Kettlebell Swings for Fat Loss (SUPER Effective!) 

I liked resistance training and weight lifting the best. Combined with keto I once managed to get my body fat down to 14%. I couldnt maintain that level though :-).

What is a proper weight or kg of kettlebell a female should use in order to lose weight

@@paradisefiji8583 it depends on your strength and goals! Eating will matter most but a heavy kettlebell will help

Conditioning with swings! 12 minutes, twice a week. That really shed some pesky weight. 12 minutes is tough. I take breaks to catch my breath, but once it's over I feel amazing! My feet and ankles had gotten week from with the years and in activity. Swings made me use my toes for stability and balance and that fixed my arches and my ankles got stronger immediately! Swings literally restored my gait back to normal. Those are just a couple of the many benefits I've gotten from doing swings. Will never stop doing them.

@@eddieg9506 awesome to hear 🔥 🔥 🔥

Couldn’t agree more. Definitely a great way to boost strength without packing on mass

I agree … I have become sexly strong ! When I swing my golf clubs I m jazzed too

@@jackmwa902 😆😆😆😁😁🤣🤣🤣👊🏻

Personally noticing this. Even if I'm not using my kettlebells often, using them with any weekly frequency has made me quite a bit stronger and increased my cardio. Definitely say kettlebelling is incredibly affective for strength and cardio

Agreed. I use kettlebells and indoor rowing. Uber strong without the bulk.

I recently found out I can do single arm 50 kg swing...now what difference does that make to me or the public...how did I help anyone....just ego.... If it transformed you, then help others...but talking about I lift x amount now is just time waste

@@Harry00020 LOL, the entire comment section is people talking about their KB experiences and progress. And you decided to pick a hole in my comment. Also, I DID share my tips, which led to my personal progress. If you have an opinion on such a trivial matter, then I would suggest you go outside and touch some grass.

@@anzidong7018 ego...it's all ego talk.... Lift 100kg and update us plz

It definitely is! And easy to do throughout the day. What do your workouts usually look like?

This is a good vid on a homemade kettlebell if you have weight plates - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-pNXuxsjiARY.html Otherwise, you could probably fill up a woman's handbag and reinforce it with duct tape.

Incredible, congratulations.

@@SchuyFit Thank you. 50lbs more to go. I was 5'9" and 325lbs!!!

You did only swings ?

@@iqbalmossodeea6844 folk put down included.

Wow how long did that take,?

Hey. Great job. It all adds up!!

100 swings per? day? per 3 days? so 1 day swings, 2 days not, 1 day swings, 2 days not and 1 day swings? or what?

It’s crazy I did the same thing I stopped traditional weight lifting and went to kettlebell only. The amount of changes I noticed are incredible. Best decision I made regarding fitness. Very dynamic/functional training that will actually benefit you in real life.

@Max Belfort I agree with everything you said there. To true.

I just picked up a kettle bell and I like it. What do your guy's routines look like?

@toosas the traditional movements, in my humble opinion, are the best to use. If you learn how to do proper turkish get ups and sold KB swings (it's a hip hinge, not a squat), you will see great results in many, many areas. Strength, mobility, cardio, and just better movement over all in daily life. Then, after you become proficient in those moments, then start looking into other things, such as goblets squats, overhead presses, squat thrusters, and clean and jerks. Just my thoughts though.

Only swing?

Absolutely.

Heck yes! One piece of equipment that’s a must if you’re going the bodyweight route. Still use 35 or have you bumped up?

I agree, I just purchased an adjustable kettlebell.😊

Same! Im in Melbourne and knew it was going to be a hell winter so we got a whole set. Its been the bomb!

Love it man! Any idea how much weight you lost?

Can you share any program or regime you used? I’m trying to switch over to more usage of it.

This and gymnastics rings

Dude, i am kinda stuck with being overweight and i am looking for 1 'golden excercise' . How much weight should i use?

Try 8 kg

Wow, no one really does 100 reps in a go so well done in attemping that. Even people who do 10K challenge keep it to 10-15 reps per set.

@@diaryofnricom163 I didn't know any better! 😄

@@cathywithac3793 HAHA. I will be 55 soon and I doubt if I will attempt 100 reps of anything. You could be just daredevil. 🙂

Do 10 reps of 5 sets with a minute or two rest. Then, after a month, do 10 reps of 10. Check out simple and sinister by Pavel Tsatsouline

So awesome to hear man!

Thats fucking awesome. I weigh 81kg and can dead lift 160kg, but I can barely lift my 30kg kettlebell above my head.

That’s so great to hear! I’m glad it’s working for you.

Dude that's awesome!!!! Congrats!

Amen 😊

Tell us more. How long you been using and your weight and height and size kettlebell you started with and routine.

@@nadeemshabudin556 it's been 10 months now. I started with a 15lb kettlebell to break my body in and get used to all of the movements. I read Enter the Kettlebell a few times (actually all the time for like two months) and watched the video carefully. I did the RKC Minimum program with the 15lb for 3 weeks weeks and then increased to a 35lb for a 3 weeks. During that time my body adjusted really well and I knew I was ready to move forward. Everyone is different, so listen to your body and move at your own pace. Next I completed a 13 week Rite of Passage program with the 35lb, alternating pull-ups in between each clean and press, like Pavel recommends. Strength gains come week over week and there's a huge payoff in daily activities! There's some hypertrophy, but that's not really the main focus. I did Turkish Get Ups on my variety days, among other things. It's important to remember not to overdue it with a bunch of exercises on variety days so you don't overload your nervous system and burn out. Currently, I'm in the middle of the next Rite of Passage program with a 50lb kettlebell. I'm much stronger than I was even a month ago. When I began using the 50lb, it really was a bit too heavy, but I took my time, rested longer in between ladders, and started over to allow my body to get used to the weight. That has paid off as I'm cruising through now and just continue to increase in strength, literally every week. I do weighted pull ups and all sorts of variations. I'm even working on muscle-up progressions. On my variety days I do TGUs with the the 50lb and Power to the People Deadlifts (read the book by Pavel Tsatsouline). Again, taking it easy and getting stronger every week. It's a great feeling! Nutrition and rest are super important! Staying injury free is always my first priority, but you're gonna get nicked up from time to time. It's inevitable, but that's okay. It builds character 😎 just make sure to address issues as soon as they come up. Be good to yourself 👍

@@nadeemshabudin556 weight 170lbs, height 72 inches

So awesome! Glad it's helping.

@phyllislee4096 Tracy Reifkind's book is great! I have it too!👍

How are you getting on?

Can you give us an update?

@@smokejaguar986 Yeah sorry, I had some unforseen problems come up, health and living circumstances but I did manage to get back into it. It's been going really well, I kinda cut the bike out of the mix as I have to walk a lot at my new job but if for some reason I don't get much walking in I do some bike. Consistency with the kettlebell is where it's at. Losing wieght, getting more toned, was quite fit getting back into working again after a short time, can't fault it. I only do 2 to 3 sessions a week with the kettlebell. I also cut the amount I was eating as well, still eat the same things just smaller portions.

Great! It's definitely a great exercise :)

Great! Wednesday we have a video coming out on form, so keep an eye out

Impressive!

45 minutes seems excessive to me!

Completely agree! Thanks for sharing. I documented 200 swings a day with 70lbs if you wanted to check out that video!

Can you do this while also lifting 6 days a week?

I'm scared of injuries, though I'd love to do it daily. At the moment I'm limiting myself to every other day, 40s on/20s off x 4 (about 125 swings). Might try doing it daily and see how the body responds.

That sounds awesome. I'd love to look into how to do that!

This is SO awesome 🔥 congrats on dusting yourself off and getting back to it.

Good luck!

Love that! I just uploaded a video with a 10 min workout. 30 seconds on, 30 seconds off. Really hit hard

@@SchuyFit Beginners to kettle bell adapt really quickly to programming from the beginning. I think 30 seconds on 30 seconds off is great training 2 or 3 times a week but should have programmed progression from the beginning. Start with just five rounds and increase one every workout until you reach rounds in 20 minutes. Then either move to a heavier kettlebell and start again at 5 rounds this time increasing 1 round every other workout or start again this time training one minute on 30 seconds off increasing every other workout until 20 rounds in 30 minutes is reached. This approach will will almost guarantee significant strength, endurance and cardio improvement.

@@kelvinhorton6983 love it! What weights are you working with right now?

@@SchuyFit Heavy swings once a week with 32 and 2 very cardio workouts with 20. Took several months to sort a shoulder mobility problem. Now doing some over head work with 16.

@@kelvinhorton6983 love it. I’m sure the swings helped with the shoulder too

So awesome to hear! 🔥 what weight are you using and how many swings?

@@SchuyFit I've been doing it for three weeks, I started with a five kilo kettlebell, but I got better really quick so now I'm doing 130 swings with an 8 kilo

Lost weight?

@@PS-hl6ml yes

Great to hear! Definitely a good option.

Awesome! Looking forward to the update.

Heyy update! Also , is there any other thing you're combining with KB swings and also if there's some diet you followed. Moreover, how many hrs / mins?

Great to hear!

Great to hear! It definitely is great.

Appreciate that !

Great to hear! What weight do you usually swing with?

@@SchuyFit I usually do alternate OTMEM rounds of 20 swings at 24kg and skips with a 2lb rope for cardio. But I've recently gone up to 32kg if it's just swings in isolation.

Didn't even know Costco had kettlebells, great to know!

That’s so awesome to hear. It definitely can help a lot of those small pains

@@SchuyFit exactly! It’s such an under rated movement

Got you man! They're definitely a great addition.

Definitely work on hinging at the hips like you're sitting down. This should strengthen your back, not hurt it!

This video will explain why you're having back pain after KB swings: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Buz6gaVzVZs.html&ab_channel=MarkBell-SuperTrainingGym

Great to hear, you'll definitely love it! What weight are you going to use?

Great to hear!! This comment made my day, thank you

Fantastic work. How many more to go?

Awesome to hear! It’s definitely a great add

Can’t wait to hear updates! What’s the daily goal?

@@SchuyFit 75 swings at the moment.

Awesome! They're great, aren't they?

That sounds awesome. Do you have a link to the tabata routines?

Awesome! Way to dust yourself off 🔥 slow and steady my friend.

There have been studies showing 15:15 work/rest ratio with snatches have shown these results

Couldn’t agree more. What do your workouts usually look like?

Great to hear! Onnit and Rogue both have great options.

Perfect! How has it been?

@@SchuyFit after 5 days straight and switching my motion the last two days I decided to take a rest to recover. The new more correct form really worked the hamstrings and booty. I was more arm and quad focused in my movement before. Got back on Tuesday with more weight 61 lbs and did 300 reps. 50 reps 30 seconds rest 50 more reps in the morning afternoon and at night. Today it’s 71 lbs and I only did 25 rest 25 one set today. Just testing things out and will probably only do 200 reps total and see how my body reacts. So to summarize.. I don’t know yet.

@@wakawaka1976 Awesome. I'm gonna grab a 72 lb kettlebell soon, 50 is the max I've been working with. Notice any physical changes?

@@SchuyFit so far only one session and it was 100 less reps for the day (200). I will let you know but obviously it was tougher, most noticeably on the grip, so it will be harder work to get reps back up. I’m considering buying a 97lbs kettlebell because a guy is selling it for cheap.. But 97 sounds pretty intimidating! Guess it can always be used as a paperweight

Sounds pretty effective! Are you seeing good results from it?

@@SchuyFit I have some difficulties these days. I think I am making myself hypoglycemic. When I was younger it worked well.

400?! I'm gonna try 500 now I'm inspired

@@heavenlypath1065 Just work up to any total…you don’t have to do things overnight….and listen to your body. If something hurts,stop doing it.

Appreciate that feedback! What other 3 movements would you recommend?

Well of course if your diet isn't in check you won't be burning fat! The swing will help with burning more calories, but if you're not in a calorie deficit it won't matter.

@@SchuyFit yep thats definitely true, i do intermittent fasting and eat 1 meal a day, may not have my calorie deficit down to a point yet but 75 swings on the kettlebell 3 times a week as mention in the book is definitely not enough to see the kind of changes that tim mentioned unless he is already in a calorie deficit in that case doing or not doing the swings will not matter as 75 x3 a week does not burn many calories and is kinda disingenuous just sharing my thoughts and experience cheers!

@@johnnny9 Totally agree with you! Cheers

Thank you sir!

Awesome. Diet will matter the most to get to that bodyfat, but kettlebells will help. You've got this!