The Kettlebell Swing: Why It’s the Perfect Exercise?
Kettlebell swings are one of the most effective exercises to build muscle mass. They have been used for centuries in martial arts, but they’ve recently gained popularity among bodybuilders and fitness enthusiasts due to their relatively low cost and high amount of repetitions per set.
They’re also great for building strength, endurance, balance, flexibility and coordination.
In fact, it is believed that the kettlebell swing could even help prevent or treat certain health conditions such as osteoporosis.
Why Do You Need To Workout With A Kettlebell?
If you want to get ripped, you need to work out with heavy weights. If you want to look good naked, you need to lift weights. If your goal is longevity, then strength training will give you the best chance at achieving those goals.
However, if you don’t like lifting weights, there are other options available. For example, you can do cardio workouts or even just sit around doing nothing.
But what if all of these activities aren’t enough? What if you still want to get ripped and maintain your physique long after the sun sets?
Then maybe kettlebells would be a better choice than any other form of exercise.
How Many Kettlebell Swings Should I Do Per Day?
The correct answer is as many as you can. Many would be kettlebell enthusiasts recommend anywhere from 100 to 500 swings a day, but there is no magic number. The important thing is that you reach and maintain a state of elevated heart rate and breathing.
The next most important thing is that you perform your swings slowly and with perfect form, meaning that the movement should start from the core and move outward along the limbs. It should be a controlled movement and you should avoid using momentum.
What Are Some of the Benefits of Swinging Kettlebells?
There are many benefits to swinging kettlebells, but the main one is that you will lose weight. This is because each swing burns calories and builds muscle in the arms, shoulders, and back. For maximum effect, you should aim for slow and steady swings rather than using momentum to increase the pace.
Most people don’t associate weight loss with exercise, but it’s true. Swinging kettlebells will help you lose weight faster than any other exercise because it works the entire body.
Kettlebell exercises are also a low impact activity, which is great for older people or those with joint problems.
Should I Use One or Two Kettlebells When I Work Out?
It’s best to start with one kettlebell, then move up to two. Using one kettlebell is fine when you’re a beginner. Even advanced users will use one at a time when they’re doing more complex moves.
However, you can hit many more muscles with a pair of kettlebells. In fact, there are hundreds of different exercises that you can do with just one kettlebell.
Where Can I Buy Kettlebells?
You can buy kettlebells from a dedicated fitness store or online. If you buy them online, make sure that the shipping is cost efficient, otherwise, it may be cheaper to buy them from a store.
You can even find second hand kettlebells at garage sales or thrift stores. If you buy second hand, you just want to make sure that the handle isn’t chipped of cracked. The rest of the kettlebell can have dents or rust and it won’t matter.
How Heavy Should My Kettlebells Be?
The rule of thumb is that if you are a man, then your kettlebells should be at least as heavy as your weight.
Sources & references used in this article:
The modified kettlebell swing by M Matthews, D Cohen – Strength & Conditioning Journal, 2013 – journals.lww.com
Hamstring myoelectrical activity during three different kettlebell swing exercises by MJ Del Monte, DA Opar, RG Timmins… – The Journal of …, 2020 – cdn.journals.lww.com
KINEMATIC ANALYSIS OF KETTLEBELL SWING IN DIFFERENT SURFACES–COMPARISION BETWEEN STABLE AND UNSTABLE SURFACES by R Silva, N Amaro, D Marinho, S Amado… – ISBS Proceedings …, 2017 – commons.nmu.edu