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. Your heart rate will also soar when you swing a kettle bell, which makes kettle bell swings one of the best strength training exercises for fat loss and weight loss.
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, kettle bell swings will drive your heart and breathing rate sky-high, which makes them a beneficial and challenging cardiovascular exercise. Better posture Kettle bell swings 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 kettle bell swings 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. Hold your kettle bell in front of your hips with an overhand grip.
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. Tim Ferris's Teaches You How To Do The Russian Kettle bell Swing
Russian kettle bell swings 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.
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 kettle bell swings 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.
Kettle Grip Kettle bell Adjustable Portable Weight Grip Whether you want to burn fat, get fit, or boost your dead lift performance, kettle bell swings 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 Kettle bell training has takes the fitness world by storm.
In addition, to everyday men and women, many athletes from a variety of sports now use kettle bells in their programs. Welterweight UFC champion BJ Penn uses kettle bells to ramp up his muscular endurance for killer MMA battles.
The benefits of kettle bell training having even reached Hollywood as actor Ed O'Neil well known for his role as Al Bundy on the hit comedy sitcom “Married With Children” (Imagine Al doing Kb snatches!) The benefits of kettle bell training are undeniable which is precisely why many of the top strength coaches in the world such as Coach John Davies, Christian Thibaudeau, Steve Maxwell, and Wake forest strength coach Ethan Reeve have incorporated kettle bells into their athletes training regimens.
There is no better way to burn fat than with a few high rep sets of kettle bell swings, snatches and clean and jerks. As effective as sprinting is, ballistic kettle bell exercises such as high rep snatches (20 reps or more per set) make sprinting look like a walk in the park.
High rep snatches work more muscle groups than sprinting and will build strength in the lower back, shoulders, and hip flexors. Unlike many other forms of cardio, kettle bell training is “brutal fun” and a hard cardio kettle bell workout gives you a tremendous sense of accomplishment.
Don't believe me, then forget about kettle bells and check out Richard Simmons' “Sweating To The Oldies.” One way to take the benefits of ballistic kettle bell exercises up a big notch is to combine them with aerobic activities such as jogging or moderate jump roping.
I like to call this combination How (High Octane Cardio). Have your athletes work up to ten rounds with a heavy kettle bell and their conditioning will go through the roof.
However, programs in which you train to failure and then take a week off to hang out on the coach are not effective for athletes. Doing a few light workouts per week will speed up recovery by getting some blood into the worked muscles.
These exercises will increase hand eye coordination, grip strength and the ability to absorb shock. An additional benefit of the juggling type kettle bell drills that Jeff does, is that they work the brain.
In addition to all of those benefits, the H2H exercises are flat out fun and you will not even feel like you are working out. Coach John Davies incorporates killer core kettle bells drills such as the Turkish Get-up, The Windmill, The Push Press and the Renegade Row into his athlete's training regimens.
Wake forest Strength Coach Ethan Reeve likes to have his athletes warm up with the kettle bell clean and the kettle bell snatch before doing barbell cleans and snatches. It is much easier to teach the rapid hip fire movements with kettle bells and have them carry over to barbells.
BJJ champion and strength coach Steve Maxwell, likes to combine kettle bell training with body weight drills and club bells. Finally, ROC Dylan Thomas likes to do some workouts in the gym and takes his kettle bells along for the ride.
After knocking off a few sets of bench presses, chin-ups and dead lifts, Dylan will bang out some kettle bell snatches and other drills. The possibilities are endless for combing kettle bells into your athletes training regimen.
The one month of kettle bell only training will be a nice change of pace and allow your athletes to focus on one thing really well. Your athletes will not lose strength in other exercises and will most likely come back stronger each time.
During those periods, athletes generally train with lighter weights and do more maintenance workouts. How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.
How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Instead of taking Tuesday and Thursday off to hang out on the coach and waste time watching TV, have your athletes do some active recovery workouts.
My friend and Senior ROC Steve Cotter can knock off a rep on 1-legged squats with two 70-pound bells and has functional tree trunk legs as a reward. If you still do not think that kettle bell training can benefit your athletes, feel free to not jump on board.
The workout gets your heart pumping and uses up to 20 calories per minute: about as much as running a 6-minute mile. Buy a DVD or sign up for a kettle bell class at the gym to learn how to do the moves safely.
It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are huge fans of kettle bell workouts. You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups.
Most kettle bell workouts include squats, lunges, crunches, and other moves that work your abs and other core muscles. The kettle bell is used as a weight for arm exercises like single-arm rows and shoulder presses.
Lunges and squats are among the most popular moves in a kettle bell workout. Your tush will be toned by using the kettle bell for added weight during lunges and squats.
Using a kettle bell for a dead lift helps tone your back muscles. The kettle bell is an effective weight that will build muscle strength.
You may want to buy DVDs or sign up for classes to learn the basics of a kettle bell workout. Yes, if you take a class or pick a DVD that's for beginners and use a lighter kettle bell.
Depending on the program, you may be getting both your strength training and your aerobic workout at the same time. If you choose a kettle bell that is too heavy or if you have poor form, you are likely to lose control of it.
Start out with an experienced trainer who can correct your technique before you hurt something. Adding a kettle bell to your existing workout is great if you want to burn more calories in less time.
This type of high-intensity workout is not for you if you would rather do a more meditative approach to body sculpting, or if sweating isn’t your thing. With your doctor’s OK, you can include kettle bells in your fitness routine if you have diabetes.
Muscle burns energy more efficiently, so your blood sugar levels will go down. Depending on the workout, you may also get some cardio to help prevent heart disease.
Using kettle bells in your workout puts some serious demands on your hips and back, as well as your knees, neck, and shoulders. If you have arthritis or pain in your knees or back, then look for a less risky strength-training program.
If you have other physical limitations, ask an experienced instructor for advice on how to modify your workout. If you worked out with kettle bells before becoming pregnant and are not having any problems with your pregnancy, then you will likely be able to continue using them -- at least for a while.
Talk to your instructor and your doctor; they might suggest switching out your kettle bells during your last trimester. Sources American Council on Exercise: “Exclusive ACE research examines the benefits of kettle bells.”
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Quiz Test Your Sports Injury Savvy The kettle bell swing is a great exercise because it burns fat like few workouts can without any impact on your body.
The kettle bell swing works different parts of the body like your shoulders, hips, your core, legs, and upper back. This exercise is one of the best ways to incorporate different types of movements in one workout to burn calories.
Muscle strengthening is one of the most significant benefits that kettle bell swings provide your body. With stronger muscles, your body can improve its injury resilience, overall fitness, coordination, and balance.
Kettle bell swings start with a powerful thrust that requires your hamstring and glutes to use more energy. Like any other weight training equipment, you need to have a specific number of sets to perform to avoid overworking your body.
According to fitness experts, the recommended number of sets for the kettle bell swing is three with five to ten reps. This movement will help create momentum to aid in pushing the kettle bell upwards.
Over the years, the kettle bell swing has proved to be an effective exercise for fitness enthusiasts across the world. However, to reap the benefits this workout has to offer, it is essential to learn proper technique and form.
Once you accomplish that, it becomes quite easy to fall in love with kettle bell swings and attain the results you desire.