Kettlebell swings how many reps

A kettlebell is a weight that's shaped like a cannonball with a handle attached to it. Originally from Russia, it's now a popular tool which is used all over the world to become stronger, fitter and leaner. What makes kettlebells so special? Well, the biggest difference between a kettlebell and a standard weight is that a kettlebell's weight is off center, and this makes your core and grip work a lot harder. And for fat-burning purposes, even a minute kettlebell workout can be sufficient.

More : 7 Reasons to Give Kettlebells a Try. It gets even better if you train at home. Little space is needed when training and kettlebells can be easily stored under your bed or in a corner. Plus, you don't have to spend time changing the weights as the kettlebell is a set weight. All you have to do is select the kettlebell of your choice and get started. Once you have mastered these moves, you can move on to more advanced exercises like lunges, hand to hand swings, Turkish get ups, etc.

Beginners are prone to accidentally hitting themselves with the kettlebell when performing swings or cleans. Let me know below…. Your email address will not be published. Friend's Email Address.

Your Name. Your Email Address. Send Email. What are your goals? Perhaps your goals are: Adding muscle or tone Losing excessive fat from your body Improving your overall strength Developing better cardio and endurance Understanding exactly what you are looking to achieve from your kettlebell training will go a long way into knowing what kettlebell exercises and how many reps you should be performing.

Different types of rep ranges In its most simplest form you can divide the amount of reps you perform into 3 basics rep ranges. Using these different rep ranges A well designed program may take you through all 3 of the above rep ranges over a course of months.

Generally the heavier the kettlebell weight you lift the more experience you should have. See what kettlebell weights I use for the different exercises Varying rest periods Just as kettlebell weights and repetitions have a direct relationship so do your rest periods. As a general guide taking 1 days rest after every workout is a good place to start.

Conclusion When trying to understand how many reps for your kettlebell exercises it is best to begin by thinking about your goals. Comments Like!! Great article post. When taught correctly kettlebell swings are very safe. If you experience pain bending forwards or backwards then kettlebell swings are not the exercise for you. Yes and in particular the Goblet Squat is super effective at working most muscles in the body as well as being very cardiovascular.

Kettlebell swings get a lot done in very little time but progression is always important. Increasing the weight, reps and sets will ensure you continue to get results. Ultimately, adding other movement patterns will be important too. When performed correctly and using your lower back isometrically as a stabiliser kettlebell swings will help protect you against future back pain.

Yes kettlebell workouts, when programmed correctly, provide a full body mix that will increase your metabolism and generate fat burning hours after your workout has finished unlike conventional cardio methods. Why risk it? In my opinion ballistic and dynamic exercises like kettlebell swings should be avoided during pregnancy. If you want the ripped look then focusing in on your diet should be you main priority.

After you have your diet sorted then yes full body workouts using kettlebells will certainly help. Any type of intense exercise takes energy and nutrients from the body before being replaced later by your diet.

If you are sick then you need as many nutrients as possible to fight your illness. Light exercise will help pump nutrients around the body but keep the intensity low. If you are into bodybuilding then barbells and dumbbells are a better option. Yes but it depends on your goals. For full body training and conditioning kettlebells are excellent. If you want to build individual muscles then dumbbells are a better choice.

Related : Kettlebell VS Dumbbell. Which is best? Yes if you are young, fit and recover well. As we age recovery from exercise takes longer so if you do want to use kettlebell swings everyday you will need to keep the intensity and reps low. Kettlebell swings and deadlifts use the same movement pattern but swings are more dynamic and explosive. Standard deadlifts start from a dead position whereas swings are fluid. For pure strength deadlifts are better for explosive practical power I would use swings.

Related : 11 Kettlebell Deadlift Workouts. Swing and squats use different movement patterns so one can never replace the other. However, if your goals are fat loss then yes swings can be used rather than squats. Related : Can Kettlebell Swings replace Squats. Kettlebell training, when used correctly, can induce a very high level of cardio while developing strength too.

So kettlebells can replace you standard cardio and save you a lot of time. Yes, just like all types of exercise if the movements are not taught correctly, you try to lift too much weight or you do not rest enough then yes you can get injured. Kettlebell swings are performed forwards and backwards in the sagittal plane. Golf requires rotation through the hips and back so there is no direct movement correlation. However, kettlebell swings could help as a pre-habilitation exercise to strengthen and protect the lower back.

Kettlebells use full body exercises so you should not compare the weights to dumbbells etc. Men should start with a 12kg or 16kg 35lbs and women an 8kg or 12kg 25lbs. Most kettlebell exercises are full body movements. Rather than think in terms of muscles you should shift your mindset and start thinking in terms of movement patterns.

To see more posts about basics kettlebell workouts , go here. Did I not answer your question? So a regular schedule may include a 10 — 15 minute workout times per week. Depends on your intensity, goals and your physical condition. A focused 10 minute workout is way better than a half-hearted 30 minute routine. Basically I would workout on days off and rest days I work.

Any advice would be greatly appreciated. Sure Daniel, you could do a push workout on one day and pulling on another, or Upper one day and Lower workout the other. Thank you so much for your work Greg! These workouts are much more fun than regular weights, and the videos are so great at showing how to properly do them. Yes Susan, providing the aches are just muscle soreness then you can continue, just ease into the workouts gradually and take care.

Hi Greg, beginners q: if kettlebell swings are a full body exercise, why are there so many different exercises? How many are needed for a complete workout? Everyone has different goals Susan plus different movements are important to keep the body changing due to different stimulus.

You may find this page interesting. Hi Greg, My question concerns the Kettlebell reverse lunge. Thank you. I liked the effort you put in your instruction and there were some really helpful tips in there. By using this form you agree with the storage and handling of your data by this website. About App Book Blog Coaching. So…what exactly is a kettlebell swing? Kettlebell Swing Origins Kettlebells are nothing new in the world of fitness.

Why Kettlebell Swings are Awesome Everyone from bodybuilders to the most casual exerciser loves kettlebell swings for a reason: they rock. Basically, kettlebell swings are awesome.

How to Actually do a Kettlebell Swing Kettlebell swings may seem simple—just swing a heavy kettlebell over your head, right? Make sure to keep your shoulders pulled back retracted and down to avoid rounding your back.

Brushing your arms on your inner thighs, forcefully extend your knees and hips to accelerate the kettlebell up. Keep your arms straight while you project the kettlebell up and away from your body. At the top position, the kettlebell should be nearly straight above your head and slightly facing slightly forward there is some contention on this; some people say the kettlebell should be facing completely skyward, but I was always taught to have it point slightly forward so if for some reason you loose control, it would fall in front of you, not behind you.

Absorb the kettlebell weight as it follows the same path back to the starting position. Make sure to keep your arms straight the entire time.