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. 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 yourkettlebell 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.
Alternatively, here is a kettle bell -only workout that you can do anywhere you have enough space to swing yourkettlebell weight. 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
No other kettle bell exercise offers so many benefits and is so easy to learn. 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 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. The benefits of kettle bell training are endless and are proving to far outshine the conventional dumbbells and fancy machines found inside gyms and health clubs.
The dynamic nature of the kettle bell will give you an all-in-one workout of a lifetime, combining both strength and cardio aspects. The kettle bell ’s unique shape (the handle, the bulk of the weight massed into a dense ball) is obviously different from that of a dumbbell.
This shape allows the body to perform a multitude of ballistic and grind exercises in a natural, fluid motion. The offset weight of the ball forces more muscles to stabilize and allows for the body to take each exercise through a longer range of motion.
‘ Increased endurance‘ Rapid fat loss‘ Muscular strength without the added bulk‘ Increased core stability‘ Full- body workout‘ Stronger back‘ Rehabilitated shoulders‘ Flexibility‘ Mental toughness‘ Decreased musculoskeletal pain‘ Twice the results in half the time you would spend at the gym A recent study performed in Scandinavia investigated the effects of using kettle bells to improve musculoskeletal and cardiovascular health.
The study also showed that kettle bell training improves strength of the lower back among adults with a high prevalence of reported musculoskeletal pain. No gym membership is required and you can get your entire workout done with just one bell.‘ It’s a full- body and very balanced workout.‘ It’s never boring and super fun.‘ It makes your rear very strong and firm.‘ It’s easily transportable and can be used almost everywhere.‘ It can be shared in a group setting, making it a social activity.‘ It can target every single muscle group in your entire body.‘ Did I say it’s quick and gets to the point?
Sign up for our free weekly newsletters and get nutritious recipes, healthy weight-loss tips, easy ways to stay in shape and all the health news you need, delivered straight to your inbox. As far as exercise equipment goes, a kettle bell is as simple as it gets: just a hunk of iron with a handle.
And unlike complicated weight machines, kettle bells allow for compound, functional exercises, which work multiple joints and muscle groups together—including small stabilizers—to better mimic your movements in the mountains. Most outdoor athletes, especially skiers, climbers, and hikers, spend a lot of time under tension, with your muscles loaded and engaged for long durations, says John Mark Selling, a coach and the co-founder of Goat Training in Edwards, Colorado.
A little preseason strength and conditioning work will go a long way toward allowing you to link turns with style, top to bottom. “Plus, for a lot of people, they’re more fun than machines and less intimidating than a barbell loaded with weight.”
Below, Selling shares a full- body strength and conditioning workout using only kettle bells. If you’re in training mode, Selling recommends doing this routine two to three times per week to build strength.
For more of a strength workout to target muscle recruitment and growth, use heavier loads and fewer reps. For a conditioning workout to target the cardiovascular system, use lighter loads and higher reps. As your body adapts to the stress and gets stronger, gradually add more exercises into the routine and increase the number of sets.
If you’re aiming for ten reps, for example, you should be able to complete 12 before maxing out or losing form. Once an exercise begins to feel too easy—as in you have four or five reps left in the tank once you hit your target—up the weight.
When in doubt, have a certified trainer or coach walk you through the movements or assess your technique. What it does : Primarily strengthens the gluteus Maximus and quadriceps and activates the core, upper back, chest, shoulders, and arms.
As they swing forward, use the momentum to lift the weights to shoulder height and rotate them to balance on the backs of your forearms, with the handles seated in your palms. Keep your chest and head high, pull your shoulders back and down, and engage your core muscles.
With any type of squat, good form is key to prevent injury and target the glutes—the primary muscle group used in this exercise. Your knees should track straight forward over your toes but not beyond, and they should not collapse inward at any time throughout the movement.
What it does : Improves strength and power in the posterior chain (the muscles on the backside of the body), particularly the glutes, hamstrings, and spinal erectors. This latter group is made up of long muscles, which run parallel to the spine and help straighten and rotate the back.
Swings also train hip mobility and lumbar (lower back) stability. How to do it: Stand in front of a kettle bell with your feet slightly wider than your shoulders, toes facing forward.
Keep a slight bend in your knees, and without rounding your spine, hinge forward at your hips to reach down and grab the handle with both hands, using an overhand grip. Then s nap your hips forward, squeeze your glutes, and straighten your torso and knees to swing the weight up to shoulder level but no higher.
At the top of the swing, your body should form a straight line from heel to head. As the kettle bell swings back, soften your knees and hinge forward at the hips—without rounding your back—until your torso is nearly parallel to the floor.
Keep a neutral spine throughout the movement, and be mindful to not overextend your back at the peak of the swing or squat too low on the return. What it does : Strengthens just about everything—the quads, glutes, hamstrings, pecs, triceps, traps, deltoid, and core—through a functional movement pattern.
Roll onto your back as you press the kettle bell straight up until your right elbow is fully extended. On your left side, stick your arm and leg out at 45-degree angles and press them into the floor for support.
Pivot your left foot to square your hips and enter a lunge position. How to do it: Stand tall while holding a kettle bell in each hand with straight arms.
Keep the weights at your sides, a couple inches away from yourbody, so they don’t brush your legs. Hold your chest and head high, pull your shoulders back and down, and engage your core muscles.
What it does : Primarily strengthens the quads and glutes and activates the calves, hamstrings, hip adductors, and core muscles for stabilization and balance. How to do it: Clean two kettle bells into the rack position at shoulder height (as described above), and stand tall with your core engaged.
Then, sink your hips to lower into a squat until your front thigh is parallel to the floor. To challenge your balance and make the exercise more difficult, do a Bulgarian split squat : the form is the same as above but with the top of your rear foot on a box or bench.
Then, press the weight overhead until your arm is fully extended (palm facing forward), and slowly lower it back to the rack position at shoulder height. What it does : Targets the deep core muscles, the transverse abdominal, and the obliques through a counter-rotational movement.
Lift your feet a few inches and rock back slightly to balance on your sit bones. Lightly touch the weight to the floor on one side, and repeat in the opposite direction.
Rotate your shoulders to follow the weight, and resist any movement in your hips and legs. Keep your core engaged and your torso straight to protect your lower back.
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