Combine this with the powerful metabolic effects of lifting a heavy kettlebell and you can see why so many people do kettlebell swings for weight loss. Touted as the perfect exercise kettlebell swings provide a full body workout while burning massive calories.
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Start with feet hip width distance apart about a foot behind the kettlebell.
Are kettlebell swings aerobic. When performing high rep sets of kettlebell swings try to set a steady rhythm and stick. At the same time it builds core strength and improves spine stability. Keeping your back straight bend knees.
A perfect kettlebell swing will work your posterior chain muscles back abs butt hamstrings and combat all the ill effects of our anterior dominant western society. Use a light kettlebell and perform high repetition sets of 50 or more reps to give your heart and lungs a workout. These sets can be done in a circuit style accessory segment as well to start to integrate work capacity and aerobic fitness.
In this study the researchers compared thirty minutes of kettlebell work specifically they combined swings and deadlifts to treadmill walking at a slight incline. Kettlebell swings can be built within accessory blocks to increase work capacity increase muscular hypertrophy and enhance overall fitness. 14 cardio exercises you can do with a kettlebell that arent just swings.
This explosive movement engages nearly every muscle including the glutes hamstrings adductors quads and calves. Kettlebell swings can be used as an effective aerobic exercise. They looked at how each workout affected respiration heart rate calories burned and rpe.
Deadlift to goblet squat. The kettlebell swing is great for people who have time to only perform one exercise because of their busy schedule. The kettlebell swing is a fine choice as it targets a variety of movements and is not difficult to perform once you get the hang of it.
Kettlebell enthusiasts often work up to sets of 500 to 1000 continuous reps. Research shows that kettlebell workouts can burn up to 300 calories in just 20 minutes while also increasing aerobic capacity in as little as four weeks 1 2. Simply put improper kettlebell swing form just adds fuel to the already burning fire of postural imbalance.
Moderate to high repetitions of kettlebell swings will give your heart and lungs an incredible workout. Anyone whos ever tried the 200 rep reckless challenge workout will know that by the end youre gasping for air and your heart feels like its going to beat out of your chest.
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