Kettlebell Swings – Everything You Need To Know

L J Kudos

Table of Contents

Kettlebell Swings – Everything You Need To Know – All Your Questions Answered

Kettlebell swings are a great way to get a full-body workout.

They work the muscles in your legs, back, and arms, and can also help to improve your cardiovascular health.

Swings can be done with either one or two kettlebells, and there are many different weight options available to suit your needs.

What were going to do here, is answer a few questions on kettlebell swings that we get asked a lot, as well as go over the proper form for swings.

So let’s get started!

What are kettlebell swings?

Kettlebell swings are a type of weightlifting exercise that uses a special type of weight called a kettlebell.

They come in different shapes and sizes, but they traditionally look like a cannonball with a handle attached and come in a variety of different weights ranging from 2kg up to 50kg (think ill pass on using that one thank you).

Kettlebells are often used in CrossFit and other types of workout programs.

They are great for building stamina and endurance, as well as improving your overall strength.

Kettlebell swings can be done with one or two kettlebells, depending on your preference and the amount of weight you are using.

If you are new to kettlebell swings, it is recommended that you start with one kettlebell to get a feel for the movement before moving up to two.

The movements of kettlebell swings are similar to those of a golf swing or tennis swing.

How to do kettlebell swings?

There are a few ways to do kettlebell swings, with one hand or with two hands.

If you are using one hand, hold the kettlebell in that hand with your arm straight.

Swing the kettlebell up to eye level and then back down again.

As the kettlebell swings back down, hinge forward with your hips and let the bell swing between your legs.

This is a crucial part of the swing and is maybe the most difficult part to master too.

If you feel any aches in the lumbar area of your lower back or hamstrings, you aren’t hinging correctly, as this means your back and legs are taking the majority of the load in the swing.

Repeat this movement for a set number of repetitions and then switch hands.

If you are using two hands, hold the kettlebell with both hands in front of you.

Swing the kettlebell up to eye level and then back down again.

The same principle applies if you are using one kettlebell in each hand, just be mindful of the weight you are swinging here.

Repeat this movement for a set number of repetitions.

What are the benefits of kettlebell swings?

Kettlebell swings offer several benefits, including:

Improved cardiovascular health – as kettlebell swings are a cardio exercise, they can help to improve your heart health

Increased muscular endurance – as kettlebell swings work several muscle groups at once, they can help to increase your muscular endurance

Improved core strength – the swinging motion of kettlebell swings engages your core muscles, helping to improve your overall strength

Improved hip and gluteal strength – the hingeing motion of kettlebell swings also works your hips and glutes, helping to improve your overall strength

Increased muscle mass, strength, and power – as kettlebell swings are a weight-bearing exercise, they can help to increase your muscle mass as well as your overall strength and power

improved coordination and balance – the swinging motion of kettlebell swings requires coordination and balance, which can help to improve them considerably

improved flexibility – kettlebell swings can help to improve your overall flexibility

How many kettlebell swings should I do?

There is no one-size-fits-all answer to this question, as it will depend on certain factors such as:

Your fitness level – if you are new to kettlebell swings, start with a lower number of repetitions and gradually increase as you get stronger

The weight of the kettlebell – if you are using a heavier kettlebell, you will likely be able to do fewer repetitions than if you were using a lighter one

Your goals – if your goal is to improve your cardiovascular health, you should aim for a higher number of repetitions with a lower-weight kettlebell.

Conversely, if your goal is to increase your muscle mass, you should aim for a lower number of repetitions with a heavier kettlebell.

Start with a moderate number of swings and then increase the amount as you get stronger.

What are kettlebell swings good for?

Kettlebell swings are good for a full-body workout.

They work the muscles in your legs, back, and arms, and can also help to improve your cardiovascular health.

They work the posterior chain, which is a group of muscles that includes the hamstrings, glutes, and erector spinae.

Kettlebell swings are a great way to work these muscles.

They can help to improve your strength, power, and coordination.

Kettlebell swings also strengthen various stabilizer muscles, such as the abs and obliques.

The swinging motion of kettlebell swings also helps to improve your flexibility.

Kettlebell swings can help you lose fat because they are a high-intensity exercise.

This means that they burn more calories than lower-intensity exercises, such as walking.

They can also help to increase your muscle mass, which will, in turn, help you to burn more calories at rest.

Are kettlebell swings better than squats?

There is no one-size-fits-all answer to this question.

It depends on your goals and what you are looking to get out of your workout.

Kettlebell swings are a great exercise to compliment your squat routine.

They work different muscle groups than squats, so they can help to target muscles that may not be worked with squats alone.

Kettlebell swings also offer a cardio component that squats do not, so they can help to improve your cardiovascular health.

If you are looking for an exercise to improve your overall strength and power, squats may be a better option.

If you are looking for an exercise to improve your cardiovascular health, kettlebell swings may be a better option.

I have written a detailed post on this topic, to take a look at it click here.

Both kettlebell swings and squats offer benefits, so it’s up to you to decide which is best for you.

How often should I do kettlebell swings?

If you are just starting, you may want to do kettlebell swings a few times per week.

Shorter workouts, such as a 10-15 minute kettlebell swing routine, can be done more frequently.

As you get stronger, you can increase the length and intensity of your workouts.

Make sure you use a lighter kettlebell when you are first starting out. Due to the ballistic nature of the kettlebell swing, using a weight that is too heavy can lead to injury.

As you get stronger, you can increase the weight of the kettlebell.

If you are looking to improve your cardiovascular health, aim for 3-5 sessions per week.

If you are looking to increase your muscle mass, aim for 2-3 sessions.

Getting the help and advice of a certified kettlebell coach or personal trainer can be beneficial, as they can help you to learn the proper form and technique, as well as choose the right weight for your goals.

As you get stronger, you can increase the frequency of your workouts.

If you are new to kettlebells, why not check out my Youtube channel and try some of the kettlebell workouts there? To take a look click here.

Ultimately, it is up to you to decide how often you want to do kettlebell swings based on your goals and schedule.

Which muscles do kettlebell swings work?

Kettlebell swings work the muscles in your legs, back, and arms.

They also work the stabilizer muscles, such as the abs and obliques, so pretty much strengthen your entire core. Which will give you a solid foundation to build strength.

The swinging motion of the kettlebell swing will also help to improve your flexibility.

The swinging motion of kettlebell swings helps to improve your flexibility, not to mention your coordination, as you have to be focused to control the kettlebell.

Kettlebell swings will also help to improve your cardiovascular health because they are a high-intensity exercise.

This means that they burn more calories than lower-intensity exercises, such as walking.

They can also help to increase your muscle mass, which will, in turn, help you to burn more calories at rest.

Kettlebell swings are a great way to get a full-body workout.

They work the posterior chain of muscles, which includes the hamstrings, glutes, and erector spinae.

If you are looking for an exercise to improve your overall strength and power, kettlebell swings may be a good option for you.

All of these factors make kettlebell swings a great exercise for overall health and fitness.

What happens when you do 100 kettlebell swings a day?

The benefits of kettlebell swings are many. They work the muscles in your legs, back, and arms, and can also help to improve your cardiovascular health.

Swings can be done with either one or two kettlebells, and there are many different weight options available to suit your needs.

Doing 100 kettlebell swings a day can help to give you a full body workout, and can also help to improve your endurance and stamina.

You should see improvements in your posture and balance, and you may also find that your overall strength increases, depending on your fitness level and the weight of the kettlebell you use.

You will also see a massive improvement in any muscle imbalances you have because kettlebell swings work all of the muscles in your body evenly.

Grip strength, flexibility, and coordination will all improve with a consistent kettlebell swing practice.

There are some things to keep in mind when you are doing 100 kettlebell swings a day. First, make sure that you have proper form. Second, use a weight that is challenging for you, but not so heavy that you can’t control it.

If you are looking for a workout that is challenging, yet fun, then 100 kettlebell swings a day is definitely for you!

Is it OK to do kettlebell swings every day?

It is perfectly fine to do kettlebell swings every day. They are a great way to get a full body workout.

They work the muscles in your legs, back, and arms, and can also help improve your cardiovascular health.

Swings can be done with either one or two kettlebells, and there are many different weight options available to suit your needs.

It is also important to focus on good form when doing kettlebell swings. This will help to prevent injuries and ensure that you are getting the most out of your workout.

Consider the volume and intensity of your kettlebell swings when deciding how many to do each day.

100 swings may be too much for some people, while others may be able to handle more. Start with a manageable number and increase as you are able.

If you are new to kettlebell swings, it is important to start slow and gradually increase the volume and intensity of your workouts. Doing too much too soon can lead to injuries.

If you are new to kettlebell swings, start with a lighter weight and gradually increase the amount of weight as you become more comfortable with the movement.

Always consult with a doctor or certified personal trainer before starting any new exercise routine.

How heavy should a kettlebell swing be?

This is a question that kettlebell users often ask, as the weight of the kettlebell can have a big impact on the effectiveness of the exercise.

Generally speaking, a heavier kettlebell will provide a more challenging workout, while a lighter one may be more suitable for beginners.

The best way to determine the right weight for you is to experiment with a few different options and see what works best for you.

Start with a lighter kettlebell and gradually increase the weight until you find a challenging but manageable weight.

Remember, you should be able to complete your desired number of repetitions without compromising your form.

If you start to feel like the weight is too much or your form is suffering, then it’s time to reduce the weight.

Kettlebells can also cause serious injury if you go too heavy too soon, so always err on the side of caution and start with a lighter weight if you’re unsure.

In general, women should use kettlebells that weigh between 8-15 kg (18-35 lb), while men should use kettlebells that weigh between 16-24 kg (35-53 lb).

Of course, these are just guidelines and you should ultimately go with whatever weight feels comfortable and challenging for you.

Happy swinging!

Will kettlebell swings burn belly fat?

The simple answer is yes, kettlebell swings can help you burn belly fat.

This is because they are a great way to get a full-body workout.

They work the muscles in your legs, back, and arms, and can also help to improve your cardiovascular health.

Paying attention to good nutrition, adequate periods of rest, keeping stress levels to a minimum and getting around 8 hours of sleep per night is also important for losing belly fat.

Opting for a lighter weight for longer periods is a better way to lose belly fat with kettlebell swings, rather than going for heavier weights and trying to do as many reps as possible.

If you are new to kettlebell swings, it is always best to start with a lighter weight and gradually increase the amount of weight you use over time.

So, if you are looking for a way to help burn belly fat, then kettlebell swings could be a great option for you.

Are kettlebell swings better than running?

This is a question that many people ask themselves when trying to decide which type of exercise to do.

Both have their pros and cons, so it can be hard to decide. One of the main advantages of kettlebells is that they can help you to burn a lot of calories.

Studies have shown that you can burn up to 20% more calories when using kettlebells as opposed to running on a treadmill.

This means that if you are looking to lose weight, then kettlebells could be a great option for you. However, it is important to note that while kettlebells can help you to burn more calories, they are also a lot more difficult than running.

This means that if you are new to exercise, then running might be a better choice for you as it is less likely to cause injuries.

I have written a detailed blog post on this topic, so feel free to check it out – Click here.

How many calories does 100 kettlebell swings burn?

Kettlebell swings are a great way to get a full body workout and can help you burn a significant number of calories.

Depending on your weight, intensity, and form, you can expect to burn anywhere from 100 to 200 calories in just 10 minutes of kettlebell swings.

Understand that everyone is different, and the number of calories burned will also vary based on individual factors such as age, weight, intensity level, etc.

If you want to maximize the number of calories burned, make sure to swing with proper form and technique.

This means using your hips to generate momentum, not your arms, and keeping a slight bend in your knees throughout

So, if you’re looking for a calorie-burning workout, kettlebell swings are a great option.

Are kettlebell swings considered HIIT?

High-intensity interval training (HIIT) is a type of exercise that involves alternating periods of intense activity with periods of rest or low-intensity activity.

Kettlebell swings can be considered HIIT because they are a form of high-intensity exercise.

While the exact intensity will vary depending on your weight and form, kettlebell swings can help you to get your heart rate up and improve your cardiovascular fitness.

HIIT workouts have been shown to be very effective for burning calories and improving overall fitness levels.

Choose a kettlebell which will allow you to complete a high-intensity workout without compromising your form.

If you are new to HIIT or kettlebells, it is always best to start with a lighter weight and gradually increase the amount of weight you use over time.

So, if you’re looking for a workout that will help you burn calories and improve your fitness, kettlebell swings could be a great option.

Can kettlebell swings give you abs?

Kettlebell swings are a compound exercise, which means they work many different muscle groups at a time – around 600 muscles to be exact!

When you perform a kettlebell swing you are working your Latissimus Dorsi (back), Abdominals and Obliques (core), Gluteus Maximus (glutes), Quadriceps (front of thighs) and Hamstrings (back of thighs), as well as improving grip strength.

This being said the nature of this ballistic exercise means you will work your abs when performing the exercise.

However, it won’t necessarily give you abs, but it will help your overall core get stronger and build stabilisation.

You also have to factor in the weight of the kettlebell, the number of swings and the time spent doing the kettlebell swing.

Doing more specific abdominal exercises will serve a better purpose to give you abs.

I have written a blog post on this, so please feel free to check it out – Click here.

Can kettlebell swings replace cardio?

Kettlebell swings are a great way to get a full body workout and can help you burn a significant number of calories.

Depending on your weight, intensity, and form, you can expect to burn anywhere from 100 to 200 calories in just 10 minutes of kettlebell swings.

Understand that everyone is different, and the number of calories burned will also vary based on individual factors such as age, weight, intensity level, etc.

If you want to maximize the number of calories burned, make sure to swing with proper form and technique.

This means using your hips to generate momentum, not your arms, and keeping a slight bend in your knees throughout the movement.

Add to the fact you are going to increase your strength, power, and cardiovascular endurance, kettlebell swings can replace cardio.

Kettlebell swings are a great way to get your heart rate up and improve your overall fitness levels.

So, if you’re looking for a workout that will help you burn calories and improve your fitness, kettlebell swings could be a great option.

The other thing to consider is combining the two, as they complement each other well.

I have written a blog post on this, so please feel free to check it out – Click here.

What’s the best weight kettlebell to start with?

The best weight kettlebell to start with will depend on your fitness level and goals.

If you are new to kettlebells, it is always best to start with a lighter weight and gradually increase the amount of weight you use over time.

For most men, a 10-15 kg (20-35 lb) kettlebell is a good starting point.

For women, it is recommended to start with a 6-12 kg (15-30 lb) kettlebell.

If you are looking to increase your strength and power, then you will want to choose a heavier kettlebell.

And if you are looking to improve your cardiovascular fitness, then a lighter weight is a better option.

They can help you choose the right weight and ensure you are using proper form and technique.

If you are already familiar with other types of weightlifting, you may be able to start with a heavier kettlebell.

Ultimately, the best weight for you is the one that allows you to complete a high-intensity workout without compromising your form.

Get used to one kettlebell using the correct form etc, then once you are at a competent level with one, you can try two kettlebells.

If you are unsure, it is always best to consult with a qualified fitness professional before starting any new workout program.

I have written a detailed blog post on how many kettlebells you should use, to read it click here.

What kind of body do kettlebells give you?

One of the great things about kettlebells is that they can help you build a variety of different types of bodies, depending on your goals.

If you are looking to build muscle and increase strength, then Heavy Kettlebell Swings are a great option.

To increase your endurance and cardiovascular fitness, lighter kettlebells swings are a better choice.

And if you are looking to improve your balance and coordination, then kettlebells swings with one arm are a great way to go.

With regular use and depending on certain factors like diet, genetics and volume of training etc, your physique can change dramatically, by becoming leaner and more sculpted.

You will gain strength and endurance with the type of exercises that are performed with just a single kettlebell. Your cardiovascular output should also skyrocket and you will get a stronger core and better stability.

You have to realise that you will never get that “body builder look” using them (not that this is the look you’re going for), but a more athletic and toned torso, with bags of functional fitness in your locker.

Interestingly on the flip side, by lifting very heavy kettlebells, you can gain a thicker physique (Olympic lifter), should this be the look you aspire to?

So, depending on your goals, kettlebells can help you build the body you want.

I have written a blog post on this, so please feel free to check it out – Click here.

How many kettlebell swings a day for fat loss?

The number of kettlebell swings you need to do each day for fat loss will depend on your goals and fitness level.

If you are new to kettlebells, it is always best to start with a lighter weight and gradually increase the amount of weight you use over time.

For most men, a 10-15 kg (20-35 lb) kettlebell is a good starting point.

For women, it is recommended to start with a 6-12 kg (15-30 lb) kettlebell.

If you are looking to increase your strength and power, then you will want to choose a heavier kettlebell.

And if you are looking to improve your cardiovascular fitness, then a lighter weight is a better option.

The volume of training will be a major factor in the number of calories burned also.

If you are doing a high volume of training (20+ swings), then you will need to make sure you are eating enough calories to support your activity level.

But if you are only doing a moderate amount of training (10-20 swings), then you may be able to get away with eating fewer calories.

Another major factor for fat loss will be the calorie deficit.

This means that you will need to be in a calorie deficit (eating fewer calories than you are burning) in order to lose weight.

The best way to do this is by tracking your food intake and making sure you are eating less than you are burning each day.

You can use a calorie tracking app to track your food intake and see how many calories you are eating each day.

If you are new to kettlebells and want to lose weight, then I would recommend doing 10-20 swings 3-5 times per week.

As you get more experienced with kettlebells, you can increase the volume.

Find the right balance which works for you to get the best out of kettlebell swings for fat loss.

It is always best to consult with a qualified fitness professional to find out what is best for you.

I have written a blog post on progressive overload with a calorie deficit, to read it click here.

Can kettlebell swings replace deadlifts?

Kettlebell swings can be a great alternative to deadlifts, especially if you are looking to improve your cardiovascular fitness.

Deadlifts are a great exercise for building strength and power, but they are not as good for improving your cardiovascular fitness.

Kettlebell swings will give you a full body workout and help to improve your cardiovascular fitness, without the same risk of injury as deadlifts.

On the flip side, kettlebell swings can be dangerous if they aren’t used correctly (just like any piece of equipment), so make sure you are using the correct technique when using kettlebells.

Also, you will get more hypertrophy with deadlifts (muscle growth), as the exercise is more specific to building muscle.

So, if you are looking to improve your cardiovascular fitness, then kettlebell swings can be a great alternative to deadlifts.

But if you are looking to build strength and power, then deadlifts are the better option.

The other thing you could do is do both exercises, as they complement each other and will help gains in both strength and cardiovascular fitness.

Are kettlebell swings as good as deadlifts?

There is no simple answer to this question as it depends on your goals.

If you are looking to improve your cardiovascular fitness, then kettlebell swings can be a great alternative to deadlifts.

But if you are looking to build strength and power, then deadlifts are the better option.

Kettlebell swings can be a great alternative to squats, especially if you are looking for a routine that is less taxing on your joints.

They can help build strength and power in the lower body, while also providing a cardio workout. Squats are better for muscle mass, where as kettlebells are better for building power.

The kettlebell swing is a powerful exercise that can be done with a wide range of weights, with one or two kettlebells, making it ideal for both beginning and advanced individuals.

However, there’s nothing to say you can’t do squats along with kettlebell swings to complement your fitness goals.

If you are unable to do squats for any reason such as a previous injury, kettlebell swings are a great alternative to do.

I have written a blog post on this subject, so if you want to check it out click here.

Can you build muscle with kettlebell swings?

Kettlebells can be used for hypertrophy, although they aren’t seen as a traditional method to do so.

If you are lifting heavy weight, whether it be in the form of barbells or kettlebells, the outcome is the same.

As you will know, it’s not just down to the lifting of weight which creates the process, but other factors too, such as plenty of rest and good nutrition.

Kettlebell grinds will increase hypertrophy as these exercises involve lifting the weight as opposed to ballistic exercises that involve swings.

Increasing the weight lifted and changing up the workouts every few weeks, will set you on course to hypertrophy heaven.

Remember to keep a log of your progress and set goals to work towards. It will take hard work and dedication to get there, but you already knew that right?

If you want to read my blog post on this subject, click here.

Why should you not squat on the kettlebell swing?

There are a few reasons why you should not squat on the kettlebell swing.

Firstly, it puts unnecessary stress on your knees and can lead to injury.

Secondly, it takes away from the power of the swing and puts more emphasis on your quads instead of your glutes and hamstrings.

Squatting will also put massive amounts of stress on your lower back and shoulders, as they will have to work harder to get the kettlebell up.

As you know, as the kettlebell swings between your legs, you hinge from the hips and then drive through the glutes and hips once again to swing the kettlebell back up.

Lastly, it makes the exercise more difficult than it needs to be and takes away from the whole point of the swing, which is to get a great cardiovascular workout.

If you want to avoid injury and get the most out of your kettlebell swings, make sure you keep your feet firmly on the ground and don’t squat down.

So, in short, don’t squat on the kettlebell swing!

Can I replace squats with kettlebell swings?

If you are looking for a workout that is less taxing on your joints, then yes, you can replace squats with kettlebell swings.

Kettlebell swings can help build strength and power in the lower body, while also providing a cardio workout.

Squats are better for muscle mass, whereas kettlebells are better for building power.

The kettlebell swing is a powerful exercise that can be done with a wide range of weights, with one or two kettlebells, making it ideal for both beginning and advanced individuals.

If you are unable to do squats for any reason such as a previous injury, kettlebell swings are a great alternative to do.

However, there’s nothing to say you can’t do squats along with kettlebell swings to complement your fitness goals

I have written a blog post on this subject, if you wanted to check it out click here.

Should my lower back be sore after kettlebell swings?

The lower back can become sore after kettlebell swings for a number of reasons.

Firstly, if you are swinging the kettlebell too high, this can put strain on your lower back.

Secondly, if you are not using your glutes and hamstrings to drive the swing, then your lower back will have to do all the work, which can lead to soreness.

Also, think about lowering the kettlebell weight if you are feeling lower back soreness after swings.

If the kettlebell is too heavy, your form will suffer and this can also lead to lower back pain.

Make sure you warm up properly before doing any sort of exercise, as this can help prevent injuries.

Remember to hinge from the hips and not the knees, as lower back pain is a tell-tale sign you aren’t doing the swing correctly, which means your form is wrong.

Make sure you keep the kettlebell close to your body and use your hips and glutes to drive the swing.

If you are still experiencing lower back pain after correcting your form, then it is advisable to see a certified kettlebell trainer or physical therapist.

They will be able to assess your form and identify any other possible causes of your pain.

Are kettlebell swings good for your back?

Kettlebell swings can be good for your back, but it is important to use proper form to avoid injury.

Kettlebell swings work the posterior chain, which includes the muscles in your back, glutes, and hamstrings.

Strengthening these muscles can help to improve your posture and relieve back pain.

When done correctly, kettlebell swings can help to lengthen your spine and decompress your vertebrae.

This can lead to a decrease in herniated discs and other back problems.

However, it is important to use proper form when doing kettlebell swings, as incorrect form can lead to lower back pain.

Kettlebell swings will also help with any muscle imbalances you may have in your back.

If you have weak glutes, for example, this can lead to lower back pain.

Strengthening your glutes with kettlebell swings can help to alleviate this pain.

Do kettlebell swings work shoulders?

Kettlebell swings can work your shoulders, but it is important to use proper form to avoid injury.

When done correctly, kettlebell swings can help to strengthen the muscles in your shoulders, including the rotator cuff.

Stronger shoulders will help to improve your posture and relieve pain.

Make sure you keep the kettlebell close to your body and use your hips and glutes to drive the swing.

The swing will only partially work the shoulders to control and stabilise the kettlebell at its highest point.

Do not swing the kettlebell too high, as this can put a strain on your shoulders and a kettlebell not under control may cause serious injury.

If you are doing American kettlebell swings, these will work the shoulders more than a regular swing, due to the fact you are swinging the kettlebell above your head.

Do not do American kettlebell swings if you have any shoulder problems, as this can aggravate the condition.

What is the best full body exercise?

The best full-body exercise is the kettlebell swing. It works the muscles in your legs, back, and arms, and can also help to improve your cardiovascular health.

Swings can be done with either one or two kettlebells, and there are many different weight options available to suit your needs.

Using heavier weights will encourage strength and muscle mass, while a lighter kettlebell will increase your stamina and endurance.

Remember to use proper form to avoid injury, and make sure you warm up before doing any sort of exercise. 

If you’re looking to burn calories, 100 kettlebell swings can burn anywhere from 200-400 calories, depending on your weight and intensity level.

Others may say deadlifts and squats are the best full-body exercises, but these two moves only work the lower body. The kettlebell swing is a true full-body exercise.

While you can certainly burn calories and build muscle with squats and deadlifts, the kettlebell swing will give you a more well-rounded workout.

So if you’re looking for a workout that will help you shed some pounds, kettlebell swings are a great option.

How many reps kettlebell swings?

If you’re looking to burn some serious calories, kettlebell swings are a great way to do it. 

According to HealthStatus, a 155-pound person can burn approximately 272 calories in just 30 minutes by doing 100 kettlebell swings. 

And the more weight you use, the more calories you’ll burn. So if you’re looking to really up the ante, try using a heavier kettlebell.

There are a few factors to consider when knowing how many reps to do.

These include the weight of the kettlebell, your fitness level, and how many calories you want to burn. 

If you’re just starting out, it’s important to build up your strength and endurance gradually. 

That means you’ll want to start with a lower number of reps and work your way up. 

As you become more comfortable with the kettlebell swing, you can increase the number of reps you do. 

Remember, it’s important to listen to your body and not overdo it. 

If you start to feel pain or discomfort, stop immediately and consult a doctor.

Are 20 minutes of kettlebells enough?

It depends on your goals. If you’re looking to just get a quick workout in, then 20 minutes may be enough.

However, if you’re trying to build muscle or lose weight, you’ll need to do more than just 20 minutes of kettlebell swings.

The number of calories you burn during any activity depends on your weight, intensity, and duration of the activity.

Kettlebell swings are a great way to get a full body workout. They work the muscles in your legs, back, and arms, and can also help to improve your cardiovascular health.

Swings can be done with either one or two kettlebells, and there are many different weight options available to suit your needs.

If you’re looking to burn more calories and get a more intense workout, try one of the workouts on my Youtube channel – here.

You may not be able to swing the kettlebell as vigorously as you could for shorter periods of time, but the increased duration will help you burn more calories overall.

How many kettlebell swings should I do as a beginner?

If you’re looking to burn calories, 100 kettlebell swings will torch around 10-15 calories per minute. 

However, the number of calories you’ll ultimately burn will depend on factors like your weight, intensity level, and how long you swing for.

The goal for a beginner doing Kettlebell Swings is 60 seconds. You can do about 30 – 40 swings in that time.

If you can’t manage 60 seconds, then break down your work time into manageable chunks with a short rest period in between each one.

Remember quality over quantity – it’s better to do 30 perfect swings than 100 half-hearted ones!

The intensity level is important too – the harder you work, the more calories you’ll burn. So if you’re really looking to up the ante, try adding some explosive power to your swings.

100 kettlebell swings is a great goal to aim for, but don’t be discouraged if you can’t make it to the finish line right away.

Start slow and build up your endurance over time. With a little practice, you’ll be swinging like a pro in no time!

So, if you want to maximize your calorie burn, aim for a longer duration and/or a higher intensity. And, of course, make sure you’re properly hydrated before, during, and after your workout!

Can kettlebells change your body?

Yes, kettlebells can change your body. They are a great way to get a full body workout, working the muscles in your legs, back, and arms.

Using kettlebells will improve your grip and forearm strength, while your arms, shoulders and legs will get stronger too.

Kettlebells work the body all at once, as opposed to isolating individual muscle groups.

Your posture, core strength and posterior chain will get much stronger and any muscle imbalances you have will drastically improve too, due to the fact kettlebells encourage functional movement and increased mobility of joints.

Depending on your diet, type of workouts, kettlebell weight, goals and genetics you can expect a leaner physique.

A lot of people think that they will bulk up if they start using kettlebells, but this is not necessarily the case. Kettlebell training can help to tone your muscles and build lean muscle mass, without adding excessive bulk.

If you are looking to lose weight, then kettlebell swings are a great way to help you.

I have written a blog post on the subject, so if you wanted to check that out click here.

What weight kettlebell should a woman use for swings?

The answer to this question depends on a few factors, such as your fitness level and your goals.

If you are new to kettlebell swings, you may want to start with a lighter weight to get a feel for the movement.

As you become more comfortable with the exercise, you can gradually increase the weight. 

Ultimately, the best weight for you to use will be the one that challenges you and helps you to reach your fitness goals.

Kettlebells start from 2 kg and can go up to 48 kg.

A woman just starting out with kettlebell swings should probably use a weight between 4-8 kg. As you get stronger, you will be able to handle a heavier kettlebell. 

How long does it take to see results from kettlebell swings?

There are various factors to consider, such as: How often you train, how long you train, your diet choices, what is your current fitness schedule if any and what are your goals?

If you work on the basis of a 30-minute session, 4 times a week, with a healthy diet depending on what your goals are…you will feel results (such as strength and endurance) within 2 to 4 weeks. 

Around this time, your forearms and grip strength will improve, as well as your posture.

Aesthetic results will take between 4 to 8 weeks depending on your goals and fitness schedule, as well as increased strength in your shoulders, back, core, legs and bottom.

If you want to see results sooner, then you can increase the frequency and/or length of your training sessions. 

You may also want to consider adding other exercises to your routine to target specific areas.

For example, if you are looking to tone your arms, you could add some tricep dips or bicep curls to your kettlebell swings routine.

Check out the blog post I did on this subject, click here.

How can you get a flat stomach with kettlebells?

Kettlebell swings are a compound exercise that work numerous muscle groups at the same time – approximately 600 muscles in all!

The kettlebell swing is an exercise that uses multiple muscle groups including the Latissimus Dorsi (back), Abdominals and Obliques (core), Gluteus Maximus (glutes), Quadriceps (front of thighs) and Hamstrings (back of thighs). This movement will also help to improve grip strength.

To summarize, because of the dynamic nature of this ballistic workout, you will be working your abs.

However, it will not guarantee you abs, but it will assist your entire core to grow stronger and develop stability.

When you’re trying to get toned abs, it’s important to consider the weight of the kettlebell, the number of swings and the time spent doing them. More specific abdominal exercises will give you better results.

To check out the blog post I wrote on this subject, click here.

Can I get ripped with kettlebells?

If you are looking to build muscle and get ripped, then kettlebells are a great option.

They offer a full-body workout, meaning you can target all of the major muscle groups with just one piece of equipment.

Kettlebells also help to build lean muscle mass, without adding excessive bulk. This makes them ideal for those who are looking to get toned and defined, rather than big and bulky.

In order to see results, you will need to train regularly and eat a healthy diet. This will help you to build muscle and lose fat, so that you can achieve the ripped physique you are after.

Using a lighter kettlebell for a longer period will also help to tone your muscles, rather than build bulk.

Increasing your cardiovascular output will also help to ripped faster, as it will help you to burn fat.

Kettlebell swings are a great way to get your heart rate up and improve your cardiovascular fitness.

You could also add HIIT (High-Intensity Interval Training) to your kettlebell workout routine in order to really maximize the fat-burning potential.

EMOM workouts (Every Minute on the Minute) are also a great way to get ripped with kettlebells.

This type of workout involves completing a set number of reps within each minute and then resting for a set period of time. 

To see some of these workouts in action go to my Youtube channel, as there are over 60 workouts for you to try there, so click here to check them out.

So if you are looking to get ripped, rather than big and strong, then this is the approach you should take.

If you enjoy sport and use CBD to help with your recovery in between gruelling workouts, then you are in the right place. Here at Sport CBDs, we train hard and recover the best way possible…

We have regular workouts (check out the YouTube channel), CBD news and CBD products to help you gain that edge! 

If you wanted to check out the reputable CBD we have on offer here at the site, then please head to the Sport CBDs Store (CLICK HERE). We also do fitness clothing and yoga accessories too. 

Until next time, all the best…

Beginners Upper Body Kettlebell Workout

Lee

Founder – Sport CBDs

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