BENEFIT OF KETTLEBELL

johnnysfitohana reports and opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider

 

OCT 18

Delayed Onset Muscle Soreness (DOMS)

To make muscles stronger, you need to exercise intensely enough to damage the muscles. You can tell that you are damaging muscles when you exercise vigorously enough to feel burning during exercise and soreness in those muscles eight to 24 hours later, which is called Delayed Onset Muscle Soreness or DOMS (Strength & Conditioning Journal, October 2013;35(5):16–21). 

Muscles are made of thousands of muscles fibers. Each fiber is made up of blocks called sarcomeres lined end-to-end with each block touching at the Z-lines. To make a muscle stronger, you have to exercise hard enough to damage it at the Z-lines. Then when the Z-lines heal, the muscle is stronger than it was before your intense workout. Biopsies of intensely-exercised muscles show bleeding and disruption of tissues at the Z-lines. You should then take easy workouts until the Z-line damage heals or you will put yourself at high risk for injury. To protect yourself from tearing muscles, you should wait until the DOMS is gone before you take your next intense workout.

Healing from Delayed Onset Muscle Soreness

When you damage tissue by exercising very intensely or through trauma , the healing process is directed by your immune system using the same biological mechanisms that your body uses to kill germs. When germs get into your body, your immune system sends cells and proteins into the infected area to kill the germs. When muscles and other tissues are damaged, your immune system sends the same kinds of inflammatory cells to the damaged tissue to promote healing (Journal of American Academy of Orthopedic Surgeons, Vol 7, No 5, 1999). The inflammatory cells called macrophages release a hormone called Insulin-like Growth Factor (IGF-1) into the damaged tissues, which helps muscles and other injured parts to heal (FASEB J. Jan, 2011; 25(1):358–369).

Applying ice to sore muscles can ease the pain but it delays healing by decreasing the healing immune response (Knee Surg Sports Traumatol Arthrosc, Feb 23, 2014; American J of Sports Medicine, June 2013). Anything that reduces inflammation delays healing: cortisone-type drugs, most pain-relieving medicines, such as non-steroidal anti-inflammatory drugs like ibuprofen (Pharmaceuticals, 2010;3(5)), immune suppressants that are often used to treat arthritis, cancer or psoriasis, and anything else that blocks the immune response to an injury.

What to Do When You Have DOMS

You can stop exercising when you have DOMS if you want, but you will become stronger if you take easy recovery workouts while your muscles are still sore. Athletes do not usually plan to take off workouts during recovery, even though resting when the muscles feel sore will allow muscles to heal faster than exercising at a low intensity. If you exercise at low intensity during recovery, your muscles will become more fibrous and resistant to injury when you stress them in the next intense bout of exercise. If you are a runner, run faster two or three times a week and much more slowly when you feel soreness on the days after running fast. If you are a weightlifter, lift heavy weights once or twice a week and much lighter ones on the following day or days when your muscles feel sore. If you are a basketball player, scrimmage hard for several hours on one day, then run plays and practice shooting on the next days when your muscles feel sore. If you play golf, practice your long drives on one day and practice putting on the following days when your muscles feel sore.

What Does Not Relieve DOMS

Stretching: Reviews of the scientific literature show that stretching neither prevents nor treats DOMS (Cochrane Database Syst Rev, July 6, 2011;(7):CD004577; Br J Sports Med, 2011;45:1249-1250). It did not prevent the muscle-damage-induced rise in blood creatine kinase, muscle pain, muscle strength or the PCr/P(I) ratio test for muscle damage (Scand J Med Sci Sports, Aug 1998;8(4):216–21). Stretching does not prevent sports injuries (Clinical Journal of Sports Medicine, March 2005) or lengthen muscles (Clinical Biomechanics, June 2014;29(6):636-642).

Massage: Some studies show that massage decreases pain, but nobody has shown convincingly that massage hastens muscle recovery or increases contraction strength (J Athl Train, 2005 Jul-Sep; 40(3): 174–180). Massage did not hasten short or long-term recovery and was less effective for recovery than light exercise (J Orthop Sports Phys Ther, Feb 1997;25(2):107–12).

Heat does not reduce DOMS (J Strength Cond Res, Feb 2004;18(1):155–61).

Icing offers pain relief but delays recovery from DOMS (J Strength Cond Res, May 2013;27(5):1354–61), weakens muscles and impairs training (Eur J Appl Physiol, Mar 2006;96(5):572–80). See Why Ice Delays Recovery

Nonsteroidals (NSAIDs, such as ibuprofen) can decrease muscle soreness but do not hasten muscle recovery (J Strength Cond Res, Feb 2003;17(1):53–9). In many studies, nonsteroidals did not even decrease muscle soreness (Brain Behav Immun, Nov 2006;20(6):578–84), or offered no benefit whatever (J Sports Sci, Mar 1999;17(3):197–203). See NSAIDs May Block Gains in Endurance and Strength.

OCT 8

Kettlebell Workouts To Build Strength and Muscle

Upgrade your performance with this old and highly effective exercise tool.

Kettlebell workouts are a great way to build strength, muscle, conditioning and mental toughness, but where did it all begin? The Kettlebell as we know it today originated in Russia approximately 350 years ago. The first appearance of the word in a Russian dictionary appeared in 1704. They were originally used as handled counterweights to weigh out dry goods on market scales.

People started throwing them around for entertainment and they were later put to use for weight lifting.

The forefather of the modern fitness gym, Dr. Vladislav Krayevsky, founded the St. Petersburg Amateur Weightlifting Society on August 10,1885, considered the birth of weightlifting in Russia. A proponent of what he called “heavy athletics”, in 1900 Krayevsky wrote “The Development of Physical Strength with Kettlebells and without Kettlebells”. He was one of the most influential pioneers of fitness of his day.

His students included the legendary strongman George Hackenscmidt, “The Russian Lion”, who credited him with teaching him everything he knew and Eugene Sandow, “The Father of Modern Day Body Building”.

THE BENEFITS OF KETTLEBELL WORKOUTS

  • Both cardio and strength training
  • Losing weight, toning up and increasing muscular definition
  • A highly efficient form of training (quick workouts are possible in a short space of time with excellent results)
  • Unparalleled core conditioning exercises
  • Training the entire body with a choice of hundreds of Kettlebell exercises
  • Scalable training suitable to people of all ages, abilities and gender

They are especially good at improving your grip, back, and shoulders, which is why Kettlebells are very popular in the Russian military. Russian Special Forces personnel pride themselves on their “wiry strength, lethal agility” and consistent staying power

There is no better way to burn fat than with sets of Kettlebell Swings, Snatches and Clean and Jerks. These ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work, the more calories you burn. High rep Snatches work more muscle groups and will build strength in the lower back, shoulders, and hip flexors.

KETTLEBELL WORKOUTS FOR ACTIVE RECOVERY

Recovery is crucial for athletes. However, programs in which you train to failure and take a week off afterwards to hang out are not effective for athletes. The key is to improve performance and conditioning. Doing a few light workouts per week will speed up recovery by getting some blood into the worked muscles.

KETTLEBELL WORKOUTS

Enough talk. Time to hit the Box and try these Kettlebell Workouts:

1. WOD 1

  • 4 Rounds for Time
  • 400m Run
  • 10 Pull Ups
  • 20 Fr Rack Walking Lunges
  • 15 Push Ups
  • 10 KB Snatch each side

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AUG 18

WHAT MUSCLES ARE ACTIVATED WITH KETTEBELL

 

AUG 7

Greater conditioning and fitness.

Some of the benefits of kettlebell training include:

Improved strength

Incredible work capacity (strength endurance)

Enhanced athleticism – flexibility, coordination, balance etc.

Weight loss

Injury prevention

Mental toughness

Lean & functional muscle mass

Strengthening of the entire posterior chain

Core strength

Sport and combat applications

JULY 18

The Benefits Of Kettlebell Workouts For Women 

A common misconception about kettlebell training is that women who lift heavy will bulk up and look more masculine as a result.The truth is that most women simply do not have enough testosterone in their bodies to build as much muscle as men.

More importantly, women who lift kettlebells see great improvements in strength and endurance, anaerobic capacity, and bone density levels – leading to an improvement in their overall health.

Researching the effect of weightlifting on men seems to be more straightforward than researching the effect of weightlifting on women, since women’s bodies are subject to more monthly fluctuations due to menstruation and pregnancy. Coupled with the fact that lifting weights has only become popular among women recently, there is a much larger base of male-specific research for researchers to compare results and analyze the differences.

With the number of women involved in lifting weights steadily rising in recent years, however, more studies are popping up discussing the effects of exercise protocols on women.One such study done on women and exercise was done by a group of researchers at the University of Saskatchewan in 2015. The researchers shared a curiosity about how women’s bodies react to different types of exercise. The research group studied the efficacy rates of different activities included in high-intensity interval training (HIIT) using kettlebell and free-weights. They found that women who participated in HIIT training – one minute of all-out work followed by three minutes of rest – using kettlebells and free-weights for sixty minutes, three times a week, saw significant increases in their squat, overhead press, and deadlift strength, as well as their squat endurance. Additionally, anaerobic capacities of all participants increased across both HIIT and kettlebell training programs.

Anaerobic power is what we use for our high energy and fast movements. While this is useful for speed, power, and building new muscle tissue, healthy anaerobic pathways are also essential for muscle recovery. The takeaway message of the research is that increasing anaerobic power capacity through lifting kettlebells is a good thing for your muscular health. Even if power and speed aren’t your goals, you’ll feel better during your workouts and recover much faster post-workout.

Besides increasing your anaerobic capacity, load-bearing exercise such as kettlebell lifting is especially important for women to avoid suffering the effects of osteoporosis. As women age and go through menopause, levels of estrogen decline, which results in loss of bone density, called osteoporosis. Osteoporosis leads to increased risk of fractures as you age, and fractures in the elderly have a thirty percent one-year mortality rate. You can combat these effects by increasing the number of high-impact exercises – such as those you can do with kettlebells – you do during childbearing years, which will increase bone density and fight the effects of osteoporosis. If you are already experiencing osteoporosis, it’s not too late to incorporate load-bearing exercises with kettlebells to slow the progression.

All women can benefit from incorporating kettlebell training into their fitness regimen. Fitness professionals are finding new and exciting ways to combine kettlebell exercises with traditional strength and cardiovascular exercise to maximize results.

Instead of spending hours in the gym doing the same boring split-body routine, you can learn new movements that challenge your entire body and mind – which makes working out more fun!

There’s a reason why kettlebells have been around for hundreds of years and are rising in popularity every year: they are one of the most effective tools for fitness. While there is definitely a learning curve to getting started with kettlebells, your body will quickly gain the strength and endurance to make the challenge worth it. 

 

JULY 17

What kettlebell training can do for your body

The benefits of kettlebell training are endless and are proving to far outshine the conventional dumbbells and fancy machines found inside gyms and health clubs. This all-around too can actually replace almost every piece of equipment you have. The dynamic nature of the kettlebell will give you an all-in-one workout of a lifetime, combining both strength and cardio aspects.

The kettlebell’s unique shape (the handle, the bulk of the weight massed into a dense ball) is obviously different than that of a dumbbell. This shape allows the body to perform a multitude of ballistic and grind exercises in a natural, fluid motion. Although most kettlebell exercises can be performed with a dumbbell, performing a snatch or a swing is much more cumbersome with a dumbbell. The dumbbell doesn’t become an extension of your arm like the kettlebell since it doesn’t have a handle. The kettlebell handle lets the hand hold it loosely so that the bell can float and swing outward due to the hip thrust, providing more momentum for both the upward and downward swings. With dumbbell swings, the arms are forced to be used more since the bulk of the weight is on the sides and not massed into a ball. In addition to providing incredible grip, the kettlebell handle allows for the bell to be easily passed back and forth between hands, which can keep an exercise set going for longer periods, The offset weight of the ball forces more muscles to stabilize and allows for the body to take each exercise through a longer range of motion. The increased range of motion will improve flexibility as well as improve the strength of deeper stabilizing muscles.

The benefits of a kettlebell workout:

‘ Increased endurance

‘ Rapid fat loss

‘ Muscular strength without the added bulk

‘ Increased core stabi

‘ Full-body workout

‘ Stronger back

‘ Rehabilitated shoulders

‘ Flexibility

‘ Mental toughness

‘ Decreased musculoskeletal pain

‘ Twice the results in half the time you would spend at the gym

A study done by the American council 0n fitness showed the effectiveness of kettlebell training for burning calories. According to the study, doing kettlebell snatches for intervals of 15 seconds of work and 15 seconds of rest was equivalent to the calorie burn of running at a six-minute-mile pace. Since most people are unable to run that fast, this is extraordinary. The actual study had the subjects perform about 6 snatches every 15 seconds of work for 20 minutes’the calorie burn averaged out to 20.2 calories per minute! This didn’t even calculate the after-burn effect on the metabolism that the body experiences after intense interval training such as this one. This quick, full-body movement proves to give the body one of the most efficient calorie-burning workouts found other than cross-country skiing.

A recent study performed in Scandinavia investigated the effects of using kettlebells to improve musculoskeletal and cardiovascular health. The study found that kettlebell training reduces pain in the neck, shoulders, and lower back. The study also showed that kettlebell training improves strength of the lower back among adults with a high prevalence of reported musculoskeletal pain.

Some of the reasons why I personally like using kettlebells:

‘ It decreases workout time by half.

‘ It saves money. No gym membership is required and you can get your entire workout done with just one bell.

‘ It’s a full-body and very balanced workout.

‘ It’s never boring and super fun.

‘ It makes your rear very strong and firm.

‘ It’s easily transportable and can be used almost everywhere.

‘ It can be shared in a group setting, making it a social activity.

‘ It can target every single muscle group in your entire body.

‘ Did I say it’s quick and gets to the point?

july 1

The Benefits Of Kettlebell Workouts For Women 

A common misconception about kettlebell training is that women who lift heavy will bulk up and look more masculine as a result.The truth is that most women simply do not have enough testosterone in their bodies to build as much muscle as men.

More importantly, women who lift kettlebells see great improvements in strength and endurance, anaerobic capacity, and bone density levels – leading to an improvement in their overall health.

Researching the effect of weightlifting on men seems to be more straightforward than researching the effect of weightlifting on women, since women’s bodies are subject to more monthly fluctuations due to menstruation and pregnancy. Coupled with the fact that lifting weights has only become popular among women recently, there is a much larger base of male-specific research for researchers to compare results and analyze the differences.

With the number of women involved in lifting weights steadily rising in recent years, however, more studies are popping up discussing the effects of exercise protocols on women.One such study done on women and exercise was done by a group of researchers at the University of Saskatchewan in 2015. The researchers shared a curiosity about how women’s bodies react to different types of exercise. The research group studied the efficacy rates of different activities included in high-intensity interval training (HIIT) using kettlebell and free-weights. They found that women who participated in HIIT training – one minute of all-out work followed by three minutes of rest – using kettlebells and free-weights for sixty minutes, three times a week, saw significant increases in their squat, overhead press, and deadlift strength, as well as their squat endurance. Additionally, anaerobic capacities of all participants increased across both HIIT and kettlebell training programs.

Anaerobic power is what we use for our high energy and fast movements. While this is useful for speed, power, and building new muscle tissue, healthy anaerobic pathways are also essential for muscle recovery. The takeaway message of the research is that increasing anaerobic power capacity through lifting kettlebells is a good thing for your muscular health. Even if power and speed aren’t your goals, you’ll feel better during your workouts and recover much faster post-workout.

Besides increasing your anaerobic capacity, load-bearing exercise such as kettlebell lifting is especially important for women to avoid suffering the effects of osteoporosis. As women age and go through menopause, levels of estrogen decline, which results in loss of bone density, called osteoporosis. Osteoporosis leads to increased risk of fractures as you age, and fractures in the elderly have a thirty percent one-year mortality rate. You can combat these effects by increasing the number of high-impact exercises – such as those you can do with kettlebells – you do during childbearing years, which will increase bone density and fight the effects of osteoporosis. If you are already experiencing osteoporosis, it’s not too late to incorporate load-bearing exercises with kettlebells to slow the progression.

All women can benefit from incorporating kettlebell training into their fitness regimen. Fitness professionals are finding new and exciting ways to combine kettlebell exercises with traditional strength and cardiovascular exercise to maximize results.

Instead of spending hours in the gym doing the same boring split-body routine, you can learn new movements that challenge your entire body and mind – which makes working out more fun!

There’s a reason why kettlebells have been around for hundreds of years and are rising in popularity every year: they are one of the most effective tools for fitness. While there is definitely a learning curve to getting started with kettlebells, your body will quickly gain the strength and endurance to make the challenge worth it. 

 

APRIL 1

Top 10 Benefits of Kettlebell Training – and 41 Extra Reasons That Can Help You
Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. All can benefit. Read on for the top 10 benefits of Kettlebell training.

The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness… a great way to get a whole body workout in a relatively short period of time.
The American Council on Exercise (ACE)
1. Serious cardio without the boredom of the hamster wheel (treadmill)
2. Functional strength without the monotony of isolated reps
3. Flexibility without long poses
4. Fun and varied, never boring
5. One compact, portable device
6. It’s safe — for any age, shape or size
7. Combines “cardio” and “strength” training
As one of the best kettlebell coaches once said, “life doesn’t respect the difference.” Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that “cardio” training you did in “step class” or on the recumbent bike really help that much?
8. The solution for busy people
Busy people want the biggest bang for the buck. Kettlebells can be the solution to trying to squeeze cardio, strength AND flexibility training in an already overbooked schedule. Because of the intensive nature, the workout duration must be kept short. Best of all, they are so small and portable, training can take place in your bedroom.
9. Greater fat loss
Fat gets the ol’ one-two-three punch. First, there is the extremely high metabolic cost of throwing the weight around. Second, it’s a strength training workout creating dense muscle mass, which burns calories from fat stores all day long while increasing your resting metabolism. Finally, combine that with the fat burning effects of human growth hormone that is stimulated by these kinds of whole-body, complex movements. There is no better way to burn fat. This is why sprinters have ripped muscles and marathon runners have a skinny look.
10. Very different from dumbbells and barbells
Anyone who has picked up a kettlebell has felt the difference. The off centered weight of a KB recruits more stabilizer muscles and works the targeted muscles through a wider range of motion. It’s because of the off-center design of the KB. Isolation exercises such as those done with dumbbells and barbells do not hit those stabilizing muscles to the same degree.
It’s challenging,” said Pavel Tsatsouline, a kettlebell trainer and former instructor for the Russian special forces who helped introduce kettlebells to the United States. “It challenges the heart, the muscles, everything. You get a workout quickly. But you have to work. You can’t sit and watch CNN and do kettlebells. It feels very liberating. I think people are tired of sitting around like gerbils on machines.
11. Strengthens every muscle from head-to-toe
Kettlebell training consists of whole-body movement exercises. It’s well-known that compound, whole body movements typical of kettlebell exercises are superior to machines that isolate muscles for improving muscle tone, body composition, and strength. Further, kettlebells strengthen the tendons and ligaments, making the joints tougher and less-susceptible to injury.
12. It’s not bodybuilding
Don’t confuse kettlebells with conventional weight training or bodybuilding. Kettlebell training focuses on (a) movements, not muscles, (b) whole-body, functional training, (c) strength as a function of mobility, and (d) cardio and strength combined.
13. It’s enjoyable
Let’s face it, most exercise is boring. Kettlebell training is quick and enjoyable, which is one of the reasons you’ll stick with it. And, you’re only doing it twice a week—so you don’t have a chance to get bored.
14. Saves money
Gym memberships and personal trainers or quality in-home equipment are usually very expensive. But with a single kettlebell, you can have everything you need to create a healthy, fit and toned body for the rest of your life. They are nearly indestructible and relatively inexpensive.
15. It’s fun!
KB exercises and movements are simple, fun, unique and you can combine it with other exercise modalities. You can make it as fun as you want it to be. No more reason to be in a sweaty gym. Bring your kettlebell to a park and have the workout of your life. Save on gym membership fees and do your training where you love it the most.
16. Build a lean, muscular physique
Men see that coveted wedge shape emerge as the training creates broad shoulders, defines abdominals, builds up their arms and pares down their waists. It’s a lean look, more like Bruce Lee than Arnold.
17. Women won’t bulk up!
Women get the svelte, lean, firm shape that enhances the best of the female body. Think Sarah Connor in The Terminator, or Madonna — but in a fraction of the time those women spent chiseling out their bodies!
18. Easy to learn
Movements are simple and you can start using them right away. No matter how old or out-of-shape you are, everyone can do it and should be doing it.
19. Extremely versatile
KB’s can help you lose weight, build muscle, enhance sport performance or maintain fitness level, as well as improve quality of life as you age. All with one simple tool.
20. Serious cardio
KB training will make you re-think what your max heart rate is! KBl training is perfect for the advantages popular with HIIT (high intensity interval training) as opposed to long-slow cardio. It is the most effective overall fitness regimen available.
There’s a competitive reason behind the appearance of kettlebells at the back doors and tent flaps of military personnel. When Russian and US special Forces started competing against each other after the Soviet Union broke up, the Americans made a disturbing discovery.
Today, half the Secret Service is snatching kettelbells and a set sometimes travels with the president’s detail on Air Force One.
21. Greater cardio benefits
Repetitive KB ballistic drills challenge more muscles — practically the entire body — for a total-body cardiovascular adaptation.
22. Cardio without killing your joints
The ballistic, but non impact nature of KB work is the key. Instead, KB exercises actually strengthen your joints.
23. Simplify your life
You don’t have to think about which exercise requires what size weight. You don’t have to figure out which days you do cardio and which days you do strength training because KBs combine cardio and strength training. You don’t need to worry about upper body and then lower body exercises. It’s all in one. What could be easier? One kettlebell, two times a week, several drills. You have enough to think about with work, children and running a household; let your workout be uncomplicated.
24. In the privacy of your home
You exercise when you want, when you have time. You workout, shower and change in the privacy of your own home. Plus, your entire home gym can be put away in a closet
25. Develop functional strength
Even if you are not an athlete, KB training uses fundamental movement patterns making everyday activities easier and injury less likely. You will stand taller, carry packages easier, climb stairs with less effort and have more energy. Kettlebell training offers the most functional training possible, because the parts of the body must work as a unit.
26. Builds mobility
Stretching practitioners often develop high levels of muscular flexibility, but without developing joint stability or muscular strength. That is a prescription for injury! KB training provides all three: mobility, stability, and strength. A big part of this is the design of a KB with it’s off-centered weight.
27. Never boring
They say if you get bored with KBs, you have no imagination. You can endlessly combine the basic drills to have a different workout each time. It’s amazing how many exercises you can come up with from a simple piece of iron just by changing your grip.
28. Develop core strength
Kettlebells require you to engage the core in almost every lift. KB’s have a reputation for strengthening backs and abs like nothing else before.
29. More cost effective than machines
Don’t worry, guys. You wont’ outgrow them. All you need is one kettlebell. As the weight gets too light you could get a heavier bell, but even better, you can change the way you work with the one you have. Just holding the KB differently makes it harder! You’ll learn to continually increase the challenge to your muscles by manipulating the leverage, weight distribution, timing, etc.
30. Unify your body
The solution to thinking of your body as a collection of “muscle groups” to be “isolated”. Every lift with the kettlebell engages the entire body. The kettlebell movement is never a single joint movement. Every swing, lift, or press engages many joints and muscle groups forcing the body to always work as a unified whole.
31. More coordination
Since the brain knows movements and not “muscles” you become more coordinated with KB use. KB exercises train your body to work as a unit. This is also why athletes look different than bodybuilders.
32. Increase mental focus
You can’t just pick it up and mindlessly muscle it up and throw it around. It’s the thinking persons workout. At each moment the lifter must be focused on the movement. The result is improved coordination and mental focus.
33. Train anywhere
You can train in your bedroom. Or take it to the park. In your backyard or while traveling. You don’t need a lot of space. When you are done stick the kettlebell under your bed or in your closet.
34. It really works!
Everyone from top athletes to soccer moms is joining the kettlebell revolution for one reason: KB training works. If you’re like many others, you have a basement full of machines, equipment and DVDs collecting dust. All things you tried and that didn’t get results, either because they didn’t work or because they didn’t work fast enough to keep you interested. KBs are different. The results keep you going.
35. Simplify your exercise
Just four basic exercises (the swing, clean, press and snatch and their variations in endless combinations) can be used two or three times per week to keep you lean, strong and functional for the rest of your life.
36. Gentle rehabilitation
Those who are older and wiser benefit by healing their pain, gaining strength and energy and functionality of their body that they once lost. Exceptional core strengthening effects and easily modified drills tone and strengthen as mobility is restored. KB training is so simple and flexible that it merges well with physical therapy routines.
37. Cures low back pain
I cured my low back pain with KB’s. Many others have too. The glutes and all the hip muscles are strongly emphasized my KB training. Not only do they get much stronger, they wake up and start participating in your movement. Mechanically, if you’re not firing your glutes when you lift or extend your hip, you are compensating by overusing your lower back muscles. The low back muscles were NOT intended to do the job of your glutes, one of the largest muscles in your body. In other words, your body learns a more correct, much more powerful movement pattern that helps everything you do — and your low back stops complaining (pain).
38. Fix up ‘trashed’ shoulders
Kettlebells are famous for curing bad shoulders, rehabilitating the three things a shoulder needs: mobility, stability, and strength. Just like they cured my bad back, athletes and martial artists with years of punishment to their shoulders are finding a renewed life with KB training. Their shoulders come back better than new.
39. Better posture— the real thing
KB’s strengthen the entire posterior chain that is key not only to athletic performance, but for simply standing up straight and effortlessly.
40. Heal aches and pains
Talk to kettlebellers and you’ll hear stories of shoulder and knee joints getting better, chronic lower back pain disappearing, stiffness relieved, and mobility increased. KB exercises reveal misalignments, compensations and weaknesses in the body and proceed to fix them. As the body returns to the aligned state, musculoskeletal pain is relieved.
41. Strengthens joints
Repetitive ballistic loading of the KB swing and other quick lifts appears to be highly beneficial to your joints. In Supertraining, Dr. Mel Siff states, “Joints subjected to heavy impact are relatively free of osteoarthritis in old age and those subjected to much lower loading experience a greater incidence of osteoarthritis . . .” Strong muscles with weak joints is like having a Ferrari engine in a Volkswagen – it’s just no good!
Stuck in a rut?
“Bust out of it in a big way with a kettlebell workout. This old-school piece of equipment is a throwback to the dawn of strength training; many of you may not be familiar with it. After a brief introduction to its physique -building values, we feel confident you’ll soon give kettlebell-style training a try.”
– Joe Weider, Editor of Muscle & Fitness Magazine
42. Develop dynamic resilience
The acceleration/deceleration of moving the KB strengthens the connective tissues (tendons, ligaments, cartilage) and increases mobility, strength and flexibility reducing the possibility of injury. You want tendon and ligament strength along with your muscular strength. The dynamic movements of KB training build more resiliency with less impact than even less dynamic activities like jogging.
43. Better bracing for spinal stability
The RKC system teaches proper bracing of the abdominal cavity. Instead of sucking in your stomach, like some tell you to do to protect your back, you will learn to ‘brace’ your mid-section as if someone was about to punch you in the stomach. This internal pressure created by your breath and abdominal wall supports your back, makes you stronger. Again, your body learns a better movement pattern. In other words, you will naturally move and do things around the house in a way that protects your back and mid-section. This bracing is also why the KB swing is also a good ab or ‘core’ workout.
44. Low tech, back-to-basics
When we went into space, the astronauts realized that they couldn’t write with a pen in no-gravity outer space. NASA spent a million dollars to develop a pen that would write upside down, without gravity. What did the Russians do? They used a pencil.
Likewise, the Russians noticed that those farmers who frequently handled those old agriculture weights were tough as nails. Those kettlebells sure weren’t fancy or high-tech — they just worked. That’s why the old Soviet military and athletics emphasized kettlebells. Scientists didn’t develop them, rather, they are still trying to figure out WHY they work so well.
45. Learn to absorb force more efficiently
For combat athletes and anyone else that likes it tough, the ballistic shock of KBs teaches you how to absorb shock efficiently which is critical for sports such as: wrestling, MMA, football, and Hockey. It is equally important for all of us. Impact happens when we least expect it. Be prepared for life’s little surprises.
46. Develop incredible power
Perform the Olympic explosive lifts like the clean, jerk or snatch if you know how. But you can get almost the same benefits using KBs — with greater safety and simplicity.
47. Builds strength/endurance
Often times it is not how strong you are when you are fresh but how strong you remain once you become winded and have expended a lot of energy that determines the outcome. In a martial arts or fighting context, “enduring strength” is a very important skill. Maximal strength is very important as well, but the well rounded fighter must be prepared to deliver multiple strikes in combinations. This requires tremendous strength/endurance. Kettlebell high repetition snatches, for example, develops a strong work capacity and anaerobic threshold.
48. Develops strength at the extremes of your range of motion
Exercising this way creates the ability to better stabilize your joints, improves flexibility and enhances mobility. Because KB lifts require full-body integration, it is a much better tool for the martial artist than doing high repetition isolation movements with a barbell or dumbbell.
49. Correct imbalances
Kettlebell training will quickly reveal the weaknesses and weak spots of your body. There is no escape! Since most kettlebell exercises are performed with a single limb, you cannot help but get both sides of your body equally functional. This is especially true because of the structure of the kettlebell, an off-center weight.
50. Improve your recovery
Recovery is a critical facet of athletic training, but training to failure once a week is inefficient and results in debilitating soreness. KB drills facilitate active recovery and provide exceptional conditioning.
51. No more cardio
Remember, you will NEVER have to do another day of CARDIO in your life!
Training with dumbbells, barbells, medicine balls (and anything else you can come up with) offer great benefits as well. However, kettlebells are different. They look different. They feel different. The benefits of kettlebell training are a bit different as well.
The many benefits of kettlebell training waiting for anyone ready to use them. For anyone willing to try something different (not new, just different) the implications for developing phenomenal fitness are undeniable. The old-time strongmen knew this. The Soviets swore by them. Their benefits have been proven in research and experience of elite athletes.
Just get started. Results will soon follow and then there will be no turning back. You will be hooked.

The kettlebell is an absolutely fantastic piece of equipment to have in your home. There is so much that you can do with a kettlebell that it would blow your mind if you read it all at once. However, today we aren’t here to talk about kettlebells and their general benefits. We are actually here to talk about the benefits of kettlebell swings, the swing being one very specific exercise that you can do with the kettlebell. Let’s get right to it and talk about what all of the kettlebell swing benefits are!
What Is A Kettlebell?

A kettlebell is probably the simplest workout tool that you could have, yet also one of the most versatile and useful ones too. It is pretty much a large cast iron ball with a single handle on the top. Kettlebells can come in various weights. This may sound like a very simple piece of equipment, which it is, but it does in fact have many uses, with one of the best uses being the kettlebell swing.
What Is A Kettlebell Swing?
A kettlebell swing is a specific exercise that you can do with the kettlebell. You start out with your legs and feet spread slightly more than shoulder width apart. Hold the kettlebell’s handle with the kettlebell in between your legs, which means that you have to be crouched over slightly as well as bent at the knees.
Then, start to lift the kettlebell upwards and outwards, using your legs, core, and arms to generate the force necessary to get the kettlebell up. The ending position will have your arms outstretched in front of you and slightly above your head, holding the kettlebell, with your legs straight. Then, once you have done this, simply lower it back down, going through the same process which you went through to lift it up in the first place.
The Kettlebell Swing

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Benefit #1: Get A Total Body Workout – Muscle Strengthening
One of the biggest benefits that come along with doing kettlebell swings is that they provide you with a full body workout which trains almost every single muscle in your body from top to bottom. The kettlebell swing is a very efficient exercise that you can do with the kettlebell.
Just to make things clear, the first stage of the swing, where you start to swing it upwards, requires your legs, glutes, hips, and lower back to generate the force required to lift the kettlebell. Then, once the swing is in progress and you are in the process of lifting it up, your abdomen and abs contract to keep the force going, thus training your core. Then as you are reaching the upright position of the swing, your arms, shoulders, wings, lats, and chest engage in order to get it to the position where it is over your head.
Then on the way down all of that happens in reverse. As you can see, a kettlebell swing is amazing for training every single muscle in your body. Of course, the end result of all of this is that you will end up with stronger muscles after just a short period of time.
Obviously, we all want stronger muscles because they help to increase physical performance in sports, they make everyday life easier, and they look great too. The kettlebell swing is a great way to get your body ready for beach season no doubt.
Benefit #2: Kettlebell Swings Are Very Versatile

Yet another thing that makes the kettlebell swing such an awesome exercise is because it is extremely versatile, or in other words, anybody can do the kettlebell swing. This exercise, and the kettlebell in general, is not just meant for men.
Anybody, man and woman, young and old, can do the kettlebell swing. This is because a kettlebell comes in many different weights. Smaller women, older people, and younger kids can start out with a kettlebell that only weighs 2.5, 5, 7,5, or 10 pounds, whereas middle aged men, or strong people in general, can use a 15, 20, 25, 30, or 35-pound kettlebell with ease.
These things can range in weight from 1.5 all the way to 100 pounds and more, which means that literally everybody can find a good kettlebell that is adequate to do the kettlebell swing with. Moreover, you don’t have to be at the gym to do kettlebell swings either.
As long as you have enough space you can do the kettlebell swing at home, in the backyard, at the gym, at the park, or even in your workplace office too. There is also the fact that buying a kettlebell is much cheaper than buying various other pieces of exercise equipment.
Benefit #3: You Can Target Certain Muscles – Different Arms
Another thing that we really like about the kettlebell is that it allows you to target various muscles in your body quite accurately. For instance, if you want a nice even muscle workout like we described in benefit number one, simply use both hands for the kettlebell swing in order to target both sides of your body evenly.
However, if you need to work out one side of your body more than the other for whatever reason, you can always do one handed kettlebell swings, in which case they will target the side of your body which you are using to do the swings with, especially that specific arm.
You can even increase the challenge by doing alternate kettlebell swings, where you do one with one arm then the next with the opposite arm, and where you literally throw the kettlebell from one hand to the other every time you switch sides. It is really convenient to have an exercise like the kettlebell swing which lets you choose which parts or side of your body to target the most.
Karen Smith Master SFG – One Arm KB Swing tutorial

<a href=”https://youtu.be/lHn5GQGJLfc”><img src=”https://i.ytimg.com/vi/lHn5GQGJLfc/0.jpg&#8221; alt=”” width=”640″ height=”340″ /><br />Watch this video on YouTube</a>

Benefit #4: The Swing Incorporates More Than One Type Of Exercise
The next big benefit that is definitely worth mentioning about kettlebell swings is that they allow you to train multiple fitness aspects at the same time. A heavy kettlebell takes a whole lot of power to swing up and down time and time again, therefore it is a type of weight or strength training no doubt.
However, the kettlebell swing also involves constant intense motion, because with a real kettlebell swing you never stop moving. This is a cardiovascular aspect, and doing a swing over and over again will go a long way in training your cardiovascular system too.
If you want a good exercise that will allow you to train your strength and cardio, then the kettlebell swing is the way to go. It’s a great exercise to use on cross training days where you want to either take a break from pure strength training or pure cardio training. The kettlebell swing is the best of both worlds!
Benefit #5: Cardiovascular Training
Like we just mentioned, the kettlebell swing is a form of cardiovascular training, which means that it works out the heart just as well as it works out the muscles. If you don’t believe us, just do 20 kettlebell swings with each arm, and then do 20 with both arms, and tell us that your heart is not pumping so hard that you think it is going to explode.
This is an exercise that will get your heart pumping well above your average resting heart rate, something which is definitely a good thing. Cardiovascular training is extremely important for your health and overall wellbeing.
A healthy heart leads to the reduced risk of suffering from a heart attack or stroke, it lowers you resting heart rate, it lowers blood pressure, it helps reduce cholesterol, and it makes your heart not to have to work as hard to do its job, thus prolonging how long it can keep ticking for. Having a stronger, healthier, and more efficient heart also does not hurt in terms of physical performance either.
Benefit #6: Healthier Lungs
The next benefit of doing kettlebell swings on a regular basis is that they can help make your lungs stronger, healthier, and more efficient at their job. Just like kettlebell swings work out all of your muscles and your heart, so do they work out your lungs.
This is a very energy intensive form of exercise, one that requires a lot of oxygen to continue, one that taxes your lungs quite heavily. The faster and harder you do the kettlebell swings, the more your lungs need to work in order to supply your body with the oxygen necessary to keep going, or in other words, it trains your lungs to be more efficient. This kind of exercise causes your lungs to be able to absorb and process more oxygen as time goes on, also it makes it easier for your lungs to send oxygen to your muscles.
The overall result is that your muscles will have more oxygen to function with, thus increasing how long and hard they can work for. There is also the fact that you will feel less winded, or not at all, when you walk up stairs or go for a run, not to mention that healthy and efficient lungs are also less prone to breathing related conditions too.
5 Minute Fat Burning Workout #79 – Kettlebell Swing

<a href=”https://youtu.be/Q4BTypZPq3o”><img src=”https://i.ytimg.com/vi/Q4BTypZPq3o/0.jpg&#8221; alt=”” width=”640″ height=”340″ /><br />Watch this video on YouTube</a>

Benefit #7: Diabetes Control
Another benefit that comes along with doing kettlebell swings is that they can go a long way in helping you control your diabetes. Diabetes has to do with the inability of your body to process sugar, specifically glucose, which then stays in your body and harms your liver, kidneys, and other organs. In the long run, this can be deadly.
However, the kettlebell swing can help control this by using up unused glucose. Your muscles will burn through that glucose when doing kettlebell swings, thus reducing the need for your diabetic body to process it, something which it really cannot do on its own.
Benefit #8: Increased Endurance
Several of the benefits that we have mentioned earlier all contribute to this benefit of endurance. Kettlebell swings help you build your physical endurance, and that is because of other benefits that come with them, benefits such as increased muscle strength, cardiovascular training, and increased lung efficiency.
To start out with the obvious, stronger muscles can do more. The stronger your muscles get from doing kettlebell swings, the more physical output you will be able to muster. You will be able to lift more, throw harder, jump higher, and run faster, all thanks to those kettlebell swinging muscles.
Moreover, your muscles need oxygen to function, and that is where your strong heart and efficient lungs come into play. Efficient lungs trained by doing kettlebell swings can absorbs, process, and send more oxygen throughout your body. Your muscles need that oxygen to prevent them from getting fatigued and it also helps stop the buildup of lactic acid, that stuff that makes your muscles burn.
Finally, the strong heart that kettlebell swings give you is necessary for pumping that oxygenated blood to your muscles. As you can see, all 3 of these things, stronger muscles, a stronger heart, and stronger lungs, are all benefits that you get from doing kettlebell swings, and they all result in your increased ability to perform intense physical exercise for a prolonged period of time.
Benefit #9: Increasing Your Ability To Balance
Yet another benefit of doing kettlebell swings is that they can help you increase your ability to balance. When doing the kettlebell swing you move it from between your legs while you are bent over, to having it above and in front of your head with your arms extended upwards and outwards.
This quick and constant shifting of positions means that your body has to compensate for those positional changes, automatically move itself to accommodate the shift in position, and therefore your balance gets trained in the process. Your proprioceptors are the receptors in your muscles which account of positional changes, and they are the things which automatically force your body to adjust in order to stay upright.
Just like training your muscles or your memory, the more you do things that force you to balance, the better your balance will get over time. Of course, having good balance is very important for many different aspects in life. On a side note, kettlebell swings also help improve your posture by strengthening your core and back muscles. A stronger core leads to better posture, and ultimately that helps you balance much better too.
Kettlebell Swing Matrix Workout Routine

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Benefit #10: Weight Loss Goals
Another benefit of doing kettlebell swings is that they can help you lose a whole lot of weight. Simply put, your body needs energy to function, and that energy comes from the calories you eat, or if there is a lack of calories in your body, from your fat reserves. Well, the kettlebell swing can burn up to 20 calories per minute, which is 600 calories in 30 minutes, or 1,200 calories in an hour.
You may not want to do purely swings for 60 minutes straight, but if you do, you will get massive calories burning benefits. And if you don’t have enough calories in your system, your body will burn body fat to get the energy it needs, thus getting rid of those unsightly pounds on your body.
The kettlebell swing also helps rev up your metabolic rate and your EPOC, the result being that your body burns way more calories long after you are done exercising than it normally would. Ultimately, the kettlebell is a fantastic tool for weight loss. On a side note, muscle burns fat, so the more muscle you accumulate from doing kettlebell swings, the more fat you will burn, yet another great benefit.
Benefit #11: Reduction In Back Pain
It is actually shown that the swinging movement of kettlebell swings combined with the weight of the kettlebell itself can actually help reduce back pain caused by tight muscles and posterior strain on your spinal disks. In short, this exercise can help stretch out your back, relax it, and bring it back to prime health.
Conclusion
As you can see, the kettlebell swing is a fantastic exercise that comes with many different benefits. Literally, your whole body from top to bottom will benefit from this exercise. The benefits of kettlebell swings will leave you a happier and healthier person no doubt!