Kettlebell swings how long

No rush on figures or standards. A good training is a resilient training : you do what you can with what you have. Sometimes, there is a gap between the optimal training and what we can do due to real life constraints. If you have to take 10 minutes, then take them. You will still progress! Physical Culture Level 6 Valued Member. On the old forum years ago, Pavel discussed the benefits of spreading swings throughout the day, grease-the-groove style.

I don't remember all the specifics, but it seems that he determined that taking longer breaks still yielded the same strength gains, and pretty good conditioning though not as good as compressing rest periods. All good answers given so far.

But, I will come back to what I respond quite often to people Within 5 minutes. Anything longer you should have solid purpose and plan. Hello, Smile-n-Nod Conditioning aside, spreading the swings with long rest will permit you to focus on perfect form and keep you perfectly fresh.

Form is crucial. Basically I agree to what was said. I do not recommend doing them all at once. Instead, chunk it down into sets of ten, twenty, or maybe even fifty, and work them sporadically throughout the waking hours. If I may venture an idea, do simply leave your kettlebell in a the highest area of traffic in your house, say, the kitchen, and each time you encounter the cumbrous thing, work a set of swings to whatever number delights you.

For an added bonus knock a set or two off right before you feed and right after, too, to ensure whatever gourd you take aboard is shuttled off preferentially to the hungry muscle flesh and not promptly converted and deposited where it might come off as unappealing. I said the program is kettlebell swings a day, and that premise, I believe, is plain enough to avoid any further elaborations.

But still it begs the question. It is, in fact, a hinge and NOT a squat movement. A hip hinge — like a deadlift movement — forces you to use those posterior chain muscles to move the kettlebell. It will bulletproof your low back by creating an armored brace around your midsection, and it will get rid of that paunchy gut. And the kettlebell swing will force you to use all the muscles in your upper back, thus opening up your chest and forcing you out of the slouchy shoulder look that screams insecurity.

Yes my friend, the kettlebell swing is so good an exercise that…. HIKE 2. HINGE 3. ROOT 4. Every rep counts when you swing a kettlebell — from rep 1 to rep 20 — each one should look as fluid and as powerful as the very first one. Set your kettlebell up about inches in front of you. Push your hips back keeping your butt high and bend your knees slightly.

Gripping the kettlebell with both hands, pull your shoulders into their sockets and fire your lats — the kettlebell will tilt towards you. This is how you start your swing. Not sure which weight to use for the kettlebell swing? Learn what the best kettlebell weight for you to start with here.

When you push your hips back keeping your butt high and your shins vertical, you are hingeing. When you hinge, you overload your hamstrings and glute muscles. This is good because most people today are hip flexor and quad dominant your anterior muscles , so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues.

The hinge is the foundation of the kettlebell swing. The reason why the hinge is so powerful is because we load the hamstrings like slingshots. Here are some lessons I picked up along the way, in roughly chronological order of when I learned them. Before embarking on the challenge, I was more of a wannabe powerlifter: besides 10 minutes of warm-up cardio and plenty of walking, my exercise was largely low reps and nice, long rests between sets. Fit men can elevate their heart rate for a few minutes.

I knew I had a ton of work to do. Swinging aside, the program was a good reminder to stay present during all my exercises. Be mindful of your form. Is your core tense? Are your hamstrings firing?

Loaded movements at high repetitions deserve respect. Pay attention. Stop writing this article in your head. Be with the bell. Busting out low rep deadlifts is very different to smashing thousands of swings. Always one of my most persistent struggles, a tilted pelvis would mean my glutes and low back were taking on load that my core should have been bearing.

Your poor hip flexors. Stretch your damn hip flexors. Some guys track their workouts, some guys just turn up at the gym and lift.

Once, I tried working out at 6 p. The resultant workout served as a good reminder that the body really likes actual food , and that electrolytes help to keep my lower back from cramping like a mother.