Are you looking to boost endurance or change your workout routine to dive into strength training? The kettlebell swing is a game-changing factor.
Kettlebell swing shakes up your experience, targeting the lower back as well as strengthening your body as a whole. It goes beyond improving strength and endurance by improving your balance.
Here, we will discuss the kettlebell thoroughly and will take a deep dive into the questions arising in your mind like how you can use it as a beginner or more experienced exercise enthusiast. We will also realize how its addition to your workout routine will benefit your body and health.
What Is a Kettlebell and Why Should You Use It?
A kettlebell is an iron weight that looks like a sphere with a flat base having a handle attached to it. While it can be used for strength training, kettlebells have a history that goes far back beyond that of exercise equipment.
Introduction to the Kettlebell
Originally, Russians used this 'girya' weight as a measurement of the mass of goods such as crops. Eventually, it started being used as a strength training equipment.
The main reason why this weight is a superior choice for functional fitness is because swinging it burns a large amount of calories in a short time.
Key Benefits of Kettlebell Training
Working out with this weight improves strength, endurance, and flexibility; thus, the primary advantage of training with this weight is that it leads to complete body training. According to studies, if you maintain this exercise for 8 weeks, it may even restore some muscle strength associated with aging.
Since it improves your stability and range of motion, it will also help you move during all your daily activities.
The Versatility of Kettlebell Workouts
You can do more than just kettlebell swings with this weight. You can include the following exercises in your routine, too:
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Deadlift
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Lunge
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Squat
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Russian twist
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Shoulder press
If you're looking for a more intense training session, try to increase the weight or choose one of the following exercises:
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Goblet pistol squat
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Turkish get-up
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Plank pass-through
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Renegade row
The Kettlebell Swing: The Ultimate Power Move
The Kettlebell swing is a great addition to your workout as it targets all muscle groups. Proceed to the next step to learn correct posture assuming and injury prevention.
What Is the Kettlebell Swing?
In this kind of exercise, you allow momentum along with the movements of your hips to do the work while keeping the weight secured with both hands. The arc goes from between my legs to shoulder height.
As a beginner, it is crucial to avoid using your arm strength to suddenly stop the weight's movement.
Since that can cause injuries to you or others nearby, you should instead slowly stop its momentum.
How to Perform the Perfect Kettlebell Swing
To properly use the kettlebell, a specific posture is required. Take note of the following steps that you need to follow to achieve the correct posture:
Get a stable stance – Before you begin swinging this weight, strike a stable position. Your stance should have your knees bent slightly (not in a squat) and your feet shoulder-width apart, flat on the ground.
Keep your back straight – When picking up the weight, maintain a straight back and extend your hips backward.
Push your hips back – Now that your back is in the correct posture, tip your hips back and contract your abs. This will shift the weight between your legs.
Push your hips forward – After you have pushed your hips back, you should move them forward, contract your glutes, and avoid leaning back. This will cause the weight to increase.
Push your hips back – Finally, you should slow your rhythm and bring the weight back down with your hips pushed back.
In these movements, the muscles being used will be your glutes, hamstrings, abdominals, quadriceps, lats, adductors, erector spinae, and deltoids.
Why Open-Ear Headphones Are Ideal for Kettlebell Swings
To remain concentrated and inspired, you ought to listen to motivational speeches or music using the OpenRun Pro 2 open-ear headphones.
With the ultimate comfort model, you can be sure that they will not come off even if you vigorously swing a weight.
Plus, they are sweat-proof, so you can perform an intense workout without worrying about damaging your earphones.
The Benefits of the Kettlebell Swing
Swinging a kettlebell swing works both your muscles and heart at the same time. More specifically, your glutes, hamstrings, and back, also known as the posterior chain, will see the most growth. You can burn calories in as little as 10 minutes with this exercise.
How to Incorporate Kettlebell Swings into Your Routine
You can modify different exercises to fit your fitness level. In this case, it might mean doing different versions of this swing, changing the duration of time spent doing them, or adjusting the weight of the equipment.
Kettlebell Swing Variations for Advanced Athletes
Being an athlete, you need to follow a strict workout regimen if you want to feel the burn. One way you could do this is by changing the motion of your kettlebell and moving it in a different manner than you normally would.
As an example, you could try doing inward swings with a single arm. Or you can opt to do two-handed swings for a double kettlebell swing.
How Many Kettlebell Swings Should You Do?
As a beginner, your goal should be 20-60 wings per kettlebell swing but don’t try to do them all in one go- break them down into sets of 10 or 20 to prevent muscle fatigue. Another option is to perform as many sets as you can in 5 minutes.
For more advanced users, lifting up to 40 - 50 swings in one go is an option. That adds up to 200 swings in a session.
Sample Kettlebell Swing Workout Routine
Before your routine, you will first have to warm up your whole body. You can jog for 5 – 10 minutes and do dynamic stretches.
Next, you can perform these workouts according to your fitness level:
Beginner:
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Goblet squat: 3 sets of 10 reps
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Kettlebell swing: 3 sets of 15 reps
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Single-arm rows: 3 sets of 10 reps
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Reverse lunges: 3 sets of 10 reps
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Left overhead press: 3 sets of 5 reps
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Right overhead press: 3 sets of 5 reps
Intermediate:
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Alternating swing: 3 sets of 10 reps
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American swing: 3 sets of 15 reps
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Forward traveling swing: 3 sets of 15 reps
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Sidestepping swing: 3 sets of 15 reps
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Alternating staggered stance: 3 sets of 10 reps
Advanced:
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Double swing: 3 sets of 15 reps
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Double Snatch: 3 sets of 15 reps
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Forward traveling swing: 3 sets of 15 reps
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Lateral swing: 3 sets of 15 reps
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Double military press: 3 sets of 15 reps
At the end, you should do a cool down, including stretches.
The Bottom Line
Considering the kettlebell, it is all about the right form. Once you figure out the necessary movements for the swing, you can start working with heavier weights, use two kettlebells at once, or change up the movements performed. Actually, you will realize that the more you perform this exercise, the more your stamina will increase.
This exercise works from lunges to shoulder presses and everything in between. It especially targets the muscles in the lower back and the back of the thighs.
Make sure to match your kettlebell swing workout with a pair of comfortable and secure open-ear headphones such as the OpenRun Pro 2. Designed for intense workouts, these Shokz headphones will keep you motivated and aware even during the toughest sets.
