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 Russiankettlebellswing 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.
Any workout benefits more when more reps and sets are performed with higher resistance levels. Start using a lightweight kettle bell and try performing reps within a certain timeframe instead of counting it.
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 Russiankettlebellswing 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.
Read the entire post or skip ahead using the table of contents below. The Russiankettlebellswing 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. 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 Russiankettlebellswing 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. Shift your weight to the heels and push your hips back.
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. The biggest difference between the Russiankettlebellswing and American kettlebellswing is in how high (the apex) you bring the kettle bell while swinging it.
The American kettle bell swing takes a longer period of time to complete which can inhibit power output. This might not develop as much strength through the glutes, hips, and posterior chain.
If you have healthy shoulders, good range of motion, and don’t have heavy enough kettle bells at home or where you train. 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 Russiankettlebellswing 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.
Just like the squat above, lightening the load and revisiting form should do the trick. 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. This will all vary depending on the skill and physical limitations of the individual.
A calorie deficit is the only thing that contributes to fat loss. 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. 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. The fact that we are asking such questions is far more important because it means that, regardless of which answer you choose, the situation has gotten bad for everyone.
What will happen when the average kettle bell enthusiast finally realizes that his whole life, his house, children, car and even his dentist, is under threat? Things are not dark yet, but the world has apparently entered a sort of twilight state, limbo if you will.
In fact, some experts would argue that a new Cold War between the American and Russianizing could very well be more hazardous than the first. “This Cold War, its epicenter on Russia’s borders; undertaken amid inflammatory American, Russian and Ukrainian media misinformation; and unfolding without the stabilizing practices that prevented disasters during the preceding Cold War, may be even more perilous.”
The power of the swing is generated from the hips while the spine is held perfectly stable and neutral. At the apex of the swing, the kettle bell is at chest level, and the athlete’s glutes are contracted, quads are engaged, the stomach is rock solid and braced for impact, and lats are actively pulling the shoulders away from the ears.
The Russianizing is a great modality to teach athletes how to break at the abs, lats and glutes while using their bodies in a more efficient manner. If the goal of the kettlebellswing is to increase hip hinge power output, doesn’t it make sense to use the best weight to achieve the desired result?
If you were to superset that with an overhead shoulder mobility exercise aren’t you achieving the desired effect in the same time in a more efficient way? Patrick McCarty wrote a great article for Breaking Muscle about the benefits of the Russianizing where he states:
The goal is not always simply to “do more work.” And you’ll never convince a powerlifter dead lifting 750lbs that he is only doing a “half rep.” If the workout is kettle bells and burpees and you choose to do Russian swings but turn up the heat on the burpees — by resting less, going a little faster, or wearing a vest — can you, in theory, do as much “work” while keeping the swings from causing an uncomfortable shoulder impingement overhead?
While the American version of the kettlebellswing moves the kettle bell through a greater range of motion, it places the shoulder joint, which is highly unstable, in a compromised position at the top portion of the swing. This somewhat obvious point is actually even greater than one might think because once the arms and kettle bell are moved beyond parallel with the ground, the athlete is at a disadvantage.
The kettle bell slows quite a bit once it passes the chest on the upswing due to this disadvantage. Everyone doesn’t have access to heavy or multiple kettle bells and not all fitness enthusiasts want to train for explosive hip drive.
If you are a trainer or a client of a boot camp style training session, the American Swing is an excellent way to increase your work capacity. If you only have access to a light kettle bell, bringing the swing all the way to the overhead position increases the amount of hip drive required to get the kettle bell overhead which, in turn, increases the work capacity of the exercise.
The Russiankettlebell swing is a workout that targets many muscle groups in the body and can be performed simply with little equipment. This kettle bell exercise targets the abs, shoulders, pecs, glutes, quads, hips, hamstrings, and lats with a simple motion.
The Russian swing is designed to turn your body into a hinge with a kettle bell weight in your hands, your legs in a triangular stance to brace the movements, and your core engaged. The motion begins by engaging your glutes, quads, and hips; moving up through the core to the shoulders and pecs.
While it may seem that the exercise is repetitive and unexciting, Russian swings will have you feeling the burn and gasping for breath by the end of your sets. Strengthen a variety of muscle groups, including the core Build muscle mass Increase endurance and stamina Reach target heart rate quickly Increase circulation Burn fat and calories faster than traditional cardio for weight loss Requires only a kettle bell and some space to perform Does not impact the joints and works well for all ages and body weights Can start off easy with a light kettle bell weight and number of kettle bells can be increased to increase the intensity
Hold the kettle bell close to your groin in between your knees keeping your shoulders back and your core braced. Keep a solid core and use your glutes and hamstrings to drive the kettle bell upward with the force of the hips.
The kettle bell will stop in the air for a second and lower back into the starting stance between the knees, but close to the groin. For an amazing cardio workout that burns fat and builds muscle, aim for high reps with low weight.
You can also use a lightweight kettle bell and continuously perform reps within a time frame, then rest and repeat to reach your target heart rate and burn calories. RussianKettlebell swings can also be great for building muscle by performing using greater weight and fewer reps for an anaerobic workout.
Use a medium or heavyweight for a short set of reps and see your muscle mass and endurance increase with each workout. They will be there to help you create a routine and follow it, incorporating kettle bell swings in creative ways to help you reach your fitness goal.
The Russiankettlebellswing is a very effective functional movement which elicits muscle and strength gains, along with aerobic benefits as well. The American kettlebellswing, swings higher than the Russian. Instead of snapping the kettle bell to chin level, you’re raising it overhead.
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.
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.
The Russiankettlebellswing is ideal for athletes who want to incorporate KB swings into their training sessions, but may not have very good shoulder or thoracic mobility. 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.
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 kettlebellswing, 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 kettlebellswing in your training arsenal. The kettlebellswing requires a lot of posterior-chain involvement but the legs must assist to hinge the hips upward.
The more advanced you are, the heavier you can train safely while steadily increasing the poundage and/or reps. But, of course, there’s a limit and it’s best to perform higher reps to complete the movement efficiently.
Since the hips are doing a lot of the movement, the assisting muscles are highly involved, while the kettlebellswing 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.
50 participants performed kettle bell training for eight weeks with all variables being equal. 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.
“ I think that’s huge because the stronger people are through the core, the less low-back pain they are going to have,” explained Forward. Choose 2-3 of the following exercises per workout based on your level of training experience.
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 kettlebellswing 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.
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. But Tim Ferris says “the two armed kettlebellswing is the king and is all you need for dramatic body recomposition results”.
It takes time to master the kettlebellswing, 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 kettlebellswing 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 kettlebellswing is the king and is all you need for dramatic body recomposition results.” Increased cardiovascular fitness Kettlebellswing 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. Kettle bell swings are fast and explosive, while dead lifts are much slower.
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 kettlebellswing, 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.
As Described in “The Four Hour Body” While there are several types of kettle bell swings, the two main variations are the Russiankettlebellswing and the American kettlebellswing. American kettlebellswing — the kettle bell is swung up and overhead until the arms are vertical.
Russiankettlebell 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.
*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. Kettle bell cleans and snatches come close, but they are much trickier to master.
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.
For lifters, this makes them a useful assistance movement for the squat and dead lift.” ¹ 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 KettlebellSwing Benefits for Total Body Conditioning: 5 Epic KettlebellSwing Benefits For Total Body Conditioning In today’s world we spend the majority of our days doing things in front of us with terrible posture.
Cubicles) for hours at a time not moving and making the front of our body even tighter. 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 KettlebellSwing, 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 KETTLEBELLSWING 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.