The Russiankettlebell swing is a great low impact exercise that strengthens many muscles and does not put a ton of stress on the joints. Because of the hip hinging movement pattern in the exercise you’ll be able to train the glutes and hamstrings.
From there, the shoulders, back (mostly lats) are used to help bring the kettle bell to chest height. Because kettle bell swings may elicit cardiovascular, neuromuscular, and metabolic responses sufficient for improvements in strength, aerobic power, and overall physical fitness.
The Russiankettlebell swing can be used for strength and cardiovascular health. In one study conducted researchers compared thirty minutes of kettle bell swings and dead lifts to walking on a treadmill at a slight incline.
The kettle bell workout and treadmill cardio had similar VO2, blood pressure, and calorie burn markers, but the kettle bell workout had a higher rate of perceived exertion (it felt harder) and heart rate. What this tells us is that kettle bell workouts (and swings) could be a good method for cardiovascular training.
The results of one study compared the effects of weight lifting and kettle bell training on vertical jump, strength, and body composition. Results showed that short-term weightlifting and kettle bell training were effective in increasing strength and power.
However, the gains in strength using weightlifting movements were greater than that during kettle bell training. Just keep in mind that to build strength in the Russiankettlebell swing you need progressive overload.
This is totally normal and is creatively called “beginner gains.” Almost anything you do is progressive overload at this point and your body responds very quickly to it. Grab the kettle bell with both hands and stand up using proper dead lift form.
Begin to push your hips back while maintaining a flat torso. Use the hips and glutes to thrust forward and drive the kettle bell up Maintain relaxed arms as you are doing this.
As the kettle bell approaches chest height keep the shoulders from shrugging to the ears. Knees and hips will lock out as the bell reaches chest to chin height.
To hip hinge start by standing with your feet about shoulder width apart. Continue driving the hips back until your torso is parallel with the ground.
Reverse the movement and stand up by contracting you glutes and pushing your hips forward. Below are a couple of exercises and progressions to help level up your hip hinge game.
In a Russiankettlebell swing the kettle bell is brought to chest height. The American kettle bell swing takes a longer period of time to complete which can inhibit power output.
If you have healthy shoulders, good range of motion, and don’t have heavy enough kettle bells at home or where you train. The American kettle bell swing can be a good option.
One argument for the American kettle bell swing is that you get a greater range of motion. Russian swings allow me to use heavier weight and are easier for me to maintain my form, so I do those.
As mentioned earlier kettle bell swings are low impact on the joints. But one of the greatest benefits of the Russiankettlebell swing is that it can strengthen many muscles in the core and posterior chain.
Some studies are even showing that regular kettle bell training can help reduce pain in the neck, shoulders, and back as well. Photo: Jewell Chiropractic Kettle bell swings can also be a great way to burn some calories.
Kettle bell swings are simple in theory but can be more difficult in practice. Because high reps are often used in kettle bell swings the rounded spine can be troublesome.
This is typically because the weight is too heavy and it may feel like the legs are needed to get enough power to get the kettle bell up. Second, it could just be a matter of misunderstanding form, it might feel like you need to let the kettle bell get away to get it up.
Continue practicing dead lift form, work on keeping your shoulders back and down, and use mini reps to help get comfortable using the hip hinge. Below are a few commons questions I’ve received from coaching clients about kettle bell swings.
When you hear 1 Food used to describe a kettle bell that means it weight 36.11 pounds. Focus on form first as a way to decrease risk of injury as you start swinging it at higher volumes and more often.
A few practice reps every couple of days is a great place to start. Once form, strength, and conditioning is built up the reps can vary depending on the individual.
Kettle bell swings uses calories but your best bet is to use your diet for fat loss. Beginners will experience rapid results while those that have been training for a while will see much slower progression.
Kettle bell swings do require you to use the abs and entire core. Fat loss comes down to creating a consistent calorie deficit over time.
It depends on if you’re creating a consistent calorie deficit over time and reduce your body fat levels enough to be “ripped.” Mancini, Rodrigo Luiz et al. Kettle bell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength.” Journal of human kinetics vol.
Chan M, McGinnis MJ, Koch S, et al. Cardiopulmonary Demand of 16-kg Kettle bell Snatches in Simulated Gregory Sport. Otto WH 3rd, Co burn Jr, Brown LE, Spearing BA.
Effects of weightlifting vs. kettle bell training on vertical jump, strength, and body composition. APA Thomas, James F.; Larson, Kurtis L.; Hollander, Daniel B.; Kramer, Robert R. Comparison of Two-Hand Kettle bell Exercise and Graded Treadmill Walking: Effectiveness as a Stimulus for Cardiorespiratory Fitness, Journal of Strength and Conditioning Research: April 2014 — Volume 28 — Issue 4 — p 998-1006doi: 10.1519/JSC.0000000000000345
Jay K, Frisco D, Hansen K, et al. Kettle bell training for musculoskeletal and cardiovascular health: a randomized controlled trial. When using the kettle bell, the body becomes the hinge that bears the weight of the equipment using the hands, the legs form a triangle shape to support all kinds of movements, and your core muscles are engaged in this process.
The motion starts by involving the glutes, quads, and hips slowly gaining hold of the core and then the shoulders and pecs. The kettle bell is one of the most efficient weight training equipment that works wonders on the human body.
Optimal for developing strength and endurance, the Russiankettlebell swing is a full-body exercise that’s great for building muscles and burning fat. The discovery of the kettle bell is a gift to mankind as its usefulness in performing body-building exercises is limitless and undeniable.
This is one of the powerful equipment to perform any forward motion that starts from the posterior chain (muscles that are present on the backside of your body) Helps in reaching target heart rate rapidly due to the fiery swing movement Apt for building muscle mass and endurance One of the best ways to burn more fat and calories. A study by the ACE found that individuals doing kettle bell workouts burned 20.2 calories per minute making it a valuable choice for HIIT training Simple to increase resistance levels Suitable for any age group and any body weight as it causes no impact on the joints Can perform exercises in a limited space Ability to work out several muscle groups simultaneously
Whatever might be your fitness level and stamina, it is always recommended to start slowly and improve gradually. Start your Russiankettlebell swing workout by using a lightweight kettle bell initially.
Any workout benefits more when more reps and sets are performed with higher resistance levels. This is an anaerobic workout as it involves short bouts of explosive exercise sets with longer breaks in between.
But for this, it is recommended to use medium/heavyweight kettle bells, perform short sets of reps and benefit from increased muscle mass, endurance, and stamina. Repeat this movement of swinging the plate down in between your legs and taking it right up your head for as many times as you can.
The Kettle Grip weighs less than a pound and is highly durable made of impact-resistant ABS plastic. Reap maximum benefits by working out using the Russiankettlebell swing as it helps you achieve a full-body workout.
The equipment consumes as little space as possible, can target multiple muscle groups simultaneously, and is one of the best pieces for weight training. But the way in which you hold the equipment and how you sway your hips are critical to refrain from causing any injury to yourself.
Also, make sure that you start with lighter weights and then move onto heavyweight equipment for optimal resistance levels. A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century.
They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century. The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ).
Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb). The English term kettle bell has been in use since the early 20th century.
Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements. Variants of the kettle bell include bags filled with sand, water, or steel shot.
By their nature, typical kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work.
Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training. Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks.
This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting. In a 2010 study, kettle bell enthusiasts performing a 20-minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout — “equivalent to running a 6-minute mile pace”.
When training with high repetitions, kettle bell progression should start out slowly to build muscle endurance, support the joints and prevent injury. Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression.
They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength. The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another.
A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement. Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again.
As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization. It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead.
The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front. The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind.
Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating. Like the slingshot, but the bell is swung forward until the arms are parallel to the ground.
Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack. A variation of the press where the other arm assists by pushing open palm against the ball.
Stand on one leg and hold the kettle bell with the opposite arm. By then lowering and raising the kettle bell you can work stabilization and power.
A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible. One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm.
Alternatively performed with a single kettle bell, one arm at a time. This requires more control than an ordinary push up and results in a greater range of motion.
Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push-up on the kettle bells. In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down.
Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants. Conventional swing: The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.
Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack. The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement.
Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat. Pistol squat: A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position.
An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom. Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead.
Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again. Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor.
The single kettle bell version is called the suitcase walk. These build grip strength while challenging your core, hips, back and traps.
The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. The key to a good kettle bell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms.
The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms. Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion.
The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception. Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles.
Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts. With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension.
Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance. Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body.
Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power. The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well.
One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle. ^ , «» .
« » “ ”, 22 August 2016 (with period photographs). 21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04).
“The kettle bell way: Focused workouts mimic the movements of everyday activities”. Blast Fat & Build Strength With Innovative Equipment!”
Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22). “Exclusive ACE research examines the fitness benefits of kettle bells” (PDF).
Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull”. ^ “The Kettle bell Clean, Stop Banging Your Wrists | The Complete Guide”.
The Russiankettlebell swing is a very effective functional movement which elicits muscle and strength gains, along with aerobic benefits as well. He hips are still a focal point for this movement to ensure the back stays out as much as possible.
It’s always important to use good form to optimize the movement and prevent injuries. Grip the kettle bell with both hands and swing it between your legs until it reaches slightly behind your body.
Then hinge your hips upward and swing the kettle bell up at the same time so that it snaps up. Your arms should end somewhere around parallel to the ground, and you should drive upward through your heels.
Maintain a straight back and bend your knees, then grip the kettle bell with both hands. Focus on hinging from your hips to snap the kettle bell upward during the Russian swing.
Do not perform the American variation if you don’t have complete mobility of the shoulders and/or full thoracic extension. This is naturally more beneficial for hypertrophy due to the potential for more frequent progressive overload.
Good form is essential and functional movements are best done through a larger range of motion. The American KB swing is not ideal for those with limited shoulder and thoracic mobility American KB swings require a close grip in an overhead position, which increases stress and mobility, which can then lead to injury with improper technique.
A: Kettle bell swings work several muscles which is why it’s such an effective and preferred movement. Your posterior chain (Backside of the body) is a large target area for this exercise, plus your core and other supporting muscles.
The chest and arms are also involved to an extent during the kettle bell swing, but they are not exactly the target muscle groups. Back (Trapezium, erector spinal, rhomboids, and latissimus Doris) Shoulders (Anterior and lateral deltoid mostly) Hip flexors Legs (Quadriceps, hamstring, glutes, calves) Core (Rectus abdominal and obliques)
You’ll simply grip the dumbbell in a vertical position and perform the swing as you would with a kettle bell. The dumbbell is raised up in front of the chest so naturally it’s engaged since the shoulder fibers are attached to the pectoralis muscles.
But there are many kettle bell exercises dedicated for working the chest muscles specifically. A: There are many great benefits which justify including the kettle bell swing in your training arsenal.
The kettle bell swing requires a lot of posterior-chain involvement but the legs must assist to hinge the hips upward. Strength gains are achieved through a consistent increase in weight or repetitions.
The more advanced you are, the heavier you can train safely while steadily increasing the poundage and/or reps. Since the hips are doing a lot of the movement, the assisting muscles are highly involved, while the kettle bell swing is also a great strength-building exercise.
The hips should be prime movers for the bending and thrusting the kettle bell upward. It takes 3,500 calories either way to lose or gain a pound which is something to be mindful of, even when planning your diet for weight loss.
One study concluded that kettle bell training is a viable option for weight loss. 13 subjects performed 10 minutes of kettle bell swings above 85% of their maximum heart rate with short rest periods in between, and the average calories burned was 375 kilocalories.
Now, although kettle bell training does burn a decent number of calories, it’s not a substitute for doing pure cardio. The volunteers experienced significant improvements in aerobic capacity, core strength, and dynamic balance.
The core is the center of every physical movement but strong abs and obliques protect the lower back during weight training. These core muscles allow you to maintain your balance, and they keep your torso upright which is crucial.
And the previously-mentioned study was quite surprising for the core strengthening benefits of kettle bell training. But, this is a sample routine you can do when you’ve mastered the technique for the Russiankettlebell swing.
Plus, it’ll improve unilateral (Affecting one side) strength and function. After your set, place your right foot in front and repeat using your left arm for the swing.
Both the Russian and American kettle bell swing are viable options for a functional and effective, full-body movement. It’s simpler with a smaller range of motion which is ideal for those with limited shoulder and thoracic mobility.