Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise. But Tim Ferris says “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results”.
This post will reveal the main kettle bell swing benefits and how to do them correctly. It takes time to master the kettle bell swing, but once you’ve got it nailed, this exercise has a wide range of benefits.
These muscles are crucial for better posture, as well as improved sports performance. Kettlebellswings are one of the best kettle bell exercises for developing the entire posterior chain.
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, kettlebellswings will drive your heart and breathing rate sky-high, which makes them a beneficial and challenging cardiovascular exercise. Better posture Kettlebellswings 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.
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. 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.
Russian kettlebellswings 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.
They involve a more extensive range of motion, which could make them more demanding. 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 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. Sold without filling, you can easily adjust the weight to suit your needs.
Kettle Grip Kettle bell Adjustable Portable Weight Grip Whether you want to burn fat, get fit, or boost your dead lift performance, kettlebellswings 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 If you walk into any commercial gym nowadays, we’d be very surprised indeed if you didn’t find at least one set of kettle bells.
Years ago, kettle bells were rarely seen in gyms, whereas nowadays they are just as common as dumbbells. First and foremost, if you’re looking for a way to burn fat and lose weight, kettlebellswings are fantastic.
You are using your core stabilizer muscles, your back, your arms, your legs, your Delta, and many more besides. Is the fact that kettlebellswings are a great way to break up the monotony of regular training.
Changing our training keeps things exciting, it shocks the muscles, and it’s a great way to break a plateau. You initiate the majority of the movement by utilizing a powerful hip thrust that uses many of your lower body muscles.
You are also working your fast-twitch muscle fibers which means that you are generating more explosive speed and power. When you perform the exercise, because of the mechanics of the movement you are constantly engaging your core in order to keep yourself stable and grounded as you swing the kettle bell between your legs.
Not only are kettlebellswings a great resistance-based exercise, but they’re also fantastic for anybody looking to enjoy enhanced rates of aerobic capacity as well. If you use a lighter kettle bell and perform more reps, by the end of the working set your lungs will feel as if they’re on fire, you’ll be gasping for air, drenched in sweat, and you’ll have yourself one heck of an aerobic workout in the bag.
We’ve already mentioned how kettlebellswings function as a full-body workout, but we didn’t quite emphasize just how beneficial they are. The exercise is a compound movement that will target several major muscle groups at the same time.
You work your core, legs, back, shoulders, and arms when performing kettlebellswings, as well as giving yourself a fantastic cardiovascular workout at the same time. Another of the more prominent kettle bell swing benefits that we’re going to look at today, is the fact that the exercise itself is so easy to master.
Kettlebellswings may be extremely physically demanding, but actually performing the exercise with perfect form is quite simple and straightforward. All you need to do kettlebellswings is a bit of open space, a solid floor, and of course, a kettle bell for you to swing.
These fibers are extremely important because they are responsible for generating explosive speed and power. This is why sprinters who need short bursts of speed, often perform so many kettlebellswings as part of their training.
The power they generate in your legs will enable you to jump higher and improve your standing vertical leap. The heart is one of the most important organs in your body, and keeping it fit and healthy is absolutely essential for a whole host of different reasons.
If you’re looking for an exercise that will enable you to better utilize glucose and keep your blood sugar levels stable, look no further than the kettle bell swing. It is a condition characterized by the body’s inability to adequately utilize sugar for energy.
The sugar is subsequently unable to be adequately processed properly and be used as energy in the cells. Generally, you use lighter loads when doing the swings, and your stance and natural body mechanics mean that you’re far less likely to sustain an injury when doing kettlebellswings.
Because you’re moving the weight between your legs as you are hunched forwards slightly, you’re using your core stabilizer muscles and your feet to keep yourself balanced firmly on the ground. When swinging, you’re constantly working on finding your balance and keeping yourself firmly in place.
If you’re looking for a way to switch up your training and keep it exciting and productive, why not do some kettlebellswings the next time you’re in the gym? Performed properly, the kettle bell swing can burn fat, build muscle, improve endurance, count as cardio, correct imbalances, reverse pain, and is safe for everyday training.
More versatile than squats, dead lifts, or even sprints (all my personal favorites), the kettle bell swing (KBS) is the rightful king of exercises. Contrary to popular belief, the kettle bell swing is a hip hinge movement and not a squat.
Originating from Russia, an American style swing with greater range of motion also emerged. KBS can standalone as a workout, part of a high-intensity circuit, warm up, or cool down.
In less time than I spend brushing my teeth, I complete an entire day’s workout. Sometimes I’ll hack my kettle bell session for greater benefit with a technique called blood flow restriction training (which I recently wrote about).
The KBS is a functional exercise that translates into real, usable power. It corrects body imbalances; builds strength, endurance, stability, and mobility; and is user-friendly.
Committing to a daily exercise program builds mental toughness. The kettle bell swing engages large muscle groups and small stabilizers.
Kettlebellswings strengthen the entire posterior chain (core, lower back, glutes, hamstring), mid-back, upper-back, forearms, lats, and shoulders. KBS don’t require lots of gear nor space to perform.
A more recent 2014 study found that longer kettle bell training provides the same aerobic benefits as treadmill walking. Especially at the lower rep ranges, KBS activate all kinds of lower-body muscles in the posterior chain affectionately known as the “power zone”.
Unlike traditional barbell and dumbbell training, kettle bells don’t subject the body to moments of extreme pressure and load. Kettlebellswings are one of the few exercises that jack up my heart rate like running without straining my joints.
Related to strengthening the cardiovascular system, kettlebellswings build muscular endurance. Last through three minutes of swings and you’ll feel the hallmark burn of muscular endurance.
Awkward shape and density make kettle bells a top choice for strengthening your core. Plus, kettlebellswings require balance to prevent the swinging motion from pulling you off your feet.
Greater core strength improves balance and ability to coordinate muscles. Training stability and balance leads to greater strength and new personal records on other lifts.
The metabolic benefits make it more effective than the equivalent running or walking. KBS require large amounts of energy and tax the lungs.
I sit (and stand) behind a computer, hunched over my keyboard for good portions of the day. And hip flexors rarely lengthen in typical workout routines, leading to body imbalances.
Making kettlebellswings an ultimate solution for combating the perils of sitting all day. Fitness buffs focus on the so-called front body “mirror muscles”, and neglect the rear.
Proper kettlebellswings even out your rear by activating the entire posterior chain. Stand with feet apart, slightly wider than shoulder-width Look straight ahead Keep your shoulders retracted and back straight Start with your kettle bell between your legs Squeeze your glutes and shoot your hips forward and extend your legs to raise the kettle bell.
The kettle bell should rise to shoulder level and float in the air for a split second as the momentum switches. Guide the kettle bell back down with your arms extended, bring through legs until you can absorb the force with your hips.
A kettle bell is a ball of cast iron with a handle that is used in exercises involving various movements that make one lose their center of gravity. They are a type of specific dumbbells with which you can perform various movements such as squats, swing and snatches, among others.
They measure their weight in goods, this means that 1 pod equals 16 Kg. Although there are countless workouts with kettle bells, know these exercises that mobilize the resistant fat to have a flat abdomen.
With the initial impulse of all the muscles of the body we went to a work of legs and balance at the level of the enormous lower and upper train. Kettle bell training is super effective due to this holistic use of the body.
One achieves with 20 minutes a similar effect, as after one hour of endurance training. This is mainly due to the fact that muscle groups are not claimed in isolation.
In addition, the kettle bell requires a high degree of coordination because the exercises are complex and involve many individual movements. The exercises with Russian weight force us to put in movement the whole body, enhancing the global strength of the person without leaving any muscle unattended.
In the long run, this way of exercising ends up modeling the figure and giving much more energy and vigor to the muscles than traditional machines, without weaknesses in areas that have not been worked on, with a greater contribution of mobility. With the routine of kettle bells the athlete becomes a perfect and total machine, coordinated and fully concentrated, preparing his mind at the same time as his body to withstand the effort.
The result is an athlete physique, solid and forceful, with a correct posture, without bad habits, and healthy joints. Thus, they suppose a perfect combination between muscular growth and cardiovascular exercise.
In addition, the training with kettle bells is fun and the athlete’s own concentration gives him optimal performance. These exercises are ideal for training from home, giving everyone the chance to work their body satisfactorily.
There are exercise rooms for training with kettle bells at any time of the day, throughout the year, so that you can make sport at home a routine towards perfection. The training protects the joints, because it is designed holistically and is not specialized in individual muscle groups.
So you effectively drink your own strength endurance and quickly realizes in everyday life that you are fitter. Training sessions are often tailored to specific areas of the body, but with a few simple modifications, you can make many units even more effective.
In the exercise, the back muscles are permanently tense, otherwise you would tip forward. Just as quickly, however, one notices how the back is strengthened, if one has trained a few times with the kettle bell.
The dynamic movements provide for complex muscle strain, which leads to enormous soreness, especially in the first time. The most active muscle in this exercise is the latissimus Doris and it is a movement very similar to the classic dumbbell rowing for that group.
We will introduce the variant of placing a hand in a position similar to that of the video. Traditionally isolate one or two muscle groups and not raise the heart rate to an exercises significant level.
Kettle bell are intended to be performed in succession with very little rest, forcing the heart to work much harder and burn more calories. There are dozens of great exercises that can be done while using a pair of weights, and they can be put together in different orders to create thousands of unique workouts.
No matter if you are male or female, experienced or a novice, anyone can perform the exercises. For the first few weeks, each workout should be relatively short and include enough rest between sets to allow adequate recovery.
To correct this, it is necessary to practice the swings until you feel how all the muscles of the whole body are involved. By using multiple muscle groups when doing Russian weight, you are likely to tire much faster and lose your form.
The ideal is to perform a controlled movement to strengthen the muscles and use another lifting technique that is totally different from the one you usually use when doing dumbbells. The uses of running tennis could hamper your ability to move your feet in a natural and free way, so it is advisable to make kettle bells with thin-soled tennis, or be barefoot, as this way your feet can be flex and absorb the shock, while it benefits you to be connected to the earth.
If you walk into any commercial gym nowadays, we’d be very surprised indeed if you didn’t find at least one set of kettle bells. Years ago, kettle bells were rarely seen in gyms, whereas nowadays they are just as common as dumbbells.
First and foremost, if you’re looking for a way to burn fat and lose weight, kettlebellswings are fantastic. You are using your core stabilizer muscles, your back, your arms, your legs, your Delta, and many more besides.
Is the fact that kettlebellswings are a great way to break up the monotony of regular training. Changing our training keeps things exciting, it shocks the muscles, and it’s a great way to break a plateau.
You initiate the majority of the movement by utilizing a powerful hip thrust that uses many of your lower body muscles. You are also working your fast-twitch muscle fibers which means that you are generating more explosive speed and power.
When you perform the exercise, because of the mechanics of the movement you are constantly engaging your core in order to keep yourself stable and grounded as you swing the kettle bell between your legs. Not only are kettlebellswings a great resistance-based exercise, but they’re also fantastic for anybody looking to enjoy enhanced rates of aerobic capacity as well.
If you use a lighter kettle bell and perform more reps, by the end of the working set your lungs will feel as if they’re on fire, you’ll be gasping for air, drenched in sweat, and you’ll have yourself one heck of an aerobic workout in the bag. We’ve already mentioned how kettlebellswings function as a full-body workout, but we didn’t quite emphasize just how beneficial they are.
The exercise is a compound movement that will target several major muscle groups at the same time. You work your core, legs, back, shoulders, and arms when performing kettlebellswings, as well as giving yourself a fantastic cardiovascular workout at the same time.
Another of the more prominent kettle bell swing benefits that we’re going to look at today, is the fact that the exercise itself is so easy to master. Kettlebellswings may be extremely physically demanding, but actually performing the exercise with perfect form is quite simple and straightforward.
All you need to do kettlebellswings is a bit of open space, a solid floor, and of course, a kettle bell for you to swing. These fibers are extremely important because they are responsible for generating explosive speed and power.
This is why sprinters who need short bursts of speed, often perform so many kettlebellswings as part of their training. The power they generate in your legs will enable you to jump higher and improve your standing vertical leap.
The heart is one of the most important organs in your body, and keeping it fit and healthy is absolutely essential for a whole host of different reasons. If you’re looking for an exercise that will enable you to better utilize glucose and keep your blood sugar levels stable, look no further than the kettle bell swing.
It is a condition characterized by the body’s inability to adequately utilize sugar for energy. The sugar is subsequently unable to be adequately processed properly and be used as energy in the cells.
Generally, you use lighter loads when doing the swings, and your stance and natural body mechanics mean that you’re far less likely to sustain an injury when doing kettlebellswings. Because you’re moving the weight between your legs as you are hunched forwards slightly, you’re using your core stabilizer muscles and your feet to keep yourself balanced firmly on the ground.
It’s clear that kettle bells have become a staple training tool for the entire fitness industry. However, there are still some people, potentially yourself included, who are skeptical about whether they should incorporate kettle bells into their training plan.
All-In-One Total Body Conditioning Tool Kettle bells can be used for strength, endurance, flexibility and balance training…the four main aspects of fitness. In a fast-paced complex world, the ability to do total body conditioning with one tool is a nice change of pace.
In fact, we’d go out on a limb and say kettle bells are one of the best tools in existence for truly effective, result-achieving, safe, full-body conditioning. Ballistic training works on explosive power through maximizing acceleration and minimizing deceleration.
They require core contraction and coordinated breathing as the movements are intense. Second, kettle bell movements are multi planar, so you will be working your core from all directions.
When moving the kettle bell around on one side, you will be working your core stability and strength big time. Athletes need core power to explode through opponents, quickly change/move in multiple directions without risking injury (twisting, turning, accelerating/decelerating), and handle loads and pressure from one side while remaining upright (think a running back taking a hit on one side during a play).
Kettle bell training offers a dynamic way to accomplish these important physical capabilities. Remember, your core generates and controls force, so having a powerful trunk is essential to kicking ass at life.
Enhances Body Awareness & Coordination Kettle bell movements are very dynamic. This focus and mind to muscle connection will develop, leading you to improved proprioception (coordination; the sense of movement of the body and its parts).
This is very different from conventional training with barbells or machines because the movements are linear and less dynamic. It’s very important to develop your sense of movement (aka proprioception or kinesthetic).
This ability will carry over into improvements in your fitness and life, and it’s certainly a very important aspect of athleticism. Improves Balance & Stabilizer Muscles When training with machines, you are producing force and moving in a predetermined path.
Having strong stabilizer muscles in all ranges of movement, coupled with increased core power as we discussed in one of the benefits of kettle bells above, means your balance will be exceptional. Serious Fat-Burning Workouts Kettle bells offer crazy calorie-burning potential, which means FAT LOSS.
ACE did a study that showed swinging a kettle bell burns as many as 20 calories per minute. What’s more, kettle bell training for losing fat is often high intensity, so you have the after-burn effect as well.
For those who don't know, this means you will be burning calories at a higher rate long after your workout has finished. If you are looking to burn calories in a short space of time, a lightweight kettle bell HIIT or metabolic workout (low weight, high rep, high intensity based workouts) will do the job incredibly well.
In fact, many think it is more effective than steady-state cardio for burning fat, boosting metabolism, muscular endurance, and improving cardiovascular health. The key is to maintain a high heart rate for the entire workout.
As mentioned in the benefit above, kettle bell cardio training induces Epic, which means you will be burning fat long after your workout is completed. So, if your goal is to have long-distance endurance, for say a marathon, don’t stop doing your typical cardio.
Moreover, kettle bell cardio workouts are not as boring (sorry runners) as running on a treadmill is, so that’s another plus. The benefits of kettlebellswings are that they train the hips to produce force in both strength and speed.
The reason hip strength is so important is because it ensures stability and helps prevent injuries. Also, the hips play a very important role in many athletic movements, such as jumping, sprinting and coming out of a sports stance explosively.
Knowing how to maximize hip force is essential in power and speed sports. Naturally, you will be improving your mobility by slowly increasing your limits.
When it comes to sports and the real world, this is crucial as it will decrease the chance of injury in your joints, ligaments, and muscles. They have lean muscle mass, not big bulky bodybuilding type bodies.
Kettle bells can build dense muscle, which is achieved by higher repetitions and shorter yet intense workouts. Note: if you are new to fitness, you will surely be able to put on some serious muscle mass with kettle bells if you know what you are doing.
And if you have been bodybuilding for years, your muscles will become leaner and tighter, which in our opinion looks much better. Exercises like the KettlebellSwings are ballistic movements done from a hinge position, which will make your glutes, hamstrings, lower back, middle back, and traps exceptionally powerful.
This translates to jumping higher, running faster, and kicking harder. By regularly doing kettle bell workouts, you will rapidly develop the major muscles of your hips, core, shoulders, and neck too...and these are all vital aspects of having good posture and a strong backside.
Well, many people in the mainstream fitness world don’t think grip strength is that important. Plus, having a strong grip is a primal feature that naturally makes us appear powerful to others.
Anyway, this isn’t about why grip strength is important, we’ve done a whole article on that which you can read: If you do kettle bell workouts consistently, you will develop supremely powerful grip strength.
Kettle bells have an offset center of gravity, usually about 6 to 8 inches away from your grip on the handle, so it is harder to control. This is going to make your forearms, wrists and fingers work overtime as you try to control the kettle bell during exercises.
Kettle bells are definitely one of the best tools for building vice-like grip strength, as are steel maces too… You may notice that you lack mobility in the overhead position or that your right side is stronger than your left.
When you notice this, you can easily target specific areas and perform movements that will help you even things out. It is said that kettle bells get you comfortable in uncomfortable positions, and this is very true for those who have been training with barbells and machines for a long time.
Working on your weaknesses and imbalances is very important for becoming resilient to injuries. Low Risk, High Reward (Safer and More Effective) Kettle bell training is generally safer than traditional lifts like heavy barbell squats, dead lifts and bench press.
In the end, both heavyweight lifts and intense kettle bell workouts are effective. However, the risk to reward ratio is far better with kettle bells than heavy barbell lifts.
Moreover, dynamic kettle bell routines will improve joint flexibility and mobility, as we have already mentioned above. As you develop more elasticity in the tendons and ligaments of your joints, you will become more resilient to injury.
What’s more, lightweight kettle bell exercises can help to reduce inflammation and swelling. So, if long term joint health is important to you, which it should be for all of us, you should definitely take on kettle bell training.
Simplifies Your Training You don’t need tons of equipment or to overcomplicate your workouts for them to be effective. So, if you are overwhelmed with all the equipment out there, simplify your life by attacking kettle bell training.
If you want to have a little more versatility in terms of your training tools, we’d add steel maces, resistance bands, and potentially a suspension trainer into the mix. Compact and Portable You really only need one or two kettle bells to get a killer full body workout in.
If you are looking for home gym equipment that will truly train you for strength, endurance, balance and flexibility (the 4 key components of fitness) then kettle bells are the most cost-effective, space-saving option. Instead of getting a squat rack, barbell, weighted plates, dumbbells, a bench, etc., all you really need is a set of kettle bells.
You could leave them in your living room or garage without cluttering it, which is definitely not possible with a conventional gym set up. Comparing to simply moving through the motions with machines and typical conventional training, kettle bell exercises require you to be more mindful.
Lastly, but most importantly, kettle bell training methods are extremely versatile. The best way to keep your body guessing is by throwing new methods of training at it, and when it comes to kettle bells, the options are extensive.
They can be implemented into your current training program as a supplemental tool for achieving specific goals and changes in physique and performance, AND, kettle bells can be used as the main training tool, basing an entire fitness program around them. Individuals with back injuries who don’t want to put a lot of stress on their spine (i.e. barbell squats/dead) but still want to train for strength and muscle growth.
The kettle bell swing is a tremendously effective exercise for building serious hip power. This movement will burn fat, build lower body strength and powerful glutes, and improve your mobility.
It’s a total body juggernaut of a movement and it is very simple to learn and do with proper form. The Turkish Get Up is a slow, deliberate exercise that’s extremely effective for building impressive trunk and hip strength, mobility, and strong resilient shoulders.
The Kettle bell Clean & Press is one of the best full body, compound movements without a doubt. This movement is very physically demanding and technical but it’s worth learning as it is outstanding for total body strength and conditioning.
If you want to build explosive strength, especially in the hips, and strong, powerful shoulders, this is the movement. In any case, it’s best to keep your body guessing, so switch it up from single to doubles.
How to Create the Perfect Budget & Space Friendly Home Gym November 26, 2021 But there's a reason it's held strong in its top spot in the workout world.
“It's an incredible total-body movement that builds strength while also requiring power, speed, and balance.” While the specific muscle benefits are clutch, the best part is that this movement translates to a more fit and powerful body overall.
A 2012 study published in the Journal of Strength and Conditioning Research found that kettle bell swing training increased both maximum and explosive strength in athletes, while a study conducted by the American Council on Exercise found that kettle bell training (in general) can increase aerobic capacity, improve dynamic balance, and dramatically increase core strength. “Because you are only using one side of your body, you must keep tension in your core at the top of the swing to stay balanced,” says Carr.
Stand with feet shoulder-width apart and a kettle bell on the floor about a foot in front of toes. Hinging at the hips and keeping a neutral spine (no rounding your back), bend down and grab the kettle bell handle with both hands.
To initiate the swing, inhale and hike the kettle bell back and up between legs. C. Powering through the hips, exhale and quickly stand up and swing the kettle bell forward up to eye level.
To help you do this, blow your breath out when the kettle bell reaches the top, which will create tension in your core. If you’ve just purchased a gym membership and are new to working out then simply looking at all the fitness equipment can be pretty intimidating.
When you first walk into a gym, you’ll probably see large machines that have hundreds of pounds of iron attached to them. Then, there are stationary resistance band machines, rows of treadmills, stair climbers, large barbells straddled over benches, and a rack full of dumbbells.
*Don’t forget to scroll down to the bottom of this article to see six popular kettle bell workout moves! Breaking down the kettle bell swing, the action first targets your body’s lower half.
Your leg muscles (mainly your quadriceps, hamstrings, and calves) work with your glutes, hips and lower back to generate force for the swing. According to a 2012 study published in the “Journal of Strength and Conditioning Research,” researchers found the hip-hinge movement of the swing cause the muscles in your lower back and butt to experience a cycle of contractions and relaxation.
This cycle helps tone your muscles, giving you that desired lean look. Once the swing action begins, your body’s midsection kicks into gear.
Your entire abdomen will work with your back muscles to stabilize the force of the swing, keep your body in balance, and provide you needed strength. As your arms swing the kettle bell up toward your chest, the primary muscles in your shoulders contract.
Additionally, your lats and deltoid act as stabilizers once you reach the upright movement of the swing. Over the years, countless women celebrities have come forward praising kettle bell workouts.
Don’t let the word “celebrities” make you think this type of workout is a trendy fad, though. If you’ve ever swung around one of these cannonball-looking weights, you know how it can really get your heart pumping and sweat dripping.
During a study conducted by the American Council on Exercise, researchers found that the average kettle bell workout burns 20 calories a minute. Intense exercises, like kettlebellswings, can help your body burn calories even after your workout session is over.
If you’re looking to burn excess fat from your thighs, belly, or arms, then it’s time to say hello to the kettle bell and make it your best friend. Since swings and other kettle bell moves can burn an impressive amount of calories in a short amount of time and build muscle mass, you will notice your fat disappear in no time.
Since kettlebellswings combine both cardio and strength training, though, this form of exercise is one of the best for your vital organ. According to the American Heart Association, a sedentary lifestyle is one of the five major risk factors for cardiovascular disease.
So, if you’re an active person, each beat will deliver a bigger burst of blood, allowing your heart rate to slow down. While slouching certainly doesn’t look pretty, the real issue with poor posture lies in how it affects your overall health.
According to the Mayo Clinic, an estimated 80% of Americans will experience back pain at some point in their life. Researchers discovered the movement of a kettle bell swing can reverse posterior strain on the discs in the lower back (namely L4 and L5).
While kettle bell workouts are considered beneficial, it’s extremely important to use the right weight. If you aren’t a physically active person and attempt swinging a weight that is too heavy for you then you run the risk of injury.
Since everyone’s fitness level is different, it’s always a good idea to schedule at least one or two sessions with a personal trainer. Plus, they can also teach you a challenging kettle bell workout routine to get you your desired results.
In the beginning of this article, you watched a video of a woman demonstrating the popular kettle bell swing. Below are six other beneficial exercises that will help tighten and tone your entire body.
Start by gripping the kettle bell ’s handles and placing the weight in front of your chest. Hinging at the hips, drop your torso down and touch your left hand to your toes.
Your right arm (the one holding the kettle bell) should be extended straight up in the air the entire time. Next, bend over to grab the kettle bell and pull it toward your stomach, keeping your elbow close to the body and your back straight.
Folklore has it that kettle bells were first used as counterweights in Russian markets, and at the end of the day the farmers would swing, toss, and juggle the weights for fun and exercise. Everyone from bodybuilders to the most casual exerciser loves kettlebellswings for a reason: they rock.
To properly do a kettle bell swing, you’ll need to do a powerful hip thrust using your glutes and hamstring muscles. Doing moderate to high reps of kettlebellswings will put your muscular endurance through the roof.
Moderate to high repetitions of kettlebellswings will give your heart and lungs an incredible workout. Anyone who’s ever tried the 200 Rep Reckless Challenge Workout will know that by the end, you’re gasping for air and your heart feels like it’s going to beat out of your chest.
Kettle bells are a perfect match for interval training, and the constant acceleration of your breathing and heart rate during HIIT will help to boost your anaerobic capacity. In fact, kettlebellswings work everything from your core, your quads, your hamstrings, your glutes, and your back.
Brushing your arms on your inner thighs, forcefully extend your knees and hips to accelerate the kettle bell up. At the top position, the kettle bell should be nearly straight above your head and slightly facing forward (there is some contention on this; some people say the kettle bell should be facing completely skyward, but I was always taught to have it point slightly forward so if for some reason you loose control, it would fall in front of you, not behind you).
Absorb the kettle bell weight as it follows the same path back to the starting position. Now you can see why we include kettlebellswings in so many of the 12-Minute Athlete workouts … they’re an incredibly effective (and fun) exercise.
Try a kettle bell swing using just one arm at a time… it’ll build extra balance and force you to use your core even more to stabilize yourself. That’s OK, you can still get many of the benefits of a kettle bell swing by swinging a sandbag, a dumbbell, or even a duffle bag full of heavy stuff (just make sure it’s not to big that it hits the ground every time).