what are the actual benefits of the kettlebell swing? Tune into this video to find out and if
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what's going on everybody Schuyler Diehm here lifestyle fat loss coach and today we are diving
into the kettlebell swing now i released a video a while back with the kettlebell swing that blew up
and from what i can tell a lot of people are very very interested in why someone should do swings
what are the benefits of swings and of course how to do them so in this video i want to cover
six benefits that you can expect to see by doing consistent kettlebell swings so
with that being said let's dive into it first benefit of consistently swinging a kettlebell
is that it builds full body power and strength now if you think about this if you're swinging this
heavy weight you're doing it over and over it's going to develop some sort of power and strength
but the question is how much so there was a study posted in the journal of strength and conditioning
research that wanted to test the transference of kettlebell strength to actual strength power
and endurance so in this study participants were tested they did swings and then they were tested
again over a period of time and what they found was that there was an increase in their clean
and jerk and there was an increase in their bench press and so through that study the results found
that kettlebell training can be effective as an alternative method to enhance strength and power
during traditional weightlifting exercises along with that there was a study done by ace which
we'll discuss in a little bit that found that core strength while doing the kettlebell swing
increased by 70 which is a massive massive jump that's one side of the coin right if
you're swinging this heavy thing around you're probably going to develop some sort of explosive
power and strength the other side which is benefit number two of the kettlebell swing
is that the swing itself improves your cardio now if you think about it you're swinging it which is
the power but you're doing it consistently for 30 seconds 45 seconds however long so you are going
to develop some form of cardiovascular strength and so there's an a study done that found that
through swinging for about a 20 minute workout the average participant burned approximately 20
calories per minute now if you want to compare that to another exercise that's about the same
as running a six minute mile pace or even cross-country skiing uphill at a fast pace
so if you look at that that is an astounding result just from swinging a kettlebell because
first of all most people can't run a six minute mile most people can't even run a 10 minute mile
but then second of all in case anyone has any knee issues or joint issues kettlebell swings help you
avoid that where running you're kind of beating your body down so whether you are in incredible
shape or you are a complete beginner if you find the right weight with the kettlebell and swing you
can get some of the same cardio benefits from the kettlebell swing and so that kind of segues into
benefit three from the kettlebell swing which is basically helping with weight loss so we can look
at it from a calorie and it's going to be much more effective at burning calories than a lot
of other exercises we can also look at it from a hormonal end where kettlebell swing has been
shown to have some pretty intense human growth hormone and testosterone changes and so there's
another study published in the journal of strength and conditioning that also found that testosterone
was significantly higher after doing kettlebell swings and growth hormone was higher as well so
when we look at this from a holistic lens not only do you have the added calories burned that's going
to aid with weight loss if you don't overeat but you also have that hormonal changes that's
going to allow you to build more muscle which in turn will help you burn more calories as well so
before moving into number four i'm curious if you could leave me a comment what weight do you
usually swing with with the kettlebell right now i'm working with about 70 pounds but that's been
a pretty big transition because when i started out i was probably at like 35 pounds but i love if you
could let me know in the comments benefit number four from the kettlebell swing is that it's going
to strengthen your posterior chain and improve your general posture so there's another study done
in the journal of strength and conditioning that took seven male subjects and basically had them
on a kettlebell swing regimen what they found was that the seven participants actually had a very
noticeable change in terms of the health of their back and the function of their back as well it is
worth noting that there are some people who found that it irritated the tissue in the back but what
i will say is that if you don't have your form right with the kettlebell swing that's one of the
risks you run you really have to make sure that your forms dialed in but either way if you think
about it if you're swinging you're exploding up at the top that posterior chain is going to make a
pretty big difference and i also think it's worth mentioning that one of the benefits i saw when i
did 200 kettlebell swings every day for a month was a strengthened posterior chain and if you're
interested in watching that video you can check in the link at the description as well benefit number
five of the kettlebell swing is that it improves overall balance and so if you think about this
from a logical standpoint if you're swinging this kettlebell it's this large mass that's moving back
and forth it is gonna take some balance with your feet to be able to maintain that posture and to
stay in that grounded position the science backs it up ace fitness found that in addition to the
predictable strength gains kettlebell training was also shown to markedly increase aerobic capacity
which we talked about improve dynamic balance and dramatically increase core strength and the final
segue into benefit number six of the kettlebell swing which was also shown in that same study
i just mentioned was increased heart health and we can think about this from cardio endurance we
can think about this from improving the posterior chain but basically being able to swing like that
is going to improve the health of your heart of course swinging with a heavy kettlebell is going
to improve your grip as i saw with my experience and there's a lot of other stuff out there but
as far as functionality of the kettlebell swing as far as the benefits of the kettlebell swing
it's one of my favorite for overall fat loss for overall metabolism and it's something i believe
most people should include in their weekly and potentially even daily routine so that's all i got
for you today guys again if you are interested in simplifying the process of weight loss maybe you
are sick of counting calories maybe you're sick of bouncing from diet to diet or doing the yo-yo and
you really are focused on that sustainable path to weight loss check the link in the description of
this video we've got a free training i put together on basically how we do what we do
and once you watch that you're really going to understand why what we teach is so effective
so that being said again leave me a comment below with the weight that you usually swing with with
the kettlebell but besides that as a reminder subscribe to the channel tap that like button and
also hit that bell to be notified when we release new videos and of course as always make sure to
eat smart move more sleep deep and be grateful for this moment i'll see in the next video