Whether you are looking to change your workout routine to improve your endurance or are just starting out strength training, the kettlebell swing is a great option to consider.
Kettlebell swing provides a change of pace from most exercises since it focuses on your lower back yet benefits the whole body. It goes beyond improving strength and endurance by improving your balance.
Below, we will go into further details about the kettlebell and how you can use it as a beginner or more experienced exercise enthusiast. You will also learn how training with it will benefit your overall fitness and health.
What Is a Kettlebell and Why Should You Use It?
A kettlebell is a cast iron weight with a spherical body, flat base, and a handle. You can use it in strength training, yet it has a long history that predates its use as gym 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
The main benefit of training with this weight is that it provides a full-body workout that improves your strength, endurance, and flexibility. According to studies, doing this exercise for 8 weeks can even lead to regaining muscles lost due to 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
With this weight, there are many types of exercises you can do beyond the kettlebell swing. For instance, you can use this weight for the following exercises:
· Dead lift
· Lunge
· Squat
· Russian twist
· Shoulder press
If you are looking for a more challenging workout, you could increase the weight or do one of the following exercises:
· Goblet pistol squat
· Turkish get-up
· Plank pass-through
· Renegade row
The Kettlebell Swing: The Ultimate Power Move
The kettlebell swing is a full-body exercise that will complement your routine. Read on to learn how to maintain a proper form and avoid injuries.
What Is the Kettlebell Swing?
This is a type of exercise that consists of letting momentum and your hip movements move the weight while you hold it with both hands. It moves from between your legs and arcs as high as your shoulders.
As a beginner, it is crucial to note that you 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
Using a kettlebell requires having a proper form. You will need to follow the following steps to ensure you have the right form:
1. Get a stable stance: To start swinging this weight, you first need a stable stance. Your knees must be slightly bent but not squatting, and your feet must be flat on the ground and shoulder-width apart.
2. Keep your back straight: As you grab the weight, keep your back straight, not rounded, and your hips should be tilted back.
3. Push your hips back: Now that your back is in the right posture, tilt your hips back and engage your core. This will cause the weight to go between your legs.
4. 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.
5. Push your hips back: Finally, you should slow your rhythm and bring the weight back down with your hips pushed back.
During these movements, you will exercise your glutes, hamstrings, abdominals, quadriceps, lats, adductors, erector spinae, and deltoids.
Why Open-Ear Headphones Are Ideal for Kettlebell Swings
To stay focused and motivated, you should listen to empowering music or speeches with open-ear headphones such as the OpenRun Pro 2.
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 do an intense workout without fear that they might get damaged.
The Benefits of the Kettlebell Swing
The kettlebell swing strengthens your musculature and your cardiovascular system. More precisely, it builds the muscles in your glutes, hamstrings, and back, which is referred to as the posterior chain. This exercise burns calories in sessions as short as 10 minutes.
How to Incorporate Kettlebell Swings into Your Routine
You may adapt exercise as you need for your fitness level. This could mean doing variations of this swing, changing how long you do them, or the mass of the equipment.
Kettlebell Swing Variations for Advanced Athletes
As an advanced athlete, you will need a more intensive workout to feel an impact. You can do this by moving the kettlebell in different ways.
For instance, you could do outward swings while using one arm. Alternatively, you could use two weights for a double swing.
How Many Kettlebell Swings Should You Do?
Generally, you should do 20 – 60 reps in a kettlebell swing training session for beginners. However, you should separate these reps into groups of 10 or 20 to avoid overtaxing your muscles. Alternatively, you can do as many as you can within 5 minutes.
When you want a more challenging routine, you can increase to 40 – 50 reps at a go. In total, it may equal 200 reps 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.
Afterwards, you can use the following workouts depending on your fitness level:
Beginner:
1. Goblet squat: 3 sets of 10 reps
2. Kettlebell swing: 3 sets of 15 reps
3. Single-arm rows: 3 sets of 10 reps
4. Reverse lunges: 3 sets of 10 reps
5. Left overhead press: 3 sets of 5 reps
6. Right overhead press: 3 sets of 5 reps
Intermediate:
1. Alternating swing: 3 sets of 10 reps
2. American swing: 3 sets of 15 reps
3. Forward traveling swing: 3 sets of 15 reps
4. Side stepping swing: 3 sets of 15 reps
5. Alternating staggered stance: 3 sets of 10 reps
Advanced:
1. Double swing: 3 sets of 15 reps
2. Double Snatch: 3 sets of 15 reps
3. Forward travelling swing: 3 sets of 15 reps
4. Lateral swing: 3 sets of 15 reps
5. Double military press: 3 sets of 15 reps
At the end, you should do a cool down, including stretches.
The Bottom Line
Mastering the kettlebell is all about having the right form. Once you know how to swing it properly, you can increase its weight, double up on the equipment, and vary the exercises. In fact, you will find that your endurance grows the more you do this exercise.
From lunges to shoulder presses, this versatile exercise works out the whole body. In particular, it strengthens the muscles in your lower back and posterior.
Pair your kettlebell swing training routine with comfortable and secure open-ear headphones like OpenRun Pro 2. With this Shokz model, you will find the motivation to persevere through the most challenging of workouts.
