Kettlebell Swing: The Best Way To Get Stronger?
The kettlebell swing is one of the most popular exercise among fitness enthusiasts. However, it’s not just because it looks cool! You may have heard that the kettlebell swing is a great way to get stronger.
But what exactly does that mean? What are some benefits of doing the kettlebell swing? And how do I go about learning how to do it properly?
Let’s take a look at all these questions and more.
Benefits Of Doing The Kettlebell Swing
One of the main reasons why people love the kettlebell swing so much is its ability to build strength in many different areas of your body. One area where it really shines is your core. While there are other exercises that work your abs and lower back, they’re usually only done once or twice per week.
If you want to add more variety into your workout routine, then the kettlebell swing is definitely something you need to consider adding in.
Another benefit of doing the kettlebell swing is that it helps strengthen your arms and shoulders as well. If you’re someone that wants to do things like play sports or even just do simple tasks around the house like lifting your grandchildren or moving heavy pieces of furniture, then you’ll be glad to know that the kettlebell swing can definitely help with those things.
Of course, the main purpose of doing the kettlebell swing is to strengthen your posterior chain – which simply means all the muscles located in the back part of your body. And while your legs are technically in the front of your body rather than the back, they still get a good workout from the kettlebell swing as well.
How Do I Go About Learning How To Do It?
If you’ve never done a kettlebell swing before, then the first thing you need to do is go find a kettlebell. They don’t cost much and you can easily find them at places like Target or Walmart. The size of the kettlebell usually depends on your strength level and you can always work your way up to a heavier weight as you get stronger. For most people, a 8kg or a 12kg kettlebell is fine to start with. Once you’ve gotten your hands on a kettlebell, the next step is to find a place in your home where you have plenty of room to swing it around.
As far as learning how to do it, there are a lot of great videos on the internet that can show you exactly what you need to do. You can also easily find books at your local bookstore which can teach you the proper form for the kettlebell swing as well. Once you’ve learned the proper form, make sure you warm up properly before each session and always use caution.
Even though the kettlebell swing is a great exercise, you can still get injured if you don’t use good form or if you try to lift a weight that your body isn’t ready for.
The Kettlebell Swing: Is It The Best Exercise?
As you may have heard in the news lately, the kettlebell swing is being called the best exercise to lose weight by many health and fitness experts. Being able to strengthen your posterior chain of muscles in one simple movement is the main reason why this exercise is so great.
But is the kettlebell swing really the best exercise to lose weight?
The short answer is no, it’s definitely not the only way and there are many other exercises that would also be very effective at helping you achieve your weight loss goals.
However, if you’re looking to get the most benefit in the least amount of time with the simplest routine, then the kettlebell swing would be a great place to start.
The kettlebell swing helps strengthen all of the main muscles in your body and helps burn more calories than just about any other exercise out there.
If you’ve never tried it before, then we highly suggest that you at least give it a try – even if it’s just once. You’ll find that it’s quite enjoyable and a great addition to your exercise routine.
The Kettlebell Swing: How To Properly Perform The Exercise
While it may seem very basic to the average person, the kettlebell swing can be a little confusing for first-timers. This is why we’ve created this guide to help you learn the proper form for this exercise. Once you get the hang of it, you’ll see that it’s actually a lot of fun.
The first thing you’ll need to do is find a kettlebell and grab a mirror so that you can watch yourself as you perform the kettlebell swing. It’s very important that you perform this exercise with good form to prevent injury and to get the full benefits from it.
To start out, hold the kettlebell with both hands with your arms straight down. Bring the kettlebell behind your hips and let it rest there while you get into the starting position. The starting position is just like how a-la “get ready to run” position.
Now slowly bring the kettlebell forward and up in a circular motion. As you’re bringing it forward, you’ll need to bend your knees slightly and keep your arms straight. Bring the kettlebell as high as you can without straining yourself and then slowly lower it back down.
Make sure to keep the kettlebell moving in a circular motion at all times during this exercise. You don’t want to twist your wrist or move it in a way that’s unnatural.
Repeat this movement until you feel confident enough to perform it at full speed.
The Kettlebell Swing: Common Questions
While the kettlebell swing is a relatively easy exercise to perform, you may still have some questions about it. We’ve answered some of the most commonly asked questions for you below:
How much weight should I start off with?
Always start off with a light weight and slowly work your way up to a heavier weight. You don’t want to jump straight to a heavy weight right away or you risk getting injured. It’s always better to start off light and slowly work your way up to prevent injury and frustration.
How many sets and reps should I do?
Start off with just one set to see how your body reacts to the exercise. Some days you’ll be able to do more, while on other days you may need to take a break and not do any at all. Once you get into a rhythm, you’ll eventually find a good schedule that works for you.
Can I do this exercise every day?
You may be tempted to do this exercise every day since it’s so fun, but we recommend that you only do it a few times a week (2-3). Your muscles need time to rest in between workouts to prevent injury and get the most out of this exercise.
Can I do other exercises while holding the kettlebell?
Yes, you can hold a kettlebell while performing other exercises. The kettlebell swing is a great warm up exercise for other exercises. You can also perform more focused exercises with it, like the kettlebell clean and press.
What if I don’t have access to a kettlebell?
You can always use a dumbbell as a substitute. While it won’t be as big or as round as a kettlebell, it should still get the job done.
What If I Want To Take My Training To The Next Level?
You’ve learned all the basics of kettlebell training, now it’s time to take your training to the next level! If you really enjoy this type of workout and want to take your results to the next level, then we highly recommend that you check out “Kettlebell Muscle” today!
This is a step-by-step, beginners guide on how you can start using kettlebells to get serious results for changing your body. You’ll learn all about kettlebells, proper form, exercises, and much more.
You no longer have an excuse for not having a great body. Now that you’ve learned some of the basics of kettlebell training, you can get the body you’ve always wanted. All it takes is a bit of knowledge, which you now have.
Sources & references used in this article:
Breaking Muscle by B Taylor, RL Movement – breakingmuscle.com
The Psychology of Skill Development by J Pilotti – breakingmuscle.com
Tune Up Your Conditioning: A Primer on ATP by C Marker – breakingmuscle.com
How to Diagnose and Treat Low Back Pain Without an MRI by N Crawford
Official blog of the RKC kettlebell swing by A Lock – breakingmuscle.com
Period Periodization: Harnessing the Power of Your Cycle by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com
Build Ankle Awareness to Unlock Your Power by J Pilotti – breakingmuscle.com