Pavel Tsatsouline, who popularized Russian kettlebell training , advocates doing swings everyday. While kettlebell enthusiasts cheer on training every day, there is one more you should listen to — your body. As with any workout, your body will need adequate time to recuperate and recover. Kettlebell workouts are intense. Hence, it is better kept short and repeated often.
Rest and recovery are just as important as the workout itself. And since kettlebell training works most of the major muscles in the body, it is important to give recovery attention and avoid overtraining. The amount of exercise you should do per week depends on how quickly you recover from each workout. You could exercise every day, given that it comprise easy movements and light resistance.
Your heart rate offers a more objective look at exercise intensity. In general, the higher your heart rate during physical activity, the higher the exercise intensity. You can calculate your maximum heart rate by subtracting your age from This is the average maximum number of times your heart should beat per minute during exercise.
Once you know your maximum heart rate, you can calculate your desired target heart rate zone. You can do kettlebell exercises every day. Start by doing kettlebell swings in sets of As you get stronger, you can add more sets to your routine. As a goal, aim to do 10 sets of 10 swings. Alternating different kettlebell weights will also give your body a chance to recover. For some people 20 minutes of every day kettlebell exercise is too much.
However, if you train irregularly minutes will not be enough. Most people begin noticing big results and improvements in weeks. Cardio and strength benefits begin earlier, while goals like weight loss can take a little longer to show. Sadly, getting abs and core definition are the last noticeable changes.
Take before and after photos to measure progress. Make kettlebell training a habit. Part of your daily routine. Put a kettlebell in a doorway.
Every time you enter the room, hit a few kettlebell swings. Or a Turkish Get-Up. In two minutes flat, you can set the trajectory for your day. The Eastern workout approach is the antithesis of the way I trained. I started GtG and reclaimed 15 hours previously consumed by the gym.
Paradoxically, swinging kettlebells kept me consistently near full strength while I continued to build muscle. I no longer spent 90 percent of my weeks recovering from monstrous personal-record setting workouts. I still hit the gym, and lift heavy. I hack my workouts with an incredible technology I wrote about called blood flow restriction training. But I also incorporate the Eastern approach. This post may contain affiliate links, which means I receive a small commission if you make a purchase to support my work at no cost to you.
Thanks for your support! Urban Supplement Stack. Biohacker's Shop. Mind Body Peak Podcast. But is it worth doing kettlebell swings every day? What are the benefits of doing this, and are there any drawbacks? I will go through the benefits and other factors of kettlebell swings every day. Lets first talk about technique tips of kettlebell swings.
The kettlebell swing is a ballistic exercise that works the posterior chain the back and hamstrings. The idea behind it is a pendulum motion where the kettlebell is swung backwards and forwards back between the legs and up to eye level.
The kettlebell swing targets several muscles in the upper and lower body. It can be performed with both hands or one hand, and you can even alternate hands between each swing.
Despite what many people think, the swing comes from the hips, not the arms. The hip hinge, followed by powerfully driving the hips forwards, is what creates the momentum to bring the kettlebell up. From this point, the pendulum motion keeps the exercise going through several reps. This is a brief description of the kettlebell swing technique.
The following is not meant to be a complete guide, refer to coach or trainer for better cues and tips. Hinge at the hips to bring your torso forwards, and bring the kettlebell back between your legs. Drive your hips forwards and push through your heels to pull the kettlebell up to eye height, keeping your arms straight. The kettlebell will naturally fall back down. As it does so, control the weight by contracting your muscles. Shift your weight back into your heels whilst hinging at the hips again to move the kettlebell between your legs.
That completes one rep of the movement. You can complete as many sets and reps as you like depending on your programming. Make sure to look straight ahead, and keep your chest lifted and your shoulders back. You should have a stable base so plant your feet firmly on the floor. There are a few different factors you need to consider if you want to do kettlebell swings every day.
Firstly, look at your current training program. If you work out every day, this leaves little room to add in kettlebell swings every day.
However, if you have room for extra workouts or exercises, you can program them into your routine nicely. Kettlebell swings can be added to upper, lower, or full body workouts. Think about the intensity of your training program. This will add extra volume to your workouts, even if the kettlebell is only light. If you have very specific goals that require you to perform exercises that target certain muscle groups, kettlebell swings could negatively affect your workouts and decelerate the progress towards your goals.
You also need to take into account your current aerobic fitness levels, and how quickly you can recover from your workouts. After any workout, the body needs adequate amounts of time to recover. During this time, muscle damage is repaired and ligaments, tendons, and soft tissue is strengthened.
These adaptations are how we build muscle and gain strength. Recovery is subjective. When considering if you will be able to recover from doing kettlebell swings every day, factors to consider are your age, diet, sleep, and genetics. For example, if you already get very tired with your training program, and you only workout once a week, jumping to kettlebell swings every day might not be the best idea.
If you are used to working out daily, recovery might not be as much of an issue for you. It also depends on your current fitness levels. Swinging the old kettlebell every day does have many benefits. Lets discuss some of the main ones. Kettlebell swings will improve strength in the whole body, especially if you are untrained or new to working out. Every muscle from the core, glutes, quads, deltoids, and arms are targeted with this movement.
One study showed that the large mechanical damage during a swinging exercise makes it a useful addition to any strength and conditioning program [1]. Of course, there is a limit to the amount you can overload a kettlebell swing, but the dynamic nature of the exercise will lead to muscle growth and conditioning. Kettlebell swings are a form of cardio. They work your aerobic energy system, and build endurance.
This is particularly true when you are doing higher reps of 15 or above. A study by the American Council of Exercise found that kettlebells provide a higher intensity workout compared to other traditional lifts [2]. Because kettlebell swings use the whole body and are an effective cardio exercise, they can help with fat loss.
If your goal is to lose fat whilst gaining muscle, doing kettlebell swings every day is a great option. I spoke about the factors to consider when you want to start doing kettlebell swings every day, and one of those factors was recovery. However, most people will easily be able to recover from a few sets of light kettlebell swings, even if they do them every day. This makes kettlebell swings a good exercise to help you build muscle without getting too fatigued from doing a full workout.
If you hate doing long workouts in the gym, opting for quick sets of kettlebell swings each day might be more enjoyable for you. If you love working out, and you head to the gym every day anyway, why not add in some kettlebell swings as part of your normal workout?
The great thing about this exercise is that it can be placed in a superset with almost any exercise, which increases the intensity of your workouts.
0コメント