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Kettlebell Swing Benefits

Updated on April 21, 2017

Kettlebell Swing Benefits

Superman's Workout

I know you ladies are opening up a new browser to order your boyfriend or husband a Kettlebell. And all you guys are ordering yourselves a Kettlebell and totally admit to having a bromance with Henry Cavill.

The Epic Kettlebell

When I look at a kettlebell I see a canon ball with a handle on it. If you had one in each hand you could call your arms canons. Like the one in the Mel Gibson movie patriot where they fire one and it takes off a guys head. I bet that would have made a great kettlebell. The canon ball.....not the head. The head only weighs 8 pounds, I am way beyond that weight plus it is good for guys to start with a 32lb Kettlebell. As odd as it looks i will go on record to say that it is the best piece of work out equipment on God's great planet.

You can do with a Kettlebell workout in 20 minute as the same doing an hour workout of 30 minutes treadmill and 30 minutes weight lifting. I have been doing my own Kettlebell workout for 6 weeks now and have lost 20lbs and 4" off of my waist.only doing 4 workouts 4 to 5 times a week for 20 to 30 minutes.

Science and the experience of Kettlebell strongman conclude Kettlebell training improves overall strength, power, various types of endurance, muscle hypertrophy, fat loss, and overall health.

The Kettlebell Swing

The Kettlebell swing has been known to improve the dead lift of elite power-lifters and running times of advanced level distance runners. This canon ball with a handle is indestructible and defies the law every weightlifter and fitness guru has known.

1. Who Can Do the Kettlebell Swing

With approval of your doctor, ANY AGE CAN DO IT! This workout can be for a 70 year old grandma to a 21 year old professional athlete. If my son wants candy he has to do 10 Kettlebell swings per piece of candy, so he definitely avoids a bag of skittle and M&M's. So either he does them and gets exercise or he doesn't want to do the swings and he avoids eating sugar. Take that great parenting books ever made, I'm the BOSS.

I even have a newborn doing the Kettlebells. Tell me that the rattler doesn't look like a kettlebell. Not sure how many POOD (Russian Unit of Measure for the Kettlebell)


2.The ZEN workout

This is the equivalent of Mr. Miyagi Wax on, Wax Off. On the down swing you inhale, and on the swing up you exhale. This clears your mind and gets rid of stress and anxiety also known as meditation. This also is a distraction that you could get lost in your breathing and do more Kettlebell swings than you usually do. It works for me.I keep a Kettlebell by my desk at work, and it helps with the stress instead of crying in a fetal position every time an email goes off.

3. Kettlebell Swing helps Heals Lower Back Pain

I have bad back pain, I mean I felt like Bane From Batman shattered all of my vertebrate. No lie, i was in the middle of a store and had my wife walk on my back to get the kinks out. Temporary pain relief, people stared, but it was so worth it. Then I got into more of a routine with my kettlebell swings and it improved my lower bank pain substantially. Here are the reasons and benefits of how the Kettlebell swings improves your lower back Pain:

  • Other Kettlebell Swing Benefits
  • KettleBells train your glutes - your butt
  • Improves hip flexibility - Gives that extra thrust
  • Strengthens your core - 6 pack y'all
  • Increases your endurance - you can go ALL NIGHT LONG!!!!!!


  • Strengthens joints and Ligaments - Not Bob Marley joints but I'm sure that cures back pains too.


Lower back Benefit is also explained below by Chiropractor Dr. John Sullivan in words I don't understand so it means it is important information:

Using the Valsava maneuver creates a dynamic internal pressure that I believe supercharges the cerebral-spinal fluid flow. The interthecal pressure is greatly increased when you add movement to the Valsava maneuver. Cerebral-spinal fluid is pumped or controlled by respiration that causes movement in the sacrum and cranial bones. Now add to this the weight of a Kettlebell and you substantially amplify all these factors. I am not surprised people feel so great after a swing workout.3 http://breakingmuscle.com/kettlebells/the-kettlebell-swing-why-its-the-perfect-exercise


It is a full body workout that is comparable to the workout of sprints as far as cardio goes. Rather than isolating certain muscle groups with each workout move (as you do when you lift regular dumbells or use a weight machine), kettlebells work all of your major muscle groups at once. In fact, kettlebell swings target over 600 muscles! That’s because when you swing a kettlebell around, your whole body has to work in order to keep yourself in control. With this type of workout, it’s all about stabilizing your core and keeping your balance.

You just don't have that burning snot sensation in your chest if you have to go and run in the cold, or have to powder your crouch to go run in the heat. Put some music on and do it in front of the mirror naked if you want to and watch the results manifest you into a God or Goddess.

Main Muscles Worked:

  • Abs
  • Glutes - This is your butt muscles - work it
  • Hamstrings
  • Secondary Muscles Worked:
  • Lats
  • Quadriceps
  • Other Muscles Worked:
  • Deltoids
  • Traps

Any Age Can Do the Kettlebell Swing

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