They also come in a wide range of weights, which means that you can use them at any stage of your fitness journey and can benefit whether you’re an experienced or novice user. But the question on many people’s lips is, “what muscles do kettle bell swings work?”, and that’s what I want to answer in this post.
The two-handed swing uses the hamstrings, glutes, quads, hips, core, back, trapezium, shoulders, and forearms. The intensity means that you will feel the burn after a decent set, and with a good 30-minute workout you will be sweating profusely, your heart will be pumping faster, and oxygenated blood will be coursing through your veins.
As long as you maintain good form, you don’t have to use a heavy bell, especially for cardio training. He also advises having two additional, heavier, bells for progression and for use in some other types of kettle bell exercise.
As the kettle bell descends from the swing, gravity ensures that the bell will feel a lot heavier, especially as you reach the end of your set. As with any exercise, but perhaps more so with a full-body kettle swing workout, good form is vital to ensure the best results.
When performing the swing, all your weight should be placed on the heel and middle of the foot and should never transfer to the toes. You should also keep your neck and head in alignment with your back so ensure that you are always looking ahead at the horizon while performing this movement.
The height you raise the kettle bell will be determined by the amount of power you can muster from your hip thrust. The number of reps and sets you need to perform depends on your fitness level, what you’re trying to achieve, and the weight you’re using.
The length and frequency of your kettle bell workouts depends on the intensity and difficulty of the session. Kettle bell swings are a full body workout, and whether you are training increasing strength or stamina, or even to lose weight, research suggests that shorter sessions are more effective.
They utilize virtually every muscle in the body, and they are effective for weight loss as well as explosive strength training. The kettle bell swing is a full-body exercise that uses muscles for grip, posture, stabilization, to keep the spine erect, and the actual movement (prime movers).
Grip Posture/shoulders Spine Prime movers Overhead Flexion and stabilization Gluteus Maximus (13) Bicep memoirs (long head) (14) Semitendinosus (15) Semimembranosus (16)
Truth be told, there are plenty more muscles used during the kettle bell swing but I’ve tried to stick to the most common and known ones, I also categorized them a bit differently than normal. If your grip has no endurance then you won’t be completing high reps unbroken.
Throughout the swing, your erector spinal muscles need to work to keep your spine erect, and there is actually a lot more going on inside as well to protect the spine and brace the abs. These are the muscles that create the movement which is the hip and knee extension only when we’re talking about the conventional kettle bell swing.
Keeping the knee above the ankle is important when hip hinging, if the knee comes excessively forward, then the movement starts to turn into a squat. Not a great quality video at all, but the content is, I explain how to prevent the common back aches from the kettle bell swing, whether using the conventional/Russian or American swing.
The following is a drill I use for teaching the deep hip hinge insert which is what happens during the back swing and is also used to prevent bobbing of the kettle bell. If you want to be efficient with the American swing, stay safe, and be able to perform high reps then there is no doubt in my mind that you should lay the foundation with the conventional kettle bell swing and then continue that knowledge through the kettle bell snatch.
Taco Fleur Russian Gregory Sport Institute Kettle bell Coach, Caveman training Certified, IFF Certified Kettle bell Teacher, Kettle bell Sport Rank 2, HardstyleFit Kettle bell Level 1 Instructor., CrossFit Level 1 Trainer, CrossFit Judges Certificate, CrossFit Lesson Planning Certificate, Kettle bells Level 2 Trainer, Kettle bell Science and Application, MMA Fitness Level 2, MMA Conditioning Level 1, BJJ Purple Belt and more. Owner of Caveman training and Kettle bell Training Education.
Kettle bell workouts are excellent for strengthening and conditioning major muscle groups. Free weights received an upgrade when kettle bells were introduced in fitness circles around the world.
What makes kettle bell exercises special compared with other programs is the total-body workout you achieve in just one short session. One of the major advantages to using kettle bells is the fact that they engage groups of muscles in one exercise.
It's important to always use the proper form in order to fully engage the entire group of muscles and to avoid injury. A study reported in 2011 in the “Scandinavian Journal of Work, Environment & Health” showed that strength training can reduce a person's back pain while also preventing rein jury.
A workout that engages the core muscles as well as the upper back is the kettle bell row. To perform the kettle bell row, hold a bell in each hand and stand with knees bent and your butt in a seated position.
The chest, shoulders and arms are a group of muscles that specific kettle bell exercises engage together. The lower-body kettle bell workouts will engage these muscle groups and also improve posture and strength.
Hold the kettle bell handle with both hands at eye level while keeping your back straight. Squat down to the floor and go as low as your body will allow without your knees extending past your toes.
The kettle bell swing is an explosive training movement ideal for those looking to burn calories and to lose weight. It can be performed as an individual exercise or as part of your high-intensity interval training after working out with heavier weights.
Improves your cardiovascular fitness and endurance Helps you burn around 200 calories if 100 swings are done in 10 minutes (10 swings per minute) Develops lean muscle mass Increases you're pushing, pressing, and squatting strength Builds solid glutes, improves hip flexibility, and develops a powerful core Kettle bell SwingDeadlift Muscles Worked Deltoid, glutes, quads, hamstrings, and abs Erector spinal, traps, glutes, hamstrings, adductors, quads Used for Building strength, shoulder flexibility, and cardiovascular enduranceDeveloping strength and muscle mass in the lower body Weights Needed Lighter kettlebellsMaximum weight Start the exercise by having a kettle bell (weighing about 35-80 lbs) on the floor in front of you and stand with a shoulder-width stance.
Slightly bend at your knees and hinge at the hips to grab the kettle bell using both hands with an overhand grip. Driving your hips forward and then straightening your back, move the kettle bell up to your shoulder level.
Lower the kettle bell back to the initial position and repeat for the desired number of sets.