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Kettlebell Swings How Many Reps

author
Carole Stephens
• Saturday, 28 November, 2020
• 9 min read

If for example your main goal is to add muscle or tone to your body then understanding the correct amount of reps for achieving that is important. Exercises should last around 45 seconds resulting in a rush of blood to the muscles and often a swollen or pumped feeling.

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Contents

Double Kettle bell Clean and Press for Hypertrophy When you perform repetitions over 15 you start to enter the endurance phase and will often experience that burning feeling in your muscles. Higher reps improve your ability to keep going under stress and will raise your heart rate for longer.

Many beginners should start with endurance based exercises as they often have lower chances of injury although they do encourage bad repetitive form if not done correctly. Women often avoid lifting heavier kettle bells because of a fear of adding too much muscle or bulking up, this is a big mistake.

Women lack quantities of the hormone testosterone to add large amounts of muscle but lifting heavier weights will greatly improve aesthetics and increase fat burning potential. The challenge for any kettle bell lifter is selecting the correct weight for your goals, this will take a few workouts to get right.

The heavier you lift the longer your rest periods should be to enable full recovery before the next set. Finding the right balance between how hard you exercise and thus how much rest you should take both during sets and also after workouts is a very personal choice.

For example, younger adults with good nutrition and genes will recover much quicker than older overweight individuals. As a general guide taking 1 days rest after every workout is a good place to start.

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Once you understand your goals you can start performing the various kettle bell exercises within your chosen rep range whether endurance, strength or hypertrophy. It will take some time to choose the correct kettle bell weight to ensure you are not lifting too light or too heavy for your chosen rep range.

Strength Endurance B: Breathing Ladders at standard weight (Rest period is measured in inhalations equal to half the number of reps performed in the Swing, often starting with 20 swings and dropped by two each round) Naturally, once a person has 10,000 or so swings under their belt, they are going to become significantly stronger and much more efficient than they are today.

Dedicated kettlebellers will need to raise their “standard weight” to 24-32 kg or more with time, although the same reps and math will apply. In today’s world we spend the majority of our days doing things in front of us with terrible posture.

This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society. Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels.

And if boredom wasn’t an issue, the kettle bell swing is the ONLY exercise you would ever need to do in your entire life. Go into any gym and you’ll see inexperienced exercisers turning a swing into a front squat and shoulder raise exercise further tightening our hips, quads, chest and shoulders and just adding to the anterior dominance issue that I told you about above.

kettlebell swings reps
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Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats. When you push your hips back keeping your butt high and your shins vertical, you are hinging.

This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues. Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal.

If you want to build strength, kettlebellswings will forge a grip of steel and will add pounds to your dead lift & squat. If you want to boost your athleticism, kettlebellswings will make you more powerful and add height to your jump and shave seconds off your sprints.

If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders. And if you want to shed body fat, swings will incinerate blubber like butter melting in an iron pan.

For instance 1-5 mostly for power, 6-10 for muscle building, 10-20 hypertrophy (I know it's not proven yet but I've been using that simple guide for a while) The rule of thumb for kettle bell ballistic exercises (swings, cleans, snatches) is to multiply the reps per set by 1.5-2 when compared to grind (presses, squats, dead lifts) to achieve the same effect.

kettlebell swing arm single body tighten workouts tone entire reps
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A lot of people in this neck of the woods, myself included, are proponents of doing shorter sets (5-10 reps) that preserve maximal power production, and then adjusting the rest periods to get more of a strength/power effect or conditioning effect. But there are also plenty of people who prefer sport style training, doing sets that last up to 10 minutes or so.

I hope this helps a little, I know I didn't really give you a solid answer There are some great books out there that explain things better. My favorites are “Simple and Sinister” and “Enter the Kettle bell,” both by Pavel Tsatsouline and both available on Kindle for pretty cheap.

If you are new to kettle bells keep the rep ranges low, moderate sets, and longer rests while learning the movements. The rule of thumb for kettle bell ballistic exercises (swings, cleans, snatches) is to multiply the reps per set by 1.5-2 when compared to grind (presses, squats, dead lifts) to achieve the same effect.

A lot of people in this neck of the woods, myself included, are proponents of doing shorter sets (5-10 reps) that preserve maximal power production, and then adjusting the rest periods to get more of a strength/power effect or conditioning effect. But there are also plenty of people who prefer sport style training, doing sets that last up to 10 minutes or so.

I hope this helps a little, I know I didn't really give you a solid answer There are some great books out there that explain things better. My favorites are “Simple and Sinister” and “Enter the Kettle bell,” both by Pavel Tsatsouline and both available on Kindle for pretty cheap.

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If you are new to kettle bells keep the rep ranges low, moderate sets, and longer rests while learning the movements. Doubles load your body more (no surprise), so it's one way to ramp things up.

Anecdotally, it seems like doubles are better for putting on muscle mass and developing pure strength, but a single will still do both of those just fine. I wouldn't worry too much about it, though; it's generally recommended that people stick with single bell work for at least a year before they try doubles.

Besides, it usually takes a heck of a lot longer than a year to “run out” of beneficial things to do with a single bell... Oh, and +1 to what Geoff said. Doubles load your body more (no surprise), so it's one way to ramp things up.

Anecdotally, it seems like doubles are better for putting on muscle mass and developing pure strength, but a single will still do both of those just fine. I wouldn't worry too much about it, though; it's generally recommended that people stick with single bell work for at least a year before they try doubles.

Besides, it usually takes a heck of a lot longer than a year to “run out” of beneficial things to do with a single bell... Oh, and +1 to what Geoff said. Women get one more bell because there's more of a difference between upper and lower body strength.

swing kettlebell workouts burpees workout swings reps double under handed minutes rounds repeat possible rest
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Haha, you can definitely stick with just swings and get ups for a long time and gain a lot. For everyday fitness, you could probably stay with something like Simple and Sinister for years and not have any big deficiencies.

@msuwendy, take Pavel Macek's good advice and follow the program he recommends. Simple and sinister, is way too good to be true, just the two exercise swing and get ups, I know this is a stupid question can we sculpt the body base on that exercise without having any other ex, bench press, clean, snatch, push-ups, pull ups, etc @msuwendy, take Pavel Macek's good advice and follow the program he recommends.

Cool ill make sure I can do the standard written there and get back to this forum, thanks a Lott The big difference is that after a month or two of CrossFit most people (myself included) start to feel burned out, whereas SAS is a lot easier to just chug along and enjoy the results.

Try to memorize the order of these moves and keep a towel and water close by so you don’t waste precious rest time; always keep them within a step away. Risk is an Orange County based trainer who specializes in older warriors.

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Sources
1 www.360fitnesssuperstore.com - https://www.360fitnesssuperstore.com/strength-training/kettlebells