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What Is The Best Kettlebell Nation

Kettle bell training isn’t all about muscles, it’s about getting a full body workout, building your stamina and general fitness. The KettlebellNation community is made up of a diverse range of people from children to pensioners to competition athletes our aim is to support everybody to achieve their goals.

author
James Lee
• Thursday, 03 December, 2020
• 27 min read
kettlebell kettlebells competition weight workouts training strength flexibility endurance lb wikipedia kilo
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Join our band of friendly regulars and discover the benefits of Kettle bell Fitness training. Join our band of friendly regulars and discover the benefits of Kettle bell Fitness training.

Video training programs for kettle bell enthusiasts of every level Del was nonjudgmental and encouraging and set up a program that helped me develop a good level of fitness whilst accommodating my size.

Del has helped me improve my fitness as well as strength, having moved from a 12 kg bell to an 18 in a short space of time. Del got me hooked on kettle bells in no time at all and I suddenly found my calling.

I have since competed in several kettle bell pentathlon competitions and even managed a Gold medal in one of those. Let’s talk about the best kettle bells — the versatile hand held weight that resembles a cannonball with a handle.

In this article, we’re going to highlight some bestkettlebell brands around — those from: Kettle bell Kings, Rogue Fitness, and Fringe Sport. Check back here — we’ll have all the details as soon as we know what gym equipment deals will be offered.

(Source: www.pinterest.com)

Sign up for our email newsletter, and we’ll let you know. And no matter which brand you decide to go with, you’ll understand why it stands out.

First, how is a kettle bell different from a dumbbell, a fitness implement that nearly every gym has? The difference with the kettle bell : the handle and offset mass means it’s great for ballistic movements such as swings, cleans, and snatches.

That offset mass means kettle bells can provide a great grip, wrist, and arm workout as well. Depending on the move, your upper and lower back, and legs all get a workout as well.

This trainee exhibits impeccable form. The shape and handle also let you use them creatively for pure strength building. That unique handle and shape ensures you can comfortably and safely keep the bell in place, in what is known as the rack position.

We’re an affiliate of Kettle bell Kings, Rogue Fitness, and Fringe Sport. Affiliate sales help us to bring great information about health and fitness to you.

kettlebells competition kettlebell kings sport kettlebellkings
(Source: blog.kettlebellkings.com)

We’ve reviewed all the attributes of quality kettle bells, performed field testing, and have produced these recommendations for you. Before we dive into the features, let’s take a brief moment to consider the parts of a kettle bell.

Kettle bell anatomy includes the handle, corner, horn, base, bell, and window. Have all the same parts as a regular kettle bell — but all the different weights are the same size and shape.

They are also the same general dimensions — to ensure you can use consistent technique for different weights. Why? With competition kettle bells you don’t have to change your technique as you lift heavier weights.

The consistency in shape and size ensures you can handle bigger kettle bells in the same way as smaller ones. Competition kettle bells are also manufactured with attention to accuracy — they are typically within +/- 1% of the advertised weight.

The Rogue Fitness competition kettle bells have specially contoured flats for extra comfort — that’s a nice feature not seen in competitor’s bells. Kettle bell Kings offers two different diameters of handle for their competition line — the standard 35 mm and 33 mm.

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(Source: www.youtube.com)

That will be easier to grip for high repetition kettle bell workouts. Therefore, we’ll focus on regular kettle bells for the remainder of this article.

It’s also nice if this heavy weight isn’t wobbling around every time you pick it up or set it down. Alternate lifting one bell at a time. The bestkettlebell will have a base that is machined to be perfectly flat.

Cheap kettle bells (from the big box stores) are usually almost flat, but not quite. That extra machining step makes sure they are perfectly flat.

Kettle bells are cast in a mold, but the quality of material used can make a big difference — especially over the long term. Additionally, you want a one piece casting — you do not want a model that has the handles welded on — those are prone to breakage.

Goods and Kilograms to Pounds Here’s some popular kettle bell sizes. A very typical kettle bell weight is 53 lbs (24 kg or 1.5 goods).

kettlebells competition kettlebell kettlebellkings sport kings
(Source: www.kettlebellkings.com)

A good kettle bell is clearly marked with its weight — ideally in both pounds and kilograms. This helps to ensure you don’t grab the wrong bell.

Ideally the weight is embossed or engraved — not painted on — so it will never wear off. An embossed marking can also be more comfortable — no ridges to irritate the skin after repeated contact (Kettle bells can be used for high rep lifting.)

With the dark finish on most kettle bells, it’s not always easy to read the weight in low-light. Here we see a Rogue kettle bell with green color code — 53 lbs (24 kg).

The handle should be a comfortable size — not too thick, and wide enough to allow for a one-hand or two-hand grip (especially on the big kettle bells). The Rogue Fitness kettle bells have a matte black powder coat finish that is durable and grip friendly.

It works well with chalk, or without. The finish on the kettle bell should be durable, but perhaps more importantly it’s got to be grip-friendly. You do not want to lose your grip on anything you swing with force, or hold over your head.

kettlebell sport
(Source: www.youtube.com)

Remember — this thing is basically a cannonball with a handle. Painted and epoxy finishes are also popular, but powder coat is preferred in most cases.

The best kettle bells have a textured finish that works great with chalk. Buying used kettle bells off Craigslist or Facebook marketplace is a great way to save a lot of money.

Let’s face it — big cast iron kettle bells are tough, and if you can find used ones locally you will save money on shipping. Just be ready to act fast — used kettle bells are hard to find and don’t last long in the classified ads — especially if they are from a high quality brand name.

Each manufacturer treats the color codes slightly differently. And further, some the color code for pounds and kilograms are similar, but different.

Now that we know what a good kettle bell looks like, and how to identify weight, let’s talk about what you need to get started. Best kettle bell weight for a man with no strength training experience: 16 kg / 35 lbs Best kettle bell weight for a man with strength training experience: 20 kg / 44 lbs Best kettle bell weight for a woman with no strength training experience: 8 kg / 18 lbs Best kettle bell weight for a woman with strength training experience: 12 kg / 26 lbs

swings kettlebell thousand ten nation fat loss training 1000
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But, having two equally sized kettle bells will let you load up more weight on squats or do two handed cleans or snatches. You might be wondering — isn’t it expensive to order kettle bells online?

So, do some comparison shopping, or look for a limited time “free shipping” deal. Also be on the lookout for Black Friday deals like those from Rogue Fitness.

They have the highest quality and the most complete range of options in kettle bells. For illustrative purposes here we are going to highlight their kilogram line of products with the black powder coat finish we prefer.

They cover all the basic features — flat base, powder coat finish, one piece casting, color coding, etc. Save some serious money, and in all likelihood your training will go better with a few different sizes.

If you are slightly more advanced, you may want the Archdukes Set — one 16 kg / 35lbs, one 24 kg / 53lbs, and one 32 kg / 70lbs kettle bell. The kettle bell is going to be your choice for dynamic movements — the fact that you can grasp it with 2 hands is a big factor.

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(Source: www.youtube.com)

The offset mass makes some unique moves possible that can’t be done with a dumbbell. They are also easier to keep in the “rack” position (because of their round shape) if you are using them for additional resistance on squats.

You’re going to see a lot of other adjustable kettle bell options that max out at a measly 40 lbs. For an advanced trainee, who needs major weight increments, you’ll have to buy multiple fixed kettle bells.

Create is a thin-film ceramic coating that offers amazing durability, protection, and a choice of colors and patterns. And not only is it a highly protective, functional coating — it can be applied in a variety of colors, patterns, and designs.

You can grab cheap kettle bells from your local Walmart — with no shipping (although you will pay sales tax.) The cheap kettle bell isn’t machined flat — it wobbles.

I don’t want any slick coatings on a 30 lb cannonball that I’m going to hold over my head — in a fatigued state. The weight is embossed on the bell, at least, but it’s very hard to see in my dungeon-like garage gym.

kettlebell
(Source: kettlebellnation.com)

On the Kettle bell Kings — I can see the color coding, and it’s conveniently marked with kg and lbs. On the upside — I was able to pick it up locally — and it gave me a better appreciation for just how well-thought-out the Kettle bell kings products are.

One piece cast iron, chalk-friendly, black powder coat finish, machined flat base, easy to see color coding, and more. There’s no comparison to the cheap kettle bells in the big box stores.

The Rogue Fitness kettle bell line is only available in pound increments. These start at 97 lbs, and go up to a true monster sized 203 lb kettle bell.

Rogue Fitness carries their competition kettle bell line in kilograms. But, you’ll be paying that premium for very accurate, precision manufactured kettle bells.

The E-coat finish is applied in a thin durable layer that allows the texture of the casting to be felt while still being easy to clean. Kettle bells can be used to train strength, power, and metabolic conditioning (as we call cardio now-a-days.)

kettlebell training nation
(Source: www.pinterest.com)

Here’s a challenge with kettle bells (and dumbbells) — it’s hard to make small jumps in weight. The innovative design on these change plates lets you use them with kettle bells or dumbbells.

They are made with a dense inner slug of steel and a tough (but flexible) outer coating of TPE plastic. Fringe Sport’s Prime Kettle bells have all the features we look for in the bestkettlebell.

Flat base, matte black, powder coat finish for excellent grip, color coded, etc. The difference in grip and texture is not worth the savings, in our opinion.

At first glance a kettle bell might seem to be similar to a dumbbell — after all, both are hand held weights that you use for fitness training. But the kettle bell has some unique traits that make it an interesting and versatile training tool.

The full body program uses 20 minute metabolic circuits to radically transform your physique. Its fabric design and steel sand gives durability, while still protecting people from injury.

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(Source: www.scribd.com)

These vinyl-coated cast-iron weights offer a tiny bit of buffer for your skin and floors, and the shocking blue color admittedly will look rad in a Huntsville gray basement gym. Unlike the traditional cast iron kettle bell, this one uses a pliable material, making it easier and more comfortable to use during your fitness routine.

Breathe new life into gear collecting dust in your basement or pack them in your carry-on when you need to take your workout on the road and plan to hit the hotel gym. Rage cageragefitness.comas hardcore as kettle bells come, these cast-steel cross-trainers have a silky-smooth handle to prevent blistering and a cool color scheme for a little beauty with your badass training.

Castironfreaks.comfort the man who is a traditionalist at heart, these logo-free black corrosion-resisting enamel-coated cast iron kettle bells get the job done—and at a reasonable price. Cap barbellcapbarbell.comfort the beginner, these poly-canvas kettle bell bags are filled with iron sand, so they’re less likely to hurt when you whack your noggin trying those Halos of Death.

Reinforced stitching and TPR handle make the bags virtually indestructible, and they won’t damage your hardwood floors if you drop them. AmazonBasicsamazon.this 12-pound vinyl-coated iron kettle bell will protect your floors, and also has a textured handle for secure grip.

It has a scratch-free plastic shell to protect floors, and also has a super wide handle for a better grip and balance control while switching positions. Amazon.this adjustable cast iron kettle bell can be changed to: 10, 15, 20, 25, 30, 35, and 40 pounds with its open the safety lock technology.

kettlebell challenge workouts squat squats eagle workout front nation sample walk farmer john point double let basics
(Source: t-nation.com)

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. This speedy kettle bell circuit targets every bit of your bod — abs, arms, back, legs and booty.

Coaching you through basic movements like swings, pulls and squats, this is a great, simple, easy to follow workout to gain confidence and strength. 314 minute intermediate kettle bell workout with The Body Coach

With a speedy intermediate mesh, all Joe needs is 14 minutes to get you sweaty and strong. There's even a handy countdown timer to keep motivation high and help you keep pushing on.

In fact, when you take away the beautiful beach and amazing weather, you're left with a super solid full body kettle bell workout that'll challenge your core, upper and lower body. Big fans of the home workout, YouTube fitness channel Gym Ra and trainer Natalie YCO have a kettle bell workout to challenge both your cardio fitness and strength.

Expect a dynamic warm up, detailed form tips and upbeat motivation. If you've ever wondered if it's actually possible to get a decent sweat on at home, this Joe Wicks kettle bell workout is the one to convince you.

kettlebell nation squat swing
(Source: fitnationmag.com)

This workout is all about time under tension, building strength and pushing your muscles to fatigue, so focus on slow, good reps. We love to see it. 10 exercises, three times through with minimal rest to keep your heart rate high and torch fat — if there's a trainer to get you through, it's YouTube mega-star, Heather Robertson.

Look no further than upbeat trainer, Daniel, who'll take you through a solid interval training session featuring exercises such as dead lifts, hinges, thrusts, lunges and squats. Probably the closest thing you're going to get to a personal training experience at home, Has fit are experts at making workouts that are accessible to any skill level, and this sweaty HIIT workout is no different.

With regression options for beginners, all you need to do this workout is a kettle bell and a commitment to seeing the darn thing through. They make comfy AF active wear but did you also know Lululemon have multiple fitness ambassadors who share their workouts and expertise, too?

Lead by Lululemon legacy ambassador, Leonel Franco, this workout focuses on your lower and upper body as well as your core — a crucial area to support you through almost every exercise you do. 1345 minute total body intermediate kettle bell strength workout

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Whether you use sex for procreation or recreation, this herb makes everything better, from libido to erections to fertility.

kettlebell swing workout nation
(Source: www.pinterest.com)

Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends. Do selfie-obsessed fitness chicks hold the secret to building muscle?

If you struggle to build legs, this brutal training method will change everything. Make your mammies resilient AF with these fun drills.

CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. Put maximum tension on the lats and prevent your forearms from burning out.

Hit your entire core with these somewhat odd, but incredibly challenging, moves. A 6-month-long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength.

Jim Gender's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. A program to increase hip strength and mobility that can be done anywhere in a short amount of time.

kettlebell nation tank blend heather tri grey sorockshop sorock tops
(Source: www.sorockshop.com)

Your PR is pretty darn good, but your chest is, well, sad. Bodybuilding is full of programs used by “enhanced” lifters, but most people don't take drugs and can't get good results.

The ultimate combination of the most powerful kettle bell exercise and hardcore strength work. A strong libido is a sign of a healthy, fit body.

Fourteen training, programming, and diet tips to make this your best year yet. Barbell back squats are actually not the king of leg exercises.

All it takes to make serious gains is to come up with 10-15 exercise variations that you enjoy and can hit hard. The effects are similar to that of a reverse hyper which places a lot of tension on the glute complex, spinal erectors, and hamstrings.

Additionally, the anterior core experiences a fair amount of contraction at end range. Stronger folks usually won't have access to a heavy enough kettle bell to get the job done, which is why you may want to add a band for resistance.

Keep in mind though, adding band resistance changes the intent of the movement, increasing the demand on fast-twitch fibers. While this isn't a bad thing, it may be harder to sustain this level of power output for bigger sets so changing the rep counts may suit you better.

Band-Resisted Russian Swing Do 100-200 total reps and increase volume over time. Another great option if you don't have access to a particularly heavy kettle bell is to add another 'bell to the mix.

The contraction of the glutes at the top of each rep may be stronger with this variation compared to the last. By using the box and breaking up the phases of the lift, you'll add an even greater level of difficulty.

But that'll defeat the purpose of what you're trying to achieve, which is single-limb strength while keeping the midline engaged. It's a nice change from its dumbbell counterpart because of the placement of the load and the higher demand on the forearm flexors.

Because it's a globally demanding movement that's more challenging for the respiratory system than it is for local musculature. While it's “higher skill” than any of the other listed movements, the learning curve is still not nearly as long as its barbell counterpart.

And most people don't need to go into an excessive amount of spinal extension to gain range of motion, particularly at lockout. Additionally, the unilateral component is exactly what more people need anyway, so this version will actually strengthen your overhead press.

The biggest limiting factor with this exercise (which is almost why I decided NOT to share this one) is finding the right load. But if you do have access to a pair of lighter 'bells, this is an excellent version to train the top range of your bench press lockout while enhancing stabilization of the lats.

Plus it's a novel version of the one-arm row because of the placement of the load versus a standard dumbbell. This teaches you how to brace and create 360 degrees of tension, which is paramount to staying safe with big lifts like the squat and dead lift.

In this case, I've opted for the single-arm front rack carry simply because I see too many people do this incorrectly. When performing this unilaterally you can use the opposite hand to provide a tactile cue to keep the abs tight and turned on.

Whether your goal is strength and performance, or getting better at the “sport of fitness,” kettle bells have a variety of benefits. The fact that you can experience a novel stimulus during otherwise basic movements is important in avoiding stagnation.

It's also important in keeping you interested and excited to train each day. Buying the wrong equipment can really have a negative effect on your training and your wallet.

KettleGuard is the only patented protective wrist band product on the market to address the technical and comfort issues associated with Kettle bell lifting and training. KettleGuard is the only patented protective wrist band product on the market to address the technical and comfort issues associated with Kettle bell lifting and training.

I spent the first few hours wandering around the Luxor watching idiots play slots, eating runny scrambled eggs at an Egyptian-themed diner, and banging my head against a slot machine waiting for my room to be ready. (On the bright side, my head banging won me five dollars, which bought me a bottle of water.)

But I wasn't there to ogle scantily clad women or to lose my paycheck with one limp-wristed roll of the dice; I was there to work. The next day I was to be picked up by Mike Mahler to attend his level-one kettle bell workshop.

So after hitting the strip, having a few bourbons, watching the topless Fantasy show, flirting with the waitresses at Tender Steakhouse, and slumbering back to my room at 1:34 A.M., I was ready to get down to business. After some breakfast, coffee, and a half dozen Hail Mary's, Mahler picked me up, and we drove to UFC legend Randy Couture's gym for the seminar.

Mahler explained that kettle bells are traditionally known as endurance tools; a lot of guys will actually do 10-minute sets of swings, cleans, and snatches to help build up their aerobic capacity, strengthen their stabilizer muscles, and increase their flexibility. He also quickly dispelled the dogma promulgated by some fanatics that kettle bells are such a superior tool that you don't need anything else to get in great shape.

Before we got started with the swings and cleans, he told us about the importance of tensing every muscle in our body to help increase strength while doing certain movements. Screw your feet into the ground and tighten your wrists, forearms, biceps, triceps and shoulders.

Now you're ready to generate some power... or at least crush the metacarpals of the next guy who offers you a handshake. As he wrapped up his intro, he emphasized the importance of power breathing, which slows down the amount of air that comes out of your lungs and keeps the midsection contracted.

Romanian dead lift “Just about every kettle bell exercise engages the hamstrings and the rest of the posterior chain,” Mahler told us. That's why the Romanian dead lift, which teaches us how to load the hamstrings properly, is a good one to start with.

Bend your knees slightly, and sit back like you're about to jump forward. Looking straight ahead, grab the 'bell with both hands, maintain a neutral spine, squeeze your glutes, and stand.

Single-arm swing Place the 'bell between your feet and get into the Romanian dead lift position, this time grabbing it with one hand instead of both. Swing the kettle bell between your legs forcefully, as if you were passing a football to someone behind you, and then quickly reverse the motion, explosively driving through with your hips and bringing the 'bell to waist level.

Let gravity pull it back down between your legs as you repeat the motion. So you have to remember to sit back on each rep, load the posterior chain, pop the hips, and let your shoulder stay loose throughout the movement.

The one-arm swing (All photos of Mike Mahler demonstrating exercises courtesy of Michael Never.) Swing the kettle bell between your legs, quickly reverse the motion, and pop your hips.

But instead of letting it go back down, rotate your hand around it, and “catch” it between your forearm and biceps. This seems simple enough, but I've got to warn you, if you're used to performing Olympic barbell cleans, it's not even close to the same thing.

• Think about throwing an uppercut, snaking your elbow through instead of pulling it up like a traditional clean. • Before you start, grip the kettle bell handle on the opposite side of the arm you're pulling with.

• Make sure to “catch” it with your hips locked out, glutes contracted, knees slightly bent, and shoulders squared. This is very different from a traditional power clean, in which you catch it with your hips back and knees bent.

Put another way, your upper arm is parallel to your torso when working with a kettle bell, rather than perpendicular to it. The first half of the exercise, the clean, works your entire posterior chain.

The press then hits much of your upper-body musculature, even if you aren't necessarily working the muscles you expect. From there, without using any leg drive whatsoever, contract your latissimus and push the 'bell straight overhead, locking your elbow at the top.

Hold for a couple of seconds, then “pull” the 'bell back down into the clean position. • The kettle bell clean and press has one thing in common with sex: You don't want to rush through your reps and finish the set as quickly as possible.

Mahler suggests staying in the clean position for as long as you need to catch your breath and focus on the next rep. Once you catch the 'bell in the clean position, make sure to contract your glutes and midsection while pushing your hips forward and keeping your elbow pointing straight down toward the ground.

As you sit up, bring your right leg underneath you and lift yourself until you're in the bottom position of a lunge — keeping your left arm perpendicular to the floor and locked out. To return to the starting position, first do a reverse lunge, stepping back with your right leg.

Don't do a lot of Turkish get-ups at the end of your workout; you'll be too damned tired to do them properly. Renegade row Place a pair of kettle bells about shoulder-width apart on a firm surface.

Hold for one second, and then lower yourself to one side, making a circular motion back to the floor. You can also do an easier version by holding the kettle bell in front of your chest with both hands.

You have to accept that the weights are going to move fast, because you lose energy if you go too slow. Other than this, any form of trainer that doesn’t have an excessive heel to toe taper will be fine.

Vibrant Five fingers or a Merrill branded minimalist shoe is perfect. What they will do when combined with a sensible eating plan is to help create a strong lean, flexible, toned physique with real-world strength and conditioning benefits.

But, as with all training programs, weight loss will only occur if you have control over your diet. I can’t, therefore, guarantee weight loss and if anyone’s states that they can then they are purely interested in telling you whatever you want to hear to get you on board.

Weight loss of 1-3 lb per week is achievable if you follow a sensible diet plan! Following a kettle bell session, the body has to work hard to return itself back to equilibrium: re-oxygenation of tissues, clearance of lactic acid, glycogen refueling etc.

With only so many hours in the day and limited amounts of workout time the more calories, you can burn after exercise the better. Kettle bells, when used correctly, can help to strengthen the lower back muscles and help guard against injury.

However, if you have a long-standing chronic injury then I would advise you to seek the guidance of a professional practitioner whether that be a chiropractor, physio or osteopath before commencing kettle bell classes. Finally, a bit of a stretch to cool down emphasizing the hamstrings, hip flexors, thoracic spine and glutes.

These are typically the 4 problem areas due to the amount of time we spend in the seated position. The kettle bell pentathlon is a very strategic event in comparison to traditional Gregory Sport.

5 lifts, performed for 6 minutes each over a 50-minute time frame with a choice of up to 5 different weights to keep you company on the platform. Factor in a maximum rep count for each exercise and the solution to finding what works for you can be even more daunting.

These are deemed realistic numbers that may well be achievable with good form. I have competed in 10 pentathlons over the last 4 years and have a personal best score of 1620 points with a Kilometer and 1760 without.

This way, the order is always mixed up and it keeps things interesting as well as benefiting overall strength development. This is a fairly good predictor of your overall performance if you were to calculate your reps for the remaining two minutes.

Feeling strong, then go for a heavier session with fewer reps. It’s not an exact science and has way more variables than traditional GS. Alongside this, of course, you will need to add in some GPP (General Physical Preparation) This should only be about 20-30 minutes and you should be looking to get your training done within the hour (not including mobility and stretching) GPP could take the form of squats, jump squats, pulling and pushing motions in both the horizontal and vertical planes.

Obviously, if you are hitting the maximum rep count per minute then you will need to up the weight. It is perfectly fine to increase in 2 kg increments especially on LCP.

If you follow some kind of structure, whether it be this or something else, you will definitely benefit on the day of the competition. Being prepared is everything, leave nothing to chance and you give yourself the best possible opportunity to put in a good performance.

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 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.

Related Videos

Sources
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2 fitatmidlife.com - https://fitatmidlife.com/best-kettlebells-buyers-guide-to-kettlebells/
3 www.menshealth.com - https://www.menshealth.com/fitness/g19635191/best-kettlebells-home-gym/
4 www.womenshealthmag.com - https://www.womenshealthmag.com/uk/fitness/workouts/g34342270/kettlebell-workout/
5 www.t-nation.com - https://www.t-nation.com/training/the-top-10-kettlebell-exercises-for-gains
6 kettlebellnation.com - https://kettlebellnation.com/equipment/
7 www.t-nation.com - https://www.t-nation.com/training/kettlebells-101
8 kettlebellnation.com - https://kettlebellnation.com/classes/
9 kettlebellnation.com - https://kettlebellnation.com/kettlebell-pentathlon-training-guide/
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