If You’re Not Doing The Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life! 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 because of our terrible posture — because our anterior muscles are shortened and tight pulling us forward — we give the illusion of being weak and unconfident as opposed to standing erect with our chins up.
It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age. And there is one exercise — that if you incorporate it into your daily routine — can easily combat the ill effects of anterior dominance and the Western Lifestyle.
FrequencyExercise TypeIntensityRepetitionsRest up to 7x per week strength training high intensity varies by workout varies by workout Once labelled “hard core”, kettle bells are now popping up in every gym, garage and backyard because of their portability and reputation for fast results. 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.
A hip hinge — like a dead lift movement — forces you to use those posterior chain muscles to move the kettle bell. It will allow you to loosen your tight hips and strengthen your butt so that you’ll develop the rear end of an athlete.
It will bulletproof your low back by creating an armored brace around your midsection, and it will get rid of that paunchy gut. “If You’re Not Doing The Hard style Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!”
As opposed to starting your set of swings from the standing position like how you see most amateurs do it, the hike pass allows you to overstretch your lats — a powerful muscle in your upper body with a direct relationship with your glutes — and get more “juice” out of your swing. Push your hips back keeping your butt high and bend your knees slightly.
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. Imagine that you are growing roots through your feet and grab the ground with your entire foot.
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. The kettle bell swing is a powerhouse when it relates to burning fat, building muscles, and improving your cardiovascular system.
Burn a bunch of calories Studies#1 The American Council on Exercise (ACE), researchers found that a kettle bell workout can burn up to 20 calories a minute (1). This means that a 20-minute kettle bell workout could burn up to 400 calories.
The participants would use a 16 kg (35lbs) kettle bell to complete the workout. They were told to go at their own pace and take as much rest as they needed.
The subjects completed an average of 265 swings in the 12-minute workout. Using a metabolic cart, researchers found that the participants burned an average of 160 calories in the 12 minutes, an average of 22 swings per minute (2).
The heavier you are, the more calories you will burn (assuming all other variables are equal). Obviously, the heavier the kettle bell, the more calories you will burn (assuming all other variables are equal).
The subjects completed an average of 22 swings per minute. It is fair to say that not everyone will burn an average of 20 calories per minute, like in the Ace study.
But that doesn’t mean everyone will only burn 160 calories in 12-minutes, like in this study. There are too many variables that determine how many calories a person could burn for any given activity.
Age Weight Gender Activity level Your lean body mass (more LBM equals more calories burned) Your metabolic rate Full body workout The Kettle bell swing works your core, back, shoulders, hamstring, quads, glutes, forearms, and chest.
Move that shit as fast as you can (while keeping control) for 3 to 5 sets of 1 to 5 reps. The Kettle bell swing used in high-intensity workouts such as HIIT AND Tabatha will increase your anaerobic (without oxygen) capacity.
Aerobic capacity is the ability of your body to transport and use the oxygen you breathe. If you ever have felt out of breath after just 3 or 4 minutes of jogging, then you need to increase your aerobic capacity.
Your heart and lungs will curse the day you were born, but you’ll improve your aerobic capacity. A lot of people use their arms too much to perform the swing.
Kettle bell swing workout # 2 Kettlebellswings from hell The last time I completed this challenge, I lost 8 pounds in the first seven days.
The prescribed kettle bell weight for this challenge is: For women-16 kilos or 35 pounds. If you are feeling brave, you can perform this workout a few more times.
Just make sure you rest an adequate amount of time between workouts. The kettle bell swing is a serious way to pack on muscle, increase your strength and cardiovascular endurance, while burning a shit ton of calories.
They are an excellent way to get your workout on and kick some ass in the least amount of time possible and without having to leave the comfort of your home. You can buy a kettle bell anywhere, from sporting goods stores, Amazon, and even Walmart.
If you are unsure of which brand to buy, We own two CAP kettle bells. I have done multiple 10,000 kettlebellswings challenges, and these kettle bells have withstood all the abuse.
If you are looking to make your glutes firmer and stronger, check out our two moves for a stronger butt, where you’ll find two workouts that can be performed at home and without any equipment! Please, feel free to share this blog post!
Secondarily, the swing is a marvelous and mighty movement for toughening and shaping the abs, loosening hamstrings, and building up lower back muscles. If this KettlebellSwings for Fat Loss proves too tough skip along to one of the beginner workouts.
Using a kettle bell requires additional stability and coordination that doesn’t exist with a dumbbell. It includes strength, cardio, and body weight exercises for an efficient total body blast.
Created and demonstrated by KettlebellSwings for Fat Loss Expert and Master Personal Trainer, Max Barry. These full kettle bell movements will get your heart rate up, have you burning fat, and building muscle.
This is an in-home kettle bell and body weight training system that gives you the three most important elements of fitness — Cardio, Core, and Resistance — ALL at the same time and ALL in short 20-minute workouts. It works so well because your body becomes the ultimate fitness machine, moving in 3 dimensions like nature intended.
Trainer Yuri Lee of Reebok CrossFit Lab will take you through an intense kettle bell workout that will not only work every part of your body but is also sure to get your heart beating quickly too. Think of KettlebellSwings for Fat Loss as your go-to for building muscles and burning calories, all in one shot.
A great workout full of kettle bell exercises helping you lose fat and ton those abs. Using a kettle bell requires additional stability and coordination that doesn’t exist with a dumbbell.
Kettle bell Workout for Beginners Sumo Dead lift Floor Press / + ISO Hip Up Single Arm Row / Staggered Stance Curl + Front Squat + Overhead Press (two hands) Glute Bridge to Crunch / Sit-Up Windmill to Shin / to Toe High Pullback from Hang / No Reset Split Squat / Reverse Lunge Halo + Curl / Halo Kettle bell Swing / Overhead Cool Down: Standing Quad Stretch Toe to Scarecrow Page Turners Upward Facing Dow to Child’s Pose
Kettle bells are uniquely capable of helping you lose weight, and boost aerobic capacity, apart from increasing strength. To take advantage of this valuable exercise device, you can try out the 100 kettlebellswings a day weight loss program.
Without proper form, a kettle bell swing workout may cause more harm than good. This is particularly important since you’ll adapt a bent-over posture during specific phases of the workout.
To initiate the forward swing, push your hips up in a forceful motion. If you don’t have anyone nearby, you can record yourself with a camera during the workout to check for poor form.
In the study, participants experienced increases in both maximum and explosive strength from kettle bell workouts. Although the study didn’t involve daily workouts, it’s a useful indicator of the potential benefits to your lower body strength.
An interesting aspect of kettlebellswings is they promote positive hormonal responses, which enhances body-fat-burning. Researchers from the University of North Texas performed a study to verify this.
Their research showed significant increases in growth hormone and testosterone levels (10). The participants did only 12 sets of kettlebellswings involving 30-second workouts with 30-second rest periods, and they only used 35-pound (15.8 kg) bells.
Well, according to The Endocrine Society, testosterone helps increase muscle mass and enhance fat loss (9). Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting — Better Me has a lot to offer to both newbies and experts!
Once you determine the exact calories you expect to burn, you will know how well to complement the 100 kettlebellswings a day fat loss program with an appropriate diet plan. In the study, 10 men and women aged 29-46 years performed 20-minute-long kettle bell workouts.
Shutterstock However, the actual number of calories you can expect to burn will vary dramatically based on multiple factors, including: Your body weight: Heavier people typically burn more calories.
Your age : Younger people may have more muscle mass, which gives them the capacity to burn more calories. Your gender : Men tend to have higher metabolism levels compared to women.
Your lean body mass : If you have more muscles, you’ll likely burn more calories. As you can see, the specific calorie burn can vary immensely due to variations in all these factors.
Therefore, a useful strategy to figure out your specific calorie burn is to measure it when doing the workout. You can use a heart rate monitor to get a more accurate estimate of your calorie burn.
This is because the kettle bell swing is an all-round fitness workout, much like a cross between circuit weight training and running. Fortunately, kettlebellswings also improve your aerobic capacity, as well as your dynamic balance and core strength.
In the study, researchers tested and found a significant boost in the VO2max (maximum rate of oxygen consumption) of 18 volunteers. The National Research Center for the Working Environment in Denmark performed a study to uncover this benefit (4).
Researchers found that the workouts help reduce pain in the lower back, shoulders, and neck. To answer that question, you need to consider physical activity recommendations by reputable organizations.
This is a useful guide since kettlebellswings are a combination of aerobic workouts and weight training. This gives you at least one rest day for your muscles to recover and avoid injuries.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
Any action you take upon the information presented in this article is strictly at your own risk and responsibility! But, in the last decade or so, they’ve seen a resurgence in popularity, not least because they are a part of so many CrossFit workouts.
Of all the exercises you can do with a kettle bell, the swing is arguably the most popular and may even be the most valuable. Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise.
But Tim Ferris says “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results”. This post will reveal the main kettle bell swing benefits and how to do them correctly.
It takes time to master the kettle bell swing, but once you’ve got it nailed, this exercise has a wide range of benefits. These muscles are crucial for better posture, as well as improved sports performance.
Kettlebellswings are one of the best kettle bell exercises for developing the entire posterior chain. Tim Ferris's writes glowingly about the fantastic benefits of the kettle bell swing for rapid fat loss and body recomposition in his New York Times Best Seller The Four Hour Body.”
Image Credit Tracy & Mark Ranking Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise. But Tim Ferris says, “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results.”
Increased cardiovascular fitness Kettle bell swing training is excellent for your heart and lungs, as well as your muscles. Because they are a full-body movement, kettlebellswings will drive your heart and breathing rate sky-high, which makes them a beneficial and challenging cardiovascular exercise.
Better posture Kettlebellswings are one of the best exercises for undoing the effects of prolonged sitting. Swings work your posterior chain, which are the muscles responsible for holding you upright against the pull of gravity.
In many instances, this will also eliminate the back pain often caused by poor posture. Quadriceps — located on the front of your upper thighs, the quads as they are known, are responsible for knee extension.
Gluteus Maximus — known as the glutes for short, this is the most massive muscle in the human body and is responsible for hip extension. Core — the muscles that make up your midsection, which is responsible for keeping your spine stable.
Latissimus Doris — the side/upper back muscles, the lats are responsible for shoulder extension. Forearm flexors — the muscles in your lower arms that are responsible for keeping a firm grip on the kettle bell.
Because kettlebellswings involve so many muscles and joints working together and at the same time, there’s a lot that can go wrong with this exercise. But, if you master a proper kettle bell swing, you can enjoy all the benefits this exercise has to offer while avoiding all the risks.
Standing with your feet about shoulder-width apart, pull your shoulders down and back, and brace your abs. Focus on your hip drive to pop the kettle bell upwards, not your arms.
Use your lats and abs to stop the weight swinging upward and then let the kettle bell fall back down. Russian kettlebellswings generally allow you to lift more weight, and they are easier to learn.
However, it’s all too easy to inadvertently shorten your rep range by not swinging the weight high enough, i.e., below shoulder-height. They involve a more extensive range of motion, which could make them more demanding.
Swinging the weight up until the arms are vertical ensures that each rep is the same, making them easier to judge and quantify. However, raising the weight so high will increase stress on the lower back, which could lead to injury.
The increased range of movement also means you won’t be able to lift as much weight. But, unless you are training for CrossFit competitions, the Russian swing is potentially the safer one, which may mean it’s the best choice for most exercisers.
As recommended by the American Council on Exercise, ACE for short, this kettle bell workout is best done three times a week on non-consecutive days, e.g., Monday, Wednesday, and Friday. With this workout, you do a set of kettlebellswings at the start of each minute, and whatever time is left over is for resting.
You can also use any kettle bell swing alternative you prefer for this workout, including: *Note: kettle bells are popular home workout gear, and some items are not yet back in stock, so you might need to be preordered.
AmazonBasics Vinyl Coated Cast Iron Kettle bell Weight With the Noose Fitness Kettle bell Handle, you can add as many or as few standard weight plates as you like, making it both ideal for a range of users and also saving you from buying several sets of kettle bells.
Sold without filling, you can easily adjust the weight to suit your needs. Kettle Grip Kettle bell Adjustable Portable Weight Grip
Whether you want to burn fat, get fit, or boost your dead lift performance, kettlebellswings will help. Remember, to get the most from this exercise; you need to do them correctly and give yourself time to recover between workouts.
Dead lifts are one of the best exercises on the planet to change your body dramatically, no matter what your age. Related Posts:Footnotes:Please take a moment and share 5 Epic Kettle bell Swing Benefits for Total Body Conditioning: 5 Epic Kettle bell Swing Benefits For Total Body Conditioning
The kettle bell swing is a core training staple that can help to build total body strength and power, but are you sure you're even doing the exercise correctly? For this explosive movement, you shouldn't settle for anything other than perfect form—especially because it's such a simple, essential exercise that should serve as one of the centerpieces of your training plan.
Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. Before you pick up a weight and start waving it around, take note that it's extremely important to pay attention the movement here.
The way that you start your swing position is essential, as is your body's posture throughout—so let's break down everything you need to know. Even more than that it is a move that lets us explosively express what’s called “hip extension.”
If you do those things right (and because we increasingly sit so much, we occasionally do it wrong), you’re squeezing your glutes and your lower body is driving your ability to stand up. This action is crucial to moving and standing correctly, and critical to improving your athleticism (and your squat and dead lift movements).
This doesn’t just miss the point of a kettle bell swing (hip extension) but it’s dangerous for your shoulders, too. You end up trying to finish the swing with your shoulders, placing your rotator cuff tendons in a compromised position.
The height of the kettle bell is strictly a function of how aggressively you straighten your legs and squeeze your glutes. Problem two: if your shoulder mobility isn’t ideal; you'll compensate by arching through the lower back.
You absolutely must maintain the stiffness through your torso over the life of your swing set. Ex says: This is a lower body move, and your arms shouldn’t be anything more than a lever for the bell.
You really need to think about two things when you are trying to explode the bell upwards: stand up and squeeze your glutes. If you explosively and powerfully stand up, and really exaggerate that glute squeeze, your torso will naturally pop up and the bell will translate forward.
Ex says: Critical in the kettle bell swing is not letting your lower back drive the movement. Brett Williams, NASA Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.
Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
If you were looking for the single perfect exercise—one that would not only burn a ton of calories, scorch fat, build muscle, boost your endurance, as well as improve your posture and keep you from getting low back pain—you’d need to look no further than the kettle bell swing. With all the benefits it has to offer, kettlebellswings are truly the ‘king of exercises’—and all they require is one heavy, medieval looking piece of equipment that lasts a lifetime.
Folklore has it that kettle bells were first used as counterweights in Russian markets, and at the end of the day the farmers would swing, toss, and juggle the weights for fun and exercise. Everyone from bodybuilders to the most casual exerciser loves kettlebellswings for a reason: they rock.
To properly do a kettle bell swing, you’ll need to do a powerful hip thrust using your glutes and hamstring muscles. Doing moderate to high reps of kettlebellswings will put your muscular endurance through the roof.
Moderate to high repetitions of kettlebellswings will give your heart and lungs an incredible workout. Anyone who’s ever tried the 200 Rep Reckless Challenge Workout will know that by the end, you’re gasping for air and your heart feels like it’s going to beat out of your chest.
Kettle bells are a perfect match for interval training, and the constant acceleration of your breathing and heart rate during HIIT will help to boost your anaerobic capacity. In fact, kettlebellswings work everything from your core, your quads, your hamstrings, your glutes, and your back.
In Tim Ferris’ 4-Hour Body, he experiments with doing only kettlebellswings as a form of exercise, and had dramatic results (you can read about the full results on his blog here —and trust me, it’s pretty impressive). (I typically use a 35 pound kettle bell for my workouts because I’m aiming for speed and endurance).
Brushing your arms on your inner thighs, forcefully extend your knees and hips to accelerate the kettle bell up. At the top position, the kettle bell should be nearly straight above your head and slightly facing forward (there is some contention on this; some people say the kettle bell should be facing completely skyward, but I was always taught to have it point slightly forward so if for some reason you loose control, it would fall in front of you, not behind you).
Absorb the kettle bell weight as it follows the same path back to the starting position. Now you can see why we include kettlebellswings in so many of the 12-Minute Athlete workouts … they’re an incredibly effective (and fun) exercise.
Try a kettle bell swing using just one arm at a time… it’ll build extra balance and force you to use your core even more to stabilize yourself. That’s OK, you can still get many of the benefits of a kettle bell swing by swinging a sandbag, a dumbbell, or even a duffle bag full of heavy stuff (just make sure it’s not to big that it hits the ground every time).
With that common misconception out of the way, let’s clear up another, because it’s not just the name of this old school-turned-trendy exercise tool that trips people up. The preeminent kettle bell exercise —the two-handed swing—has been known to leave gym-goers of all ages and ability levels scratching their heads, wondering, “You mean I don’t use my arms to swing this thing?”
When performed correctly, kettlebellswings build total-body strength, power, and balance, while improving cardiovascular stamina, all with one piece of equipment. Kettle bell swing training improves maximal and explosive strength.
If that sounds too good to be true, maybe it’s because you’ve never swung a kettle bell with pinpoint precision. With this step-by-step guide, you’ll learn to use your legs (and hips, glutes, and core) to perform the perfect kettle bell swing.
As it turns out, dancing the salsa and swinging a kettle bell have a lot in common. But they do share a coaching cue that makes every movement possible: It’s all in the hips.
When it comes to the kettle bell swing, the hip action we’re referring to is a hinging motion. With loose arms and a light grip, the kettle bell is swung from inside the quads up to the chest, just before eye level—in the Russian version anyway (more on this later).
To the untrained eye, the swing appears to be a feat of upper-body strength: Simply squat and then stand up while pulling with the arms. Performing the perfect kettle bell swing places all the emphasis on the posterior chain—the major muscles on the backside of the body from the heels to the base of the neck, primarily the hamstrings, glutes, and low back.
But the good news is its a piece of fitness equipment that actually lives up to the hype. Consider this: A study seeking to analyze the effectiveness of kettle bell exercise concluded that “kettle bells provide a much higher-intensity workout than standard weight-training routines and offer superior results in a short amount of time.”
The same study went on to say that the benefits of kettle bell training extend beyond strength and stamina by helping people “burn calories, lose weight, and enhance their functional performance capabilities.” Keep arms long and loose while squeezing shoulders blades together and engaging your core.
Soften knees, shift body weight into heels, and lower butt back and down toward the wall behind you. Driving through heels, explode through hips to send weight swinging upward from quads.
Achieving this finish position requires you to snap your hips through, contracting your core while squeezing glutes. As the kettle bell begins to descend, let the weight do the work as you ready your body for the next rep.
Shift weight back into heels while hinging at the hips and loading both the hamstrings and glutes. Receive the weight, allowing the kettle bell to ride back between legs.
As it makes the transition from backward to forward, drive through the heels and hips to repeat. There’s nothing like an arms race to create animosity among nations (or in this case, coaches and their respective exercise communities).
Instead of stopping at eye level, the American swing finishes with the arms and kettle bell overhead. Our expert Chris Finn, certified personal trainer at Life Time at Sky and Strongest level-two kettle bell instructor, never recommends the American swing due to the risk of injury to your shoulders.
That said, the decision on where to pledge your allegiance should be based on personal ability level and safety. Paying close attention to a proper swing will ensure a successful—not to mention injury-free—workout.
Start and finish the swing by loading, firing, and hinging at the hips. Thomas Edison once said, “The doctor of the future will give no medicine; instead he will interest his patients in the care of the human frame, nutrition and the cause and prevention of disease.”
1 This is important because for those with lower back issues traditional posterior chain exercises such as dead lifts, good mornings, etc. For those looking to strengthen the lower back and unable to use these traditional exercises the swing may be just the thing they’re looking for.
Because of the dynamic nature of the swing the opportunity to overload or injure the body is quite low. A grind is like a missile — constantly being pushed along, no matter how fast or slow it moves.
This results in a muscle flushing that McGill wrote about, quoting Jay’s 2010 research: The rapid acceleration of the bell via the motion of the hips and knees is accompanied by substantial activation of muscles in both the posterior chain and the abdominal.
They proposed the muscle flushing mechanism as an explanation for the reports of lower pain. Now, sniff air into your belly through your nose and then exhale short and sharp like you’re trying to blow out a candle far away.
But when you use forceful exhalation, known in ROC circles as power breathing, you are essentially creating a stiff wall around that flagpole to keep it stiffer. Using the Cassava maneuver creates a dynamic internal pressure that I believe supercharges the cerebral-spinal fluid flow.
The INTERCAL pressure is greatly increased when you add movement to the Cassava maneuver. Cerebral-spinal fluid is pumped or controlled by respiration that causes movement in the sacrum and cranial bones.
I believe that the spinal curves must be correctly maintained or the flow of information in the nervous system is compromised. In order to do the Kettle bell swing correctly I really had to work on my form and this had an incredible influence on establishing the proper robotic and kyphotic curvatures of my spine.
Set up as if you were doing a conventional two hand swing: hips back shoulders down, lats engaged, connected and linked to the bell. The key principle of Hard style Kettle bell training is that, to quote Pavel, “We choose power over efficiency, choosing maximal acceleration in the quick lifts and maximum tension in the grinds.”
If we’re looking to the swing to be our one size fits all solution to back care then we must recognize that, for many, swinging the bell overhead is impossible without hyper extending the lower back or jamming the neck or shoulders due to limitations in their thoracic mobility. The swing is an expression of forward force projection such as found in boxing or martial arts, like a straight punch.
If you’re an athlete with a vertical component to your sport such as in Olympic weightlifting, Highland Games, or even swimming, then try the snatch. Picking the right tool for the job will go a long way to ensuring your back stays healthy and strong for years to come!