The Kettlebell Swing - Single Best Exercise EVER?

The Kettlebell Swing – Single Best Exercise EVER?

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If there was only one exercise you could perform for the rest of your life, that would give the best all round results on your body in terms of fat loss and muscle gain, it would in most cases be the kettlebell swing. The simplicity of the kettlebell swing makes it useful for the large majority of people, and it’s often considered to be the single greatest tool of lifting that has been invented so far.

We see new workout trends come and go every month, claiming that their method is the best ever. However many professional athletes, trainers and scientists all have a similar conclusion – one tool that will bring results like no other is the kettlebell. A centuries old piece of iron with a handle is still the main piece of training equipment if you’re looking to get results effectively and simply. The cannonball-shaped metal piece were first developed by Russian strongmen in the early 1700s as a way to build strength, balance, flexibility and endurance quickly. If you want proof that it works incredibly well, watch Gerard Butlers physique in the movie 300, or Ryan Reynolds in the green lantern. They both used kettlebells to prepare for their roles.

There are many highly respected people in the fitness industry that advocates the kettlebell swing such as Elliott Hulse from Strength camp, Jeff Cavaliere from athlean X and many more. Tim Ferriss also talks about the great benefits of the kettlebell swing in his book the four hour body, where 41 year old Tracy Reifkind who weighed 245 pounds manage to lose a whooping 100 pounds only doing exercises with the kettlebell. She lost 45 of those 100 pounds in the first 12 weeks. She did the russian kettlebell swing twice a week for an average of 15-20 minutes, with her longest session lasting for 35 minutes. She says “If you could only do one movement for the rest of your life, do the kettlebell swing.” Tim states in the book that he agrees with this statement 100 %, and he actually have had great results with it himself.

The American council on exercise published a study on the effects kettlebell workouts has on the body, and they can provide one hell of a workout. Based on comparisons with data from previous research on standard weight training, the heart rate and oxygen consumption responses during the kettlebell snatch routine suggest it provides a much higher-intensity workout than standard weight-training routines. Furthermore, the kettlebell snatch workout easily meets industry recommendations for improving aerobic capacity.

Chad Schnettler states that “it is good news for people who are looking for a very good resistance-training workout that will also help them lose weight.” “For people who might not have a lot of time, and need to get in a good workout as quickly as possible, kettlebells definitely provide that.”

If you’re sick of switching up workout routines and combining weird cardio exercise with weightlifting, give the good’ol kettlebell swing a go. You will achieve great results with minimum time spent if you do it correctly. I will link the studies along with the four hour body in the description. I hope you enjoyed this video, leave a like if you did. Leave a dislike if you thought it was shit.

Sources:

Four Hour Body on Amazon: http://amzn.to/2q4m9Db

https://www.ncbi.nlm.nih.gov/pubmed/21997449

https://www.acefitness.org/getfit/studies/kettlebells012010.pdf

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Life of Riley by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
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Artist: http://incompetech.com/


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A Easy But Fast Way To Lose Belly Fat After 30, 40, 50 ,60

Motivation is key to your weight loss success. Set concrete goals for yourself, and find ways to keep your enthusiasm high. Always remember to make exercising fun. Turn exercise into a reward, not a punishment. Follow these tips and you’re going to be one step closer to where you want to be.


Listening to workout music can get your heart pumping and make you push yourself further. Your body naturally moves to the music. When you get started, you will be able to keep moving for a long time. Dancing is a superb way to work out your body.


Exercising with a friend makes your workout fun instead of a chore. If you spend time exercising together, you can catch up on what has been going on in life and socialize. Your exercise time will speed by even while you are getting the benefits of a full workout! Remember, that’s what your friends are meant for!


Exercise video games can be a tremendous boost to your workout regiment. These video games are great because you are more concentrated on the game than on the face that you are working out. Keeping your mind off of your workout will make exercising much easier.


If you are going to work out, it is important that you have the right gear. The easiest way to lose motivation is to pull on your old, baggy sweats. By having exciting workout apparel, you will gain motivation for exercising.


If you vary your exercise routine, you will remain interested and work different parts of your body at the same time. Boredom is a large reason in why you may stop exercising. Altering your workout routines so there is plenty of variety will assist you in staying interested and focused. If you stop exercising, you will lose momentum and it will be harder to start up all over again.


Treating yourself to something special when you hit an exercise milestone is a terrific idea and one that helps keep your enthusiasm high. Your reward does not have to be big or fancy; it can as simple as a small portion of a delicious dessert or something new to wear. As long as the reward is within reason and something that you want, it will serve as a source of encouragement. Having motivation is what will help you reach your goal.


Do not think of exercising as nothing but a chore. You can transform a workout into something fun if you know how to add some spice to your routines. Add some of these tips below to help make your workout routine more enjoyable and fun.

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Dr. William W. Tong
Dr. William W. Tong
An authority on food psychology, Wansink is most beneficial known for his work on consumer behavior and for popularizing terms such as "mindless eating" and "health halos." He authored the best-selling book Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink participated in the first two editions of Best Diets.

5 Comments

  1. Great video, like and sub in a heartbeat.

  2. You win a like and a sub.
    Congrats!

  3. 53lbs -75 swings : yikes be luck to be able to pick up the 53, lol… Nice Job ??(lol the start with that chick )

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