21 – 15 – 9 Burpees Kettle Bell Swings

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by kl.fitness

Question by Bubblegum: What do Kettlebell Swing excersizes do?
What do they help tone and lose fat on? What size kettlebell should you get (35 LBS?)?

Best answer:

Answer by Brayan
The best way to burn fat is to consume less food and exercise more often, the problems surface when we actually aim to put that into operation! There are lots of opportunities to fail out there don’t you think?! I found some splendid information by following the web resource in the box below, they have lots of instruction, I shed 10 pounds by using their methods.

Give your answer to this question below!

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Work your body, have fun and get fit with Reebok Fitness. This online workout video utilises the Kettle Bell fitness accessory within a swing rotation workout. To see the entire Reebok Fitness range please visit reebokfitness.info.
Video Rating: 0 / 5

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Free Weight Training Workout – Single Arm Kettle Bell Swing Muscles Worked: Hamstrings, Glutes & Back. For more information on this workout visit: www.teachpe.com Music: Kevin MacLeod – Incompetech.com

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kettlebellsecrets.com – Here’s a quick video of a kettlebell Swing variation – the most fundamental of all kettlebell exercises – that will enhance your kettlebell workouts by making them more powerful and by burning more calories on each rep.
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Kettlebell Swing – Lisa Shaffer – Kettlebell Basics. Kettlebells. Video clip of the two arm kettlebell swing from Lisa Shaffer’s DVD “Kettlebell Basics”, based on the best selling kettlebells manual “Get in the Best Shape of Your Life” www.nofearfitness.com
Video Rating: 4 / 5

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I have seen some instructional videos for kettlebell training done by people who don’t know how to do them. Those that can’t do shouldn’t teach. Hope this helps. Oh yeah and don’t forget on the downswing load the glutes and the hamstrings for more tips go to www.EricJMoss.com Eric Moss RKC
Video Rating: 4 / 5

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The swing is the foundation of effective Russian kettlebell training. It teaches the hip thrust, compressed breathing, rooting, and wedging. The two arm swing enhances muscular endurance. Phil Scarito of DV8Fitness.com shows you the proper way to swing a kettlebell.

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by kl.fitness

Kettlebell Swing Variations: Use the Same Weight, Increase the Difficulty

The Kettlebell Swing is one of the best known kettlebell training exercises for good reason; in terms of getting the most bang for your buck, you can’t beat it. With one simple exercise, you target multiple muscle groups while at the same time raising your heart rate allowing for cardiovascular training. In addition, the Kettlebell Swing is easy to learn, requires little space to perform, and only requires one piece of equipment: a kettlebell.

Like most kettlebell exercises, variations of the Kettlebell Swing can make it more difficult. This allows you to enhance your training as you get progressively stronger. It also allows you to utilize the weight you started with for a longer amount of time. The following is a list of each progressive Kettlebell Swing exercise variation:

2-Hand Kettlebell Swing

The best way to start is with the two-hand kettlebell swing. Position the kettlebell about a foot in front of you. Grab the kettlebell with both hands, bending your hips with a slight bend in your knees. Keep your back straight and your glutes tight throughout the duration. Pick up the kettlebell and let it swing between your legs, then swing the kettlebell forward to about chest level, using a hip-snapping motion. Let the kettlebell drop without any restriction and hike it between your legs. Keep your heels down and your core tight throughout the duration.

1-Hand Kettlebell Swing

The next step is the 1-Hand Kettlebell Swing. This will hit your core in a completely different way from the 2-Hand Kettlebell Swing since it requires you to compensate for the weight being on one side. Follow the same methodology as the 2-Hand Kettlebell Swing, but use only one hand instead.

Alternating Kettlebell Swing

The next progression is the Alternating Kettlebell Swing. During this exercise, you’ll switch hands at the top of each swing. When you alternate hands, make sure to grab onto the kettlebell with the free hand when the kettlebell is almost at its peak. Switch hands each rep.

Alternating Kettlebell Swing Toss

Once you have mastered the Alternating Kettlebell Swing, you can progress to the Alternating Swing Toss. During this exercise, you will let go of the kettlebell at the peak of the each swing, allowing it to fly up a few inches before catching it with the opposite hand.

2-Hand Kettlebell Swing Juggle

The next progression is the 2-Handed Kettlebell Swing Juggle which involves flipping the kettlebell at the top of the swing. Grab the kettlebell with two hands and at the top of the swing, push the handle away from you quickly flipping it forward. The handle of the kettlebell will flip over and come back around into your hands. Perform the downswing and repeat. Make sure you practice this one on grass or sand; chances are that you will drop the kettlebell a few times before mastering the technique.

Alternating Swing Juggle

The last progression is the Alternating Swing Juggle. Perform a one-handed swing and flip the kettlebell at that the top of the swing, then grab it with your opposite hand as the handle flips around. Again, make sure you practice on grass or sand to avoid wrecking your floor or kettlebell.

These progressions will ensure that the kettlebell you started with provide enough of a challenge as you get stronger. They’ll also help you master your technique, so when you do increase the weight of your kettlebell, you’ll be able to handle the load more safely.

More Kettlebell Articles

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www.OnTheEdgeFitness.com Instructions on learning the foundation of kettlebell exercises. Lauren teaches you how to perfect your kettlebell 2 handed swing. Common mistakes are covered.

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by kl.fitness

9 Tips to Improve Your Kettlebell Swing

Kettlebell swings are one of the best exercises for firming your buttocks, hamstrings, quads, abs and pretty much everything else. The dynamic loading and unloading of the weight trains you to you your entire body to generate the force necessary to move the bell from between your legs to chest or shoulder height. Proper form is imperative to keep from hurting yourself.

These tips will help you maximize the fat burning potential of the kettlebell swing!

The hips go BACK not down! I can’t tell you how many people have come to me saying swings hurt their back. Inevitably the reason is they are squatting down instead of pushing the hips back.

Try this – Place your hands on your hips with the forefinger of each hand in the hip crease and use the hands to tilt the pelvis. Let the knees unlock, but don’t bend them, just unlock them.
Keep pushing the hips back. At the same time keep the chest lifted and shoulder blades pinched, chin up.
Pop the hips forward and straighten the knees. The hamstrings, glutes, quads and abs should all be tight at the moment of full expansion. The pelvis should be forward.
If you are doing swings with 1 kb (2 handed or 1 handed) the forearm(s) should be touching the inside of the upper thigh through the bottom portion of the movement. If the forearm(s) go between the knees you are squatting (or you have longer arms than me which is saying a lot)
If you are practicing with a more relaxed style you can let the arm relax a little and round a bit through the mid & upper back but the lower back stays flat!
Activate your lats to keep the shoulder down and packed
Shins stay vertical – Do not allow any movement below the knees. This results in scooping and is usually caused by shifting the weight from the mid foot/heel to the ball of the foot. You should be able to lift the toes off the floor at any time during a swing.
Going deeper into the backswing (back NOT down) will generate more power by loading the posterior chain more. You can’t go as deep/back with 2 handed swings.
Swing to shoulder height or forehead height, unless you are specifically working on high pull variations. The variation that I have seen some do, two handed swings overhead can be dangerous, you are better off snatching
At the top of the swing don’t arch the back to get it higher. You may lean back onto the heals to counter-balance the bell but the back remains flat.
Save your grip and hands. Do not squeeze the handle in a death grip. For all but the heaviest (for you) bell you should be able to hold the bell in the fingers by just keeping them curled and only tightening a little through the back swing. Holding the bell tight at the base of the top of the palm below the finger will lead to much pain and suffering from blisters and torn callouses.
Breathing should be natural. Don’t force it. Find a rhythm that works for you. Personally my breathing pattern changes depending on how much work I’ve already done. I tend to inhale on the downswing and exhale on the upswing when fresh, but when I get tired I do a double breath. Exhale on the backswing, quick inhale on the way up, exhale at the top, quick inhale on the way down. It takes a bit of experimentation, but that  really is your natural breathing pattern.

That’s it for now. I hope you find these pointers helpful in fine tuning your swing so you can get the most benefit from this tremendous exercise!

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Texas Swing; Kettlebells, Barbells, and other Instruments of Strength

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Learn proper kettlebell technique. Steve Cotter stops by UW to show us four basic kettlebell movements. The Kettlebell Swing The Single-Arm Kettlebell Swing The Kettlebell Clean The Kettlebell Lockout Check out Steve’s DVD sets at www.fullkontact.com

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Kettlebell exercises have the potential to turn your training routine on its head. Fat loss, muscle building and conditioning can all happen simultaneously with balance and stretching ability being improved too — If you don’t have kettle bell exercises in your regime, you’re missing out.

Now, before getting on to the bread and butter of the article – the exercises themselves – I feel it’s important to explain what a kettle bell is.

The training tool of choice for the Russian elite forces, kettle bells have been in prevalent in Russian society for a very long time. Shaped like a cannonball with a handle on the top, kettle bells allow for compound movements that work the body as a whole with a large amount of muscles and muscle groups being worked in each workout.

When buying a kettle bell, it is important to make sure that you start off with the correct weight. Too heavy and you could risk injuring yourself; too light and your training will suffer. Men who are new to the world of fitness training should start with a 16kg with more experienced athletes opting instead for a 20kg or even a 24kg kettle bell. Female trainers should start with an 8kg weight with more experienced athletes picking up a 12kg or 16kg instead.

Unlike dumbells, kettle bells do not increase incrementally in small jumps. This is compensated by variation in the exercises performed. As strength and conditioning is increased, more difficult kettle bell exercises are deployed that push the body harder and further.

The first exercise any aspiring kettle bell athlete (or girevek, as they’re known in Russia) should learn is the two handed swing. Despite it’s relative simplicity, the swing is an amazing exercise as it targets the back, the legs the abs all the while increasing flexibility in the hips and increasing cardio vascular endurance. The swing epitomises all that is brilliant about kettle bell exercises.

To perform the two handed kettle bell swing, you should start by placing your feet shoulder distance apart with your toes pointly slightly outwards. The next step is to squat down and pick up the kettle bell gripping the handle with both hands while sticking your bottom out in the air. Next, stand up and swing the kettle bell in front of you, pushing your hips forwards at the top of the swing. Finally, let the kettle bell fall down between your knees while you squat down. Rinse and repeat.

It is important to manage your breathing while carrying out the swing. While the kettle bell is rising, the girevek should be exhaling gradually with a sharp exhale at the top of the swing. The girevek should then inhale as the kettle bell falls and swings down between their legs.

A simple workout that can be carried out with the two handed swing is as follows:

- Warmup for ten minutes, doing a variety of bodyweight exercises. I recommend jogging for thirty seconds, then doing thirty seconds of pushups, thirty seconds of squats and then thirty seconds of ab crunches. Repeated five times at a moderate pace, the body should be warmed up and ready for action.

- Alternate between one minute intervals of swings and active rest for twelve minutes, i.e. one minute of swings followed by one minutes of jogging followed by another minute of swings followed by one minute of pushups, and so on and so forth. Active recovery is not supposed to tax the body greatly and should thus be carried out at a moderate to low pace to keep the body active.

The next morning after completing the workout, you’ll definately feel it!

Once you’ve masted the two handed swing, you can move on to other variations of the swing such as the one handed swing and the DARC swing where the kettle bell is released by one hand in the air and caught by other.

Beyond the swing, there are hundreds of kettle bell exercises to experiment with. To get the most out of your training, I recommend picking up the book Enter the kettle bell! by Pavel Tsatsouline.

Good luck in your training!

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