The kettlebell swinging is a traditional form of exercising with plenty of kettlebell swing benefits. It can be performed with either one hand or both hands when you have to swing the kettlebell between your knees to somewhere near the eye level.
The exercise can also be performed with the help of a dumbbell medical ball in a bag and a weight plate as available. Before you start swinging, make sure that you stand with legs spread correctly. It shall help you get the strength to swing the kettlebell easily without causing pain to your arms even if you continue with the exercise for long.
Listing the kettlebell swing benefits
- Increased power
Among multiple kettlebell swing benefits, it helps in powerful hip thrust with effective extension in the glutes and hamstring muscles. Even in weight lifting, it helps in muscle building along with pressure in the lower back. This is referred to as power zone as it maintains in lifting, running and different jumping movements. With the help of a kettlebell, it boosts muscular power.
- Helps to have muscular endurance
This is another among the kettlebell swing benefits that boost muscular endurance and gives the ability to generate muscular contractions for an extended time. Using the kettlebell in moderate to high reps combined with a short period of rest, it helps to have better muscular endurance. The glutes, lower back, shoulders, hamstrings, quadriceps along core muscles are effected in this exercise of kettlebell swinging.
- Better aerobic capacity
For effective aerobic exercise, kettlebell swings. With the help of kettlebell, try to perform a high repetition of a set of 50 or more that helps to give your lungs and heart a proper workout regime. The workout enthusiasts try to work up to sets of 500 to 1000 reps at a stretch. If you plan to perform high reps of kettlebell swings, set a suitable rhythm as you have to continue with it for a long time. Swinging in rhythm with music help you maintain a suitable swing.
- Increased anaerobic capacity
The kettlebell swing benefits include better anaerobic capacity when you perform the exercise correctly. For better anaerobic fitness, interval training is effective to try. Take moderate to heavyweight to swing the kettlebell from 30 to 90 seconds. In between, you can rest for a moment and continue with the exercise for as many sets as you can. In this, heart rate and breathing rate will increase and your muscles will start to burn. The burning happens as lactic acid produces as a byproduct of anaerobic exercise.
- Better diabetes control
If you wish to have suitable kettlebell swing benefits, diabetes control is another option that helps. Proper kettlebell swing can go a long way to help control your diabetes. As diabetes contributes to the inability of the body to process sugar content, including glucose, it stays in arms and body for long.
It can also affect your kidney, lungs including other organs. Therefore, by undertaking kettlebell swinging, it helps to use the unused glucose that stays in the human body resulting in negative impact. The muscles will burn up when performing the kettlebell swinging. This way, the diabetic body does not require processing the sugar content as it can be done with the help of the exercise.
- Enhancing your ability to balance better
Among the kettlebell swing benefits, one can get a better ability to balance. While swinging the kettlebell from between legs, bending over it to somewhere above and in front of your arms extending it upwards. When constantly changing the position, it indicates that your body is capable of adapting to position changes. This way, your body is trained for the body in different positions.
In the muscles, the proprioceptors are the receptors that help in positional change of the body. These receptors are the ones that help the body to adjust its position and stay in place even after frequent changing of position. If you continue to do things that force the body to balance, the more you practice, the better balance you get. So, having a suitable balance is important, and with the help of kettlebell swing, it can help top improve by working with your back and core muscles.
- Helps in losing bodyweight
The swinging exercise helps to lose bodyweight. The body needs the energy to work out the extra calorie that it has. With the help of kettlebell swing, it helps burn 20 calories in on minute that counts to 600 calories in almost 30 minutes and even more. For excessive calorie-burning capabilities, you have to continue with the swinging for 60 minutes. In case, there are not sufficient calories required for energy in your body, the fats in your body will be used up helping to body get rid of the pounds in your body.
- Reduces back pain
The swinging movement along with the weight of the kettlebell helps reduce back pain. The combined effect of the weight of kettlebell and the swings help to reduce the pain that is caused by problems of tight muscles and posterior strain. To stretch your back, relax your muscles and maintain good health, the kettlebell swinging shall help.
Wrapping it up
As mentioned above, the kettlebell exercise is a suitable exercise offering plenty of benefits. Even, the whole body is benefitted from the swinging exercise. With lots of benefits, you will be happy with the results and help you maintain good health. But make sure that the exercise is done correctly with help of a trainer.
For healthier lungs and heart, trying the exercise will help. Try to continue to do it correctly following long stretches. By working your muscles and heart in the right manner, it shall help to maintain good health for a long time. Take the kettlebell swing exercise depending on the weight you can take. Make sure that you spread your forefoot and heels so that you can swing the weight properly.