Kettlebell training originated in 18th century Russia and has had a popular resurgence in the fitness world. The original kettlebells looked like flat-bottomed cast iron cannonballs with an iron loop handle at the top. This type is still available, along with many variations, including weight-adjustable models. The metabolic meltdown of fat happens quickly for kettlebell enthusiasts, as the entire body is engaged in multi-muscle activity.
Kettlebell Swing
Kettlebell training can be done with only a single kettlebell or with two. There are several basic techniques, but for starters the Swing requires the least precision, offering the most benefit with the least risk. In the very first session, you can master it. You perform this dynamic movement by bending the knees and reaching through the legs with the weight, then straightening the legs as you come to a fully upright posture with the kettlebell no higher than shoulder level, arms extended to the front. The Swing technique begins with one kettlebell and two hands, then progresses to single-handed swinging, followed by alternating hands, which is called the Switch.
How Much
For best results, start your beginning conditioning phase of kettlebell swings with a single set for the number of repetitions that enables you to rate the effort at about a 7 on a scale of 1 to 10. Within a few days of the first experience, muscle soreness will subside and conditioning can progress to include more repetitions, followed by a recovery period before repeating for up to three sets. A good goal would be 15 to 20 repetitions per set. A beginning kettlebell weight for fat loss would be 4 kilos, or 8.8 pounds, advancing to 8 kilos--17.6 pounds, then 12 kilos--26.4 pounds.
How Often
Perform kettlebell training in fat-melting intervals, that is, bouts of intense effort followed by brief recovery, then repeated for metabolic training. As a result, the metabolism can be raised to burn more calories even while at rest. You can also perform your kettlebell swings as part of a circuit, adding other activities between bouts. Jumping rope works in well with kettlebell intervals for weight loss.
Benefits
Every major joint in your body is involved with the Swing. Your entire body is working--either to produce movement or to provide stability during the movement, engaging the core midsection, back, legs, arms and shoulders. Cardiovascular stamina, muscle tone and metabolism are noticeably increased. Perform kettlebell training in fat-melting intervals. That is, bouts of intense effort followed by brief recovery and repeated for metabolic training.
When to Train
The very best time to train is anytime you WILL train. Schedule permitting, the ideal time for maximum fat loss is early morning. The metabolism will be raised early in the day for a maximum fat-burning effect all day long. For dramatic results, two-a-days are recommended. Beginners need to allow at least eight hours of rest between workouts for best results and to avoid burnout
References
- "Journal of Strength & Conditioning Research"; Oxygen Cost of Kettlebell Swings; Ryan E. Farrar, Jerry L. Mayhew, Alexander J. Koch; April 2010
- Dragon Door: The Swing...As Easy as A, B, C!
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