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, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat.
If you want to boost your athleticism, kettle bell swings 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 deep six earned its name because it focuses on six different Kettle bell techniques.
It offers the opportunity to get the benefits of conditioning the muscles without having to push through a high amount of reps. Beginner — Between switching hands, rest for thirty seconds.
The suggested weight for a Kettle bell for this type of workout for a woman is 12 kg and include: It involved using one Kettle bell in each hand during the full workout plan.
Deep swings — Using deep swings require the knees to be soft so that you can sway your hips back while keeping the chest up. It can be really hard for someone who is already lacking the core muscles needed to complete the moves.
If you think you are strong enough, you could start by trying to complete three or four of each move to build up your strength before going for the full five. Another option is to complete fewer rounds of the deep six workouts.
Using this rule should give you a good indication of which weight you should be using to start out. It will challenge you and you can work your way up the three levels — meaning you can use this as a long term workout plan.
Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.
Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.
You can always increase the weight once you’re comfortable with the correct form for each exercise. Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training:
Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.
Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.
Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.
Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly. Using your leg muscles, with your upper body still, straighten up to your starting position.
With both hands around the handle, hold the kettle bell close to your chest. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.
Slowly step forward with your left leg, bending your knee while keeping your right foot in place. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.
When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position. Hold a kettle bell by the handle so that it rests against the outside part of your shoulder.
There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.
Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.
Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.
You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.
Stop immediately if you feel sudden or sharp pain. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.
Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.
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View entire discussion (5 comments)More posts from the plastidial community Think fitness devices like cable machines, boxes for jumps and even some free weights, specifically kettle bells.
To me, kettle bells always seemed too clunky and heavy and I couldn’t fathom how to stash them in my living room — my workout area — in a way that would be both stylish enough and functional enough for my preferences. All that aside, kettle bell workouts also just didn’t seem necessary since I have dumbbells and resistance bands to cover lots of fitness routines.
However, given the inherent difficulty of attending gyms right now with a face mask and the potential risk of exposure, I decided to shake things up and took the plunge: I ordered a kettle bell. If you’re likewise looking for the best kettle bells to buy, you’ll quickly find lots of options and some might seem very similar to others.
I’ve found a lot of value in even basic exercises, which challenged my body in gym-worthy ways, an especially significant value in workout gear as we head into winter. Other fitness pros I talked to had predictably different takes on the best approach to equipping your home gym with kettle bells.
Peter Bahia, director of personal training at Athletic Development and Performance Training, told me he realizes a kettle bell can be a substantial investment for some, but still considers it a unique piece of equipment that can build functional strength and improve range of motion — both worthwhile endeavors in the work from home reality many of us face. It’s easy to use and ultimately gives you unrivaled flexibility with what weight size you want in your kettle bell given you have the appropriate dumbbells to match with it.
Heidi Pocono, a personal trainer and manager of training at GYMGUYZ, recommends a vinyl coated cast iron kettle bell. “This is my go-to piece of equipment, no matter where I’m training,” Pocono said, noting the “comfortable” cast iron handle glides smoothly in her hand whether she’s performing a kettle bell swing, snatch or a windmill.
Former gym owner and personal trainer Alicia McKenzie said that a kettle bell is always one of the first pieces of equipment she recommends for anyone attempting to start a home gym — it took me more than eight months of in-home workouts to find the motivation to test a kettle bell. I used the CAP brand when I owned a gym and their equipment can really take a beating,” McKenzie said.
Are you worried about bringing such a heavy piece of equipment into your home and the associated risk of denting your floors? “It is durable, can withstand general wear and tear — but most importantly, it isn't going to damage your home or hurt (as much) if you slam it into your foot.” The handle on this kettle bell is relatively large, too, which gives you plenty of grip space for two-handed movements like a kettle bell swing.
Kettle bells challenge your balance because they change your center of gravity, turning regular exercises like lunges and squats difficult. I love to do weighted dips, I feel that nothing works better on my chest, and they were a major part of my training program.
How could I combine these two movements in one program (in military press I want to increase my 1 RM and in dips I want to pecs grow)? Adidiii, Try the Top (Rite of Passage) program by Pavel from Enter the Kettle bell.
It's heavy on “clean & presses” and pull ups ladder style. I'm not SFG certified, but I think dips would not be good to substitute for pull ups.
There would seem to me to be a LOT of interference in the program if you are adding weighted dips to it, (other than a few non-fatiguing practice type reps during warm up, which still would seem not very valuable when you are already using pressing muscles so much). Though I have found that using one's variety days during the Top to GTG on movements such as dips, Oahu, & pistols is encouraged while keeping the intensity low.
Hey, I think that to build a strong arm, for example, it is necessary to work antagonist moves. Level 7 Valued Member Elite Certified Instructor
Hello, In addition to strength, muscle mass is also a matter of diet. You can reach stagnation with presses or whatever (in terms of mass, number of sets / reps) and suddenly progress, only by changing your diet.
These are my goals: 1. Increase muscle mass of my chest (in my opinion, dips are the best pecs builder) 2. Improve my kettle bell military press 3. Increase my max rep in pull ups 4. More weight in squat. These are my goals: 1. Increase muscle mass of my chest (in my opinion, dips are the best pecs builder) 2. Improve my kettle bell military press 3. Increase my max rep in pull ups 4. More weight in squat.
I could do 17 strict pull ups, but it was a few months ago, today I can do probably 18 maybe 19. What do you think about this approach in my workout: heavy weighted dips twice or three times a week and kettle bell military press in GTG style (maybe not daily but,for example, 4 time per week)?
And additional fighters pull ups and squat twice per week? What do you think about this approach in my workout: heavy weighted dips twice or three times a week and kettle bell military press in GTG style (maybe not daily but,for example, 4 time per week)?
And additional fighters pull ups and squat twice per week? So, what about this idea: I will follow Top but instead light day I will do dips with higher rep.
You can easily work your body from head to toe using just that one piece of equipment. Windmill — This move is great to work the core and shoulder.
Place your hand through the handle and let the weight rest on the back of your forearm. Turn out the toe of the side that you aren’t going to work to about 45 degrees.
You are then going to hinge over, driving the butt cheek of the arm that is up out to the side as much as you can. Then you are going to stand back up, keeping the arm straight toward the ceiling the entire time.
Then hinge back up until you are standing nice and tall. Goblet Squat — A great move to work your entire body.
Sit your butt back and keep your weight in your heels as you squat down. Keep your chest up and don’t let your back round forward.
Sink your butt down as low as you can, keeping your heels on the ground. Come all the way up and squeeze your glutes at the top then sink back down.
You may also do a double racked kettle bell front squat to make the weight heavier if you don’t have a single bell heavy enough. Try to use as heavy a weight as possible, moving up or down but keeping your reps right around 20 per minute.
Single Leg Dead lift — A great move to improve your balance and core strength. Hinge over at your hips, sweeping the other leg back toward the wall behind you.
Pretend you are driving the heel of that foot straight into the wall behind you. Make sure that as you hinge, you are sitting into the heel of your standing leg.
To make the move harder, do a 3-5 count lower down toward the ground. Take 3-5 seconds to hinge over and then push straight back up.
Overhead Carry — A great core and shoulder stability move. Keep your core tight and your arm up straight toward the ceiling.
Walk 20-50ft holding the kettle bell still overhead and then switch the bell to the other hand. If you don’t have much space, hold it overhead and walk around for at least 15-20 seconds.
Make sure you keep the arm straight overhead and don’t feel it in your low back. Push Up to Dip — This move really works your core and upper body.
Perform two push-ups with your hands on the kettle bell handles. The more you “swing” through and the less you walk back and forth through the kettle bells, the more challenging the move will become.
Bend your knees and walk your feet back toward your butt to make the move easier. Kettle bell Swing — A great move to strengthen your glutes and even your back.
Hinge over, bending your knees slightly and pushing your butt back as you lean forward. Then squeeze your glutes and drive your hips forward as you stand up nice and tall.
Pop your hips forward and propel the kettle bell up. You want to maintain the connection between your hips and forearms to protect your low back.
It improves your coordination and works to strengthen all the stabilizing muscles of your core. Start by lying on your back on the ground with your legs out straight.
Bend your right knee and place your foot flat on the ground. Straighten your left arm out to the side (not straight out at shoulder height, but not right by your body).
Keeping your right arm straight up and pointed toward the ceiling at all times (it can even help to balance something on your knuckles to remind you of this while you are learning), roll up on to your left forearm. Do not let your right knee cave in and keep your left leg out straight on the ground.
Keep your right foot flat on the ground and your left leg out straight. Make sure you swing your leg back enough so you are in a strong supported kneeling position that will allow you to lift your left hand off the ground.
Staying nice and tall, lift your left hand and come to a kneeling position. You will then bridge up and swing your left leg through so it is out straight in front of you.
As you bridge, keep your right heel firmly planted on the ground. From there, you will return to a seated position supported by your left hand.
Keep a nice tall posture throughout the entire move. You can also do this move with either a sandbag over your shoulder or a kettle or dumbbell in the raised hand.
Squeeze your glutes and keep your core tight as you begin to circle the bell around your head. Point the bottom of the kettle bell backward as you circle it around the side of your head.
As you drop it down behind your head, reach the bottom of the kettle bell down between your shoulder blades. Continue the circle and bring it around the other side and back in front of your face.
Do not tuck your chin or move your head or core as you circle. One Arm Row — This is a great move to strengthen your back.
Your back should stay nice and flat as you lean forward. Then row the kettle bell up toward your chest, keeping your arm in tight to your body.
Drive the elbow up to the ceiling, rowing the bell in right below your PEC. Do not let your back round or reach to try to get the bell closer to the ground as you lower.
If you don’t have a heavier weight, but need more of a challenge, slow down the tempo of your reps. Racked Lunge — A great move to work your core and legs.
Do not let your elbow flare up too much toward your shoulder, but just enough to prevent the kettle bell from rolling forward off your arm. Keep your chest up nice and tall as you lunge back.
To come back up to standing, drive off your front heel. Bring your back foot forward and stand up nice and tall.
To advance the move, rack the kettle bell on the same side as the leg that lunges backward. Beginners may not want to lunge as low to begin and will use a lighter weight if they even use any.
Keep your core tight and glutes engaged as you walk with your shoulders down and back and your head up. This is a great move to really work the core and your obliques as it forces you to stabilize while imbalanced.
While I love those lifts like the Long Cycle, Jerk and Snatch those moves are more complicated and need to be learned under supervision. NOTE: For the moves above, I like to use competition kettle bells, especially for the push-ups to dips because they are the same size no matter what weight, and they are super stable.
But for some weighted moves, especially ones that require an explosive movement, kettle bells reign supreme. You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettle bell exercise you're doing.
Plus, the shape of a kettle bell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certified personal trainer at the Hitting Room in New York City, tells SELF. When you take a class with kettle bells, or any other new type of equipment, it's normal to feel a little lost.
Oh, and a quick lesson on the lingo: The “ball” refers to the heavy sphere at the bottom, and the handle is the part attached to it. The handle is also referred to as the “horns,” and can be gripped at the top, on the sides, or near the base where it meets the ball.
Adding a kettle bell increases the resistance your body has to work against to stand back up, challenging your muscles even more. In addition, holding the kettle bell close to your chest helps you nail proper form.
“When you pick up heavy grocery bags, you should squat down like this so you don't hurt your back.” Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettle bell handle with both hands at chest height.
They also secretly challenge your core, since you have to keep your abs tight to avoid arching your back. Sims says to choose a heavier weight with a dead lift—since you're not bending your elbows at all, you're mostly using your glutes, which are likely the strongest muscles in your body.
Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground. “Make sure that you don’t let the kettle bells swing, keep them stable by your side like actual suitcases,” Sims says.
Push through your heels, putting most of the weight on the back foot, to return to the starting position. Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms, too.
For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips. Start in a sit-up position, lying on your back with your knees bent and feet on the floor.
Kettle bell swings are great for your butt, legs, and lower back, Sims says. You can probably go heavy here, but she suggests nailing the technique with a lighter kettle bell before adding too much weight.
To perform a swing with proper form, you have to “thrust your hips aggressively to get the kettle bell up, don't use your arms,” Sims explains. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with both hands.
Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Stand back up; use the momentum from your hips to swing the weight to chest height.
Your form here should be similar to a traditional dead lift, except your legs should be wider than shoulder-width distance and your feet should be turned out a bit. Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out.
Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand.
Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand.
Bend your knees slightly, then hinge forward at the hips to thread the kettle bell between your legs. Bring your now-empty hand to meet the weight at the top of the movement (so you don't slam it into your chest).
Grasp a kettle bell in each hand, palms facing out, arms bent so the weights are resting at each shoulder. Bend your knees just a few inches, and as you stand back up, press the weights straight up overhead.
To protect your lower back and make sure you're using your triceps, don't arch your back, Sims instructs. The key here is to straighten your arm completely at the top—that'll let you work the triceps through a full range of motion. Grip the kettle bell by the ball at the base of the handle with both hands and raise it directly overhead.
Keeping your elbows close to your ears, lower the kettle bell behind your head to neck level. The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight.
Lift the ball to eye level and slowly circle it around your head to the left. Hold the kettle bell handle in your right hand with your arm hanging straight at your side.
Holding a kettle bell above your head at the top of a crunch challenges your core and lower abs—so does the flutter motion of your legs. Start with the weight above your shoulders, and to make it more difficult, bring it a little behind your head, Sims says.
Make sure to keep your core super tight and lower back flat on the ground. If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches.
Stand in front of a box or step, holding a kettle bell by the handle with both hands at your chest. Crew Performance Zip-Front Sports Bra (jcrew.com, $45), Cotton On Body Pocket Crop Tight (, $35), and Puma Fierce Evoking Women's Training Shoes (, $120).
After all, thanks to the kettlebell's less-than-stable design, exercising with one fires up multiple muscle groups at once —especially those of the core, which we use for balance —helping to teach your body to move as one functional, rock-hard unit. “Kettle bells add variation and allow you to work different movement patterns than is typical with barbells and dumbbells,” Swisher says.
The result: Women are squatting their kettle bell swings, tweaking their backs, and forgoing a lot of their potential fitness gains. “For an exercise such as a kettle bell swing or goblet squat, women should make use of their strong legs and not be afraid to use a heavier weight.” Going too light not only shortchanges your results, but can even encourage poor form, which more often than not ends in overuse injuries, says Karen Smith, a master kettle bell instructor with Strongest, a Nevada-based trainer certification program.
“If you’re using too light of a weight in a kettle bell swing, for example, it’s easy to squat and use your arms to lift the bell, rather than power the move with your hips,” she tells SELF. Train right: “When you're just getting started, select a weight that you can do for several sets of five to 15 repetitions with good form,” Swisher says.
Another great cue: When you’re performing kettle bell swings, the weight should end straight in front of your shoulders with the bottom of the bell pointing directly away from your body. “A dangerous mistake I often see is people trying to swing the kettle bell too low, resulting in a bottom position where their chest it totally parallels to the floor.
“Another way the kettle bell swing can cause excessive load on the spine if you do not keep a neutral spine throughout the entire range of motion.” She notes it's far too common to see people hunching the upper back in the bottom position and arching their lower back at the top of the swing. Train right: “It’s important to always hold a neutral spine, brace through the torso, and to control the path of the kettle bell,” she says.
Similarly, when women pick up and put down (in exercise speak: unpack and rack, respectively), a lot of fall prey to the thinking, “This isn’t actually part of my workout.” But it so is. “For any overhead or upper-body exercise, it’s a good idea to squat down and pick up the kettle bell between your feet and raise it as close to your body as possible.
For an exercise like a kettle bell swing, place the bell a foot or two in front of you and from a squat stance with a tight midsection and shoulder blades pulled back, bend down to grasp the handle and swing it back between the legs to begin the first rep. Place the kettle bell back on the ground in the same position after finishing the last rep or simply stand up holding the kettle bell at your waist and lower down in a squat to the floor.” High-intensity intervals are great, but when it comes to kettle bells, pushing yourself to the edge has one huge downside: When muscle fatigue builds up, form breaks.
Train right: If you’re vying for strength gains, go ahead and give yourself a full two minutes of rest between sets, Smith says. “Pushing into a mushy surface greatly reduces the force transfer; therefore, cushioned, squishy shoes or those with air in the soles are not ideal for performing exercises such as squats, swings, and other moves that require pushing forcefully through the foot,” Swisher says.
Meanwhile, the higher your foot is from the floor when kettle bell training, the greater your chances of rolling an ankle. “ Weightlifting shoes typically have a solid heel, which provides a stable base to allow for very efficient transfer of force.