Have You Done Kettlebell Swings Before?

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Kettlebell workout in a gym

Kettlebell swings are a full body, multi-muscle, multi-joint exercises that work your lower and upper body including your core muscles. This exercise will help build power and strength, and they will help increase your cardiovascular system.

Why do Kettlebell Swings?

For these 7 reasons:

  1. High calorie burn.
  2. Easier on your joints than other cardio/power exercises.
  3. Full body workout.
  4. Increase your power.
  5. Stronger posterior chain (muscles on the back of the body).
  6. Better cardiovascular fitness.
  7. Increase overall strength.

What Muscles Are Used in a Kettle Bell Swing?

  • Glutes
  • Hamstrings
  • Quadriceps
  • Calves
  • Erector spinae
  • Trapezius (traps)
  • Rhomboids
  • Deltoids (Shoulders)
  • Core Muscles

How to Perform a Kettlebell Swings

It is important to know how to do a kettlebell swing properly to prevent injury and to get the most out of the exercise.

Here are step-by-step instructions for how to do kettle bell swings:

  1. Stand with your feet shoulder-width apart while holding a kettlebell with both hands (palms facing toward you) and arms straight down.
  2. Inhale and push your hips back (hinge your hips) and slightly bend your knees to bring the kettlebell between your legs.
  3. Keep your back straight and core engaged. No rounding the spine or this could result in a back injury.  
  4. Exhale, contract your glutes, and push your hips forward to lift your body into a standing position. Swing the kettlebell up until you reach shoulder height or parallel to the ground.
  5. Inhale and lower the kettlebell between your legs by pushing your hips back and slightly bending your knees.
  6. Perform 3 sets of 10–20 reps or as many as you can do to start with.

IMPORTANT – During your kettlebell swing, the power is coming from your lower body (your hips and glutes). You should not feel you are using arm strength or muscling the kettlebell up.

On your last rep, make sure to slow your momentum down gradually until your swing comes to a stop. If you abruptly stop the exercise in the middle of a swing, it can result in an injury, specifically in the back.

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