Make Your Abs Work with Kettlebell Swings
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Not all exercise routines are created equal. Some people can find themselves bored with their workouts and unmotivated to keep going. If you’re looking for a new way to work your abdominal muscles, this blog post is just what you need!
Doing kettlebell training works up your abs because it calls for a braced core throughout and an added contraction of abs and glutes at the top of the swing. To help you control the heavy, dynamic movement, your core and spinal column are stiffened with a series of rapid abdominal contractions.
Kettlebell exercise will teach your abs how to work hard while also giving them an intense workout with an explosive movement at the same time. We’ll discuss how kettlebell exercises can help tone your core in this article!
Do Kettlebell Swings Work Abs?
Kettlebell workouts are perfect for improving your core strength, upper body strength, and endurance while also maintaining a high cardio rate. This is because you lift weights explosively to make the most of every movement.
When it comes to working out, it’s important that you’re able to maintain proper form in order for your body not to get injured during exercise routines.
The explosive movements involved with kettlebell training help build abs because they help improve your ability to tighten up the entire midsection of your body.
This tightness helps you build strength and endurance with this exercise by teaching your abs how to work hard while also getting a good cardio workout at the same time!
Kettlebell training is an excellent way for people who are just beginning their fitness journeys as well as those who are more advanced in their workout routines.
If you’ve been looking for a way to build strength and endurance while also getting an intense cardio session, kettlebell training is your best option!
Also, if you’re just starting out with exercise or have had physical limitations that prevent you from doing other activities such as running or walking, the explosive movements of kettlebell training are perfect for you!
Are Kettlebell Swings Good for the Core?
The use of heavy kettlebells in a full-body training workout plan is the perfect way to improve your strength, endurance, along with your overall health, and encourage weight loss.
Kettlebells are a great option for people who want an intense workout but don’t have time to spend hours in the gym at a time. They’re also ideal if you find yourself bored with other exercises such as running or walking on the treadmill (ahem, looking at you gym rats!).
The best thing about kettlebell training is that it’s effective for people of all fitness levels. Even if you’re just beginning your exercise journey or have had physical limitations in the past, this is perfect for building strength and endurance with explosive movements!
So, do kettlebell swings work abs? You bet they do. Not only will you be working out all of the muscles in your midsection, but building strength and endurance as well. If you’re looking for a new way to get fit or want an intense workout that doesn’t require hours at the gym, kettlebells are your best option!
Kettlebell training is also great for people who have other physical limitations or just want to try something different in their workout routines.
It’s an intense exercise that will help you build strength and endurance while getting a good cardio session in at the same time.
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What Kettlebell Exercises Can Work Abs?
So now we can talk about specific movements that work abs with kettlebells. There are many different options along with kettlebell weight choices so I can’t list them all.
But below are a few of the most common kettlebell swings work abs exercises that you could choose from that have a single-arm swing, regular swing, or a mixture:
Kettlebell Turkish Get Up
The kettlebell Turkish get up requires both strength and balance. You need to be able to hold the weight up off of your chest long enough for your legs to move into position before standing.
If you can’t hold the weight up, then use a lighter kettlebell. If you are using too much weight to perform this exercise with proper form, then use a lighter kettlebell.
Choosing to do kettlebell windmills requires you to have a strong and stable core. The weight in the kettlebell is held up by your arms which means you need muscles that are able to hold the weight and not just your abs.
Kettlebell Sit and Press
In a kettlebell sit and press, you will need to be able to hold the weight up. You also must have a strong and stable core that can help you sit upright while holding the kettlebell in front of your chest with both arms extended out in front.
Kettlebell Straight Arm Sit
For a kettlebell straight arm sit you will need to be able to hold the weight up at arm’s length in front of your chest. This is a good exercise for getting into proper form with the kettlebell swing because it requires you to have both arms extended out in front of your body while performing this movement.
Kettlebell Plank Row or Renegade Row
In a Kettlebell Plank Row or Renegade Row, you need to be able to hold your body up with just the kettlebell in one hand.
Perform this movement slowly and don’t let yourself fall back or forwards during it. This can cause injury if done incorrectly so make sure that you are doing these correctly before increasing the weight on them.
Kettlebell Deck Squat
With a Kettlebell Deck Squats, you need to be able to hold the weight up in front of your chest. What makes this exercise a little different is that you will also have it resting on top of your thighs as well while performing them which gives you more stability with the kettlebell.
Kettlebell Lateral Swings
To perform a Kettlebell Lateral Swing, you will need to be able to hold the weight up and swing it from side to side.
The Keys to Correct Performance
To properly perform kettlebell swings, you must remember the following key points:
- Kettlebell swings are not squats! You do not want to squat down in order to pick up a kettlebell. That would place too much stress on your ankles, knees, and hips.
- Your body should form a straight line at the top of each swing arc (from head to heels).
- If you are advanced, try keeping your arms in front of you throughout the entire movement instead of bringing them back between every repetition. Doing so will increase the workload put on your abs because they have to work harder to stabilize you while holding this position. It may sound easier than it really is—don’t be surprised if this variation kicks up your heart rate even more!
- Avoid using momentum to swing the kettlebell up. This technique may allow you to pick up heavier weight, but it sacrifices form and puts your body in an unsafe position that can cause injury or just make exercises like this one pointless by making them too easy for you.
If performed correctly, swings are a great way to strengthen muscles throughout your entire midsection while also working your hamstrings, traps, back muscles (specifically the latissimus dorsi), glutes, quadriceps…pretty much every muscle involved with running!
And because swings work so many different areas at once, they can help prevent injuries since having strong stabilizer muscles helps correct muscular imbalances before they become problematic.
How Much Weight Should I Use?
The amount of weight that you want to use on swings will depend on your strength, experience level with this movement (i.e., are you a beginner or an advanced trainee?), and goals for performing kettlebell swings.
If you want to use heavyweight while doing these exercises in order to challenge yourself, then start out using the lightest possible kettlebell that allows you to perform sets of ten repetitions without sacrificing proper form throughout each repetition. You can build up from there as long as your body is able to tolerate it!
But if you’re new to swings, don’t go too heavy; instead, stick with one that’s manageable so that form doesn’t suffer—this way every rep counts towards building more muscle and achieving better results!
How Many Reps Should I Perform Per Set?
The recommended reps for kettlebell swings are ten to twenty repetitions, in sets of two or three.
The reason for this is that you want each set to feel challenging but not impossible. You should be able to perform all the reps without compromising form and with control throughout each repetition—of course, increase weight when doing heavier swing variations!
If you’re a beginner trying out swings for the first time ever, here’s what your program can look like:
-Day one = 15 reps x (two sets) + 30 seconds rest between sets
-Day two = 20 reps x (three sets) + 45 seconds rest between sets
-Day three = 25 reps x (three sets)+ 60 second rest between sets
Use these workouts on non-consecutive days and allow yourself at least 48 hours of rest in between sessions.
After a few weeks, increase your weight so that you can get back down to doing sets of ten reps per set while still allowing yourself 60 seconds of rest in between sets (and it doesn’t hurt to drop the total number of sets down from three to two).
These are general guidelines; if needed, decrease or increase time and/or reps according to how you feel on any given day—but make sure not to do more than twenty swings with heavy bells without resting! Otherwise, you’ll be putting too much stress on your lower back.
Kettlebell swings are a great exercise to burn fat and strengthen your muscles. They work well for people of all experience levels, but if you’re new or uncertain about how heavy you should go with weights, start out light.
The sets can be hard at first, so make sure that they don’t become too easy quickly by increasing the weight!
It’s important not to swing too much without resting because it puts more stress on your lower back than other parts of your body which could lead to injury.
Kettlebells provide many benefits such as strengthening stabilizer muscles and preventing injuries due to muscular imbalances before they occur.
Filed Under: Kettlebells