Kettlebell Swing Before And After Pictures

I bought and assembled my own t-bar-bell as well. Didn’t like the glove idea so I bucked up and bought Gorilla Tape to wrap the handles. Whether you feel like you don’t have the time, never stuck to a plan before, you have no idea how to swing a kettlebell, or you’re totally adverse to cooking — we ALL start somewhere.

I’ve been a skinny guy my entire life, but now that I’m getting older I’m noticing some belly fat (or is it a mini beer-gut?). I think I’ve always been stronger than I look and have done more reps, lower weight in most of weight training. In recent weeks, I have slowed down my workout routine because I’ve been having some rotator cuff problems and I’m trying to let it heal. So it bothers me that I haven’t been able to work out with weights.

Why 100 Kettlebell Swings?

We see a lot of unfit guys starting with the 16kg, although most will start with a 20 or 24. Strong blokes might advance quickly and go heavier, but generally the 24 is a comfortable weight all round. With that in mind, there’s not usually an expectation for women to pick a 20kg up straight away comfortably.

Of course, when I leave Canada for New Zealand, I will not be able to carry my kettlebell in my backpack. So at that point I’ll have to switch to a bodyweight-only regimen. I wasn’t sure what I’d do when I finished this experiment. Obviously I’m not going to pack up the kettlebells, I’m just getting warmed up. But I do need the accountability factor of posting my results online, so the experiment will continue.

Eat Healthy With 7 Day No Junk Food Challenge

Was the lack of heavier bells also why you added the cardio? Just curious if you think normal S&S is sufficient for weightloss? Jason was a big guy and sounds like diet was key, but if a 40 and 48kg bell were available, would you have pushed to the sinister goal alone or still kept the cardio circuits.

I get the importance of the HIT workouts, but I’m wondering if fitting in yoga a couple times a week would interfere with the recovery time that’s a part of them? It makes a pretty big difference for my calmness throughout the week, so I don’t want to give up or minimize it unless it will have a negative impact on my muscle growth. I’m a personal trainer, NASM-CPT, & Level 1 Kettlebell Instructor through Kettlebell Concepts. I learned directly from Adam Cronin here in NYC. I was also instructed by Yuri and Alex of Health Factory USA in that course. I have been doing Tracy’s workout and her new top 40 since the first of this year.

Post Navigation

Since kettlebell swing workouts aren’t particularly complicated, people of all ages can do such workouts. One study revealed that kettlebells can be just as effective as jump squats . In the study, participants experienced increases in both maximum and explosive strength from kettlebell workouts.

Use our state of the art FREE heathy living tracking tool with up to 180 challenges to gain lasting results. With back flat and abs pulled in, squat down and hold your kettlebell with both hands between your legs. Maintain a tight core throughout the duration of the exercise. Explode through the hips to bring the kettlebell up and do not lift it with your shoulders. Stop the momentum of the swing at shoulder height.

Hopefully, this will battle down some of the idiocy of what we see concerning the swing on the internet. You did a nice job walking through the basics. I’ve been a long time fan of yours and have been reading each and every article for the past couple years.

He says he’ll do it, but he’s more relaxed than me about prescriptive programming (if I’m OCD, he’s ADHD). I used a running timer on my iPhone to keep tabs on progress. Checked the digits after a set and added roughly a minute until picking up the bell again, then four minutes between each round. Headed down the park near by house with the 24kg kettlebell and a pair of full-fingered cycling gloves. It had been more than a week since my first attempt, so the rips had mostly healed up. The gloves worked a treat at preventing any further damage, though I still felt the friction and weight on my fingers .

His goal was to put his body through maximum survivable volume and find out what would happen. He’d be able to test out a few interesting ideas on pacing strategies and see for himself if this thing called overtraining really exists and what it feels like. As Jeffries and many others have shown, kettlebell swings work well for body composition changes, especially when they’re done at a high volume and with a significant anaerobic emphasis. They can also be used to hit some pretty impressive levels of work capacity. Some days, I really wanted to do 500 swings, but it just didn’t feel right.

Once the three sticks are on the bag, I know I only have the 50s left. Starting to get into the swing of things . Still avoided extra strength movement during workout – I’ll kick that off soon.

I went through another pregnancy using double kettlebells , and a single 44lb all the way through my pregnancy. I started researching everything I could get my hands on about kettlebells and physique transformation. I also came across Tom Venuto’s Burn the Fat, Feed the Muscle. I realized that I was going to have to pick up the weights and change my eating habits to get the transformation that I wanted. The last week of the challenge was when I started getting compliments.

Generally a 16 is what I would think for any fit females, although a 12 is definitely very common in those who tend to be deconditioned and overweight. It’s really one of those things that are best done when you can see the person and have them try different things. You may be a little modest about your fitness though. I’d rather not see someone get something too heavy and keep using it and risk injury rather than feel they wasted their money. Also, if anyone wanted to use the kettlebell for anything besides swings, a slightly lighter weight makes it more versatile. Tim Ferriss noted in his book, The 4 Hour Body, that he performed 75 reps of kettlebell swings just twice per week and in 6 weeks he dropped to his lowest body fat percentage in years.

This was a pit-trap for me, as I got into the habit of deferring my workout whenever I didn’t feel up to topping my last totals. If there is anything I wish to address in my further kettlebell adventures, this is it. My posture has improved and my back is not sore after sitting at the computer all day. I don’t get winded during football or basketball like I used to.