Kettlebell swings: How to do them, variations, and the benefits
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The kettlebell swing is an efficient full-body workout designed to strengthen most of your muscles including your posterior chain (the muscles along the back of your body). The exercise can also ramp up your heart rate and is a staple move in strength and conditioning programs.
Swings target your legs, arms, and core muscles while giving your lower back, glutes, and hamstrings attention using a hip hinge movement similar to a deadlift. And if you're pulling together a quick home workout or don't have much time, this move can build muscle and strength all over.
All you’ll need to do a kettlebell swing is one of the best kettlebells for weightlifting at home), and an exercise mat. Although they might sound pretty harmless, beginners and advanced exercisers can benefit.
Below, we’ve rounded up how to do a kettlebell swing, plus the variations to try. But while the move builds back strength, if you’ve ever suffered from a herniated disk or a back injury, check with your doctor or personal trainer first.
How to do a kettlebell swing
The first thing to remember before doing a kettlebell swing is that the swing part of the movement comes from a hip hinge movement, not your arms.
Think of your hips as the hinge in the movement — your lower body stays glued to the ground, with your weight back through your heels, and your torso moves forward and back to swing the weight.
The major muscles worked are along the back of the body — this is not a squat and lift. Be careful not to bend your knees too much during this move and avoid leaning back at the top of the movement, as you’ll put too much pressure on your lower back — keep your core engaged to avoid this.
Start by standing on your exercise mat (we’ve got a list of the best yoga mats that double as exercise mats if you need suggestions) with your feet shoulder-width apart and a kettlebell in front of you
Bend your knees and grasp the kettlebell with two hands
Engaging your core, swing the kettlebell back between your legs. As you swing upwards, engage your glutes and your abs, and keep your arms outstretched as the kettlebell swings upward
Aim to raise the kettlebell to chest height, with your arms outstretched. Squeeze your glutes and snap your hips at the top of the movement
Let the kettlebell fall back down naturally, and swing it between your legs again for your next rep.
What are the benefits of a kettlebell swing?
As we’ve already mentioned, there are several benefits to this killer full-body move. Kettlebell swings are a strength and conditioning exercise and target the back, core, deltoids, arms, traps, lower back, glutes, hips and hamstrings.
They are also a type of anaerobic activity, meaning you’ll get a killer workout in a short amount of time. A 2012 study found that people doing kettlebell swings had a similar average heart rate to those running on a treadmill.
While weight loss should never be the sole reason you work out, if you are hoping to lose weight, kettlebell swings strengthen the muscles and boost your cardiovascular fitness, helping you burn more calories than some other strength-training exercises.
Kettlebell swings also don’t require you to have a great deal of equipment, and can easily be done from home. You're looking at a brilliant exercise if you sit down all day, as they work your hips and back muscles. We’ve also found more of the best exercises to do if you sit down all day here.
The best kettlebell swing variations to try
American swing:
With an American kettlebell swing, instead of pausing when the kettlebell is at chest height, you swing the kettlebell up and above your head, before swinging it back down between your legs. It’s more advanced than the traditional version, as the range of movement is greater. Be sure you’ve mastered Russian kettlebell swings before trying this version.
One-handed kettlebell swing: Again, this is one to try once you’ve mastered the original, but one-handed kettlebell swings challenge your stability, therefore making your core work harder. To do a one-arm kettlebell swing, hold the kettlebell in one arm as you swing it back and forth, keeping your other arm by your side when it’s not working. Be sure to alternate between arms to do the same number of reps on each side.
