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22.04.2015

Kettlebell swing workout benefits, dumbbell back exercises pdf - Reviews

Author: admin
Essentially, a kettlebell is a cast iron weight that provides huge body improvements such as strength, cardiovascular, and flexibility.
The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems, or a weak core. Work up a sweat with kettlebells movements and you can expect some of these amazing health benefits. If you want a lean solid physique that is highly functional, then Kettlebells are for you !!!
The swing is the foundation of kettlebell training. Kettlebell Swings fry your cardiovascular system due to high demand of muscular recruitment, and they require a huge abdominal contraction when done properly. The literature has shown that the kettlebell positively benefits muscular endurance (Manocchia et al, 2010), maximal strength, explosive power (Lake & Lauder, 2012), as well as for increasing aerobic capacity (Falatic, 2011). Repetitive ballistic loading of kettlebell swings and other quick lifts appears to be highly beneficial to your joints, provided you do not over do it. Kettlebell Training is not only great for you back, it prevents and corrects existing back problems. Kettlebells are a great tool to use in an exercise routine because of their versatility and wide range of benefits.
Middle age and older adults, especially those with desk jobs, can reap big time benefits from this exercise.
Before we get into the top 5 reasons why you should be doing kettlebell swings let’s briefly discuss the proper form and technique for the exercise.
The starting position for the swing is to stand with your feet shoulder width apart, holding the kettlebell with both hands having your arms straight.
As you drop your hips down into the bottom position let the kettlebell swing slightly behind your legs to gain momentum. You want to make sure that you’re using your hips to initiate the swing and not the arms. The most common mistake I see being made with kettlebell swings is rounding the back and not staying tall through the movement. The beauty of kettlebell swings is that you can get a lot of metabolic disturbance in a short amount of time.
Kettlebell swings are an excellent exercise for developing posterior chain strength and integration with the hamstrings, glutes, and lower back.


From a body shaping standpoint, kettlebell swings work great to develop the musculature in your upper back and shoulders. Since this exercise produces such metabolic disturbance (when done with a decent amount of weight), it works to boost resting energy expenditure (your metabolism) post workout. Simply put it’s pretty hard to find a single exercise that can produce such a broad range of benefits while requiring such little space and only one piece of fitness equipment. Your investment in even a single kettlebell can provide you with the means to get in a great workout regardless of the space available to you. As far as the weight goes, most females will want to start with a 15-20 pound kettlebell and most males with a 30 pound or heavier. As part of my on-going research on health and fitness I have been researching on kettlebells, which have become “trendy” in fitness training. Advocates claim that kettlebell exercises help to melt fat away from your body and work the entire system. Kettlebell exercises have their own lexicon; snatch, clean, windmill, swing and jerk are some of the more common terms. Ferriss’ regime for this particular purpose is as follows:  do one set of 75 repetitions of the kettlebell two-hand swings one hour after a protein rich breakfast twice a week.
For a kettlebell swing to be done correctly, the inner core must be tight to support the lower back, and also to maintain good posture for injury prevention. Kettlebells not only train the back side, they promote coordination among all the muscles of the posterior kinetic chain.
However, if you have any issues such as spinal stenosis, spondylothesis, osteoporosis, mechanical back dysfunction or any other spinal, back, joint or cardiovascular issue, you must get the approval of your doctor before beginning a kettlebell training regime. By controlling the kettlebell during the lowering phase, the abdominal muscles work to stabilize the pelvis and low back. Pick up a fairly heavy kettlebell and start swinging and you’ll find your heart rate and breathing going up in a hurry.
Not only will you burn more calories post-workout, but you’ll also have the benefit of hormones such as growth hormone, adrenaline, nor-adrenaline, and others stimulating fat oxidation. Don’t get me wrong I love dumbbell and barbell work, but not everyone has access to these for home workouts. If anything pick a weight that you can grow into instead of going so light that you miss out on the benefits of metabolic disturbance as you progress.


With kettlebells, there is no support afforded by a machine or bench the way traditional weights can be, so your entire body must get involved and you get exhausted quickly. In the book, Ferriss advocated the principle of the Minimum Effective Dose (MED), which he demonstrates with the use of a specific kettlebell exercise known as ‘two-hand swings’.
Most of my clients love working out with kettlebells and have seen noticeable results from them. A first time kettlebell user must be careful, I would advise assistance from a personal trainer to first get started. As you thrust your hips forward let the momentum carry the kettlebell upwards, remaining tall in the process.
If shoulder problems don’t limit your ability to do this, try taking the kettlebell all the way up for maximum benefit. To build up conditioning start by doing as many swings as you can for 20-30 seconds and then rest the same amount of time before repeating.
Kettlebells are typically constructed from cast iron and look like a cannonball with a handle on top that allows you to grip it properly. To counteract this, kettlebells promote hip flexor flexibility and strengthen the abdominal muscles.
Kettlebells had been used for competition and sports in the Soviet Union and Europe since 1940s, and were re-introduced to the US as new exercise tools about a decade ago. Some people use kettlebells for all weight exercises and some use them as complementary to the other weight devices. My trainer says it is advisable to use kettlebells only for what they are good at – working the whole body – and use other weight devices when you want to isolate specific muscles.
I have started to follow his regime, starting with an 8 kg kettlebell, one set of 75 reps, twice a week, one hour after a protein rich breakfast. Ferriss submits that the kettlebell two-hand swings exercise is that “smallest thing” to help us lose fat and get into shape.



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Comments to “Kettlebell swing workout benefits”

  1. dfd:
    Performed quite a number of times in a day expect to gain.
  2. anonimka:
    And you�ll be able to enjoy the benefits of six pack your mid-section courtesy of Core.