Today I’m going to take a deep dive into what exactly people call the kettlebell swing, one of my favorite exercises.
I’m sure you’ve all, at some point, looked for the answer to what’s the best exercise for this, what’s the best workout for that, etc., but in general, there’s no simple answer to everything. I am well aware that there is no single best exercise. Talking.
The truth is, it’s all very personal. A good training program will include a variety of exercises, and no matter how great they are, you will need to switch them up every few months to continue improving your fitness level, and you will need to switch them up every few months to continue improving your fitness level. We need to keep trying.
That being said, there are some exercises that can tick a lot of boxes, but none are more important than this. kettlebell swing. It is because of this influence that the slogan “What the hell does a kettlebell swing do?” was born. This refers to the fact that many people experience improvements in multiple areas of their athletic performance after programming with kettlebell swings.
Kettlebell muscle hypertrophy: Comparison of kettlebell exercises and other equipment movements
But why is it so effective?
When done correctly, the kettlebell swing improves explosive power, builds a strong posterior chain, strengthens your core muscles, and improves your ability to perform long periods of time, a modern life problem that sadly most of us face. It can correct lower back and lower back problems caused by sitting work.
Explosive hip hinges carry over into nearly every athletic endeavor, whether it’s jumping higher, running faster, or lifting heavier. The muscles used to perform the kettlebell swing and the way it is performed are perfect for improving all areas of a variety of sports and exercises.
The anti-flexion plane of the swing requires you to resist your weight as it returns to your hips, allowing you to maintain a strong, neutral spine while correctly activating your core muscles.
This helps prevent your back from arching during other movements and is key to building true functional core strength and endurance.
When it comes to calorie burning, kettlebells are still superior.
Kettlebell swings are an aerobic exercise. Although it can be performed in high reps as a near-periodic movement, adding resistance allows you to work your muscles and cardiovascular system at the same time, burning more calories and accomplishing more in less time. This is a great way to do this.
Kettlebell swing target muscles
“What exactly” in the context of the kettlebell swing refers to the wide range of benefits and effects this exercise can have on your body. Kettlebell swings are known for their effectiveness in targeting multiple muscle groups and promoting overall fitness.
This term suggests that the positive effects of kettlebell swings extend beyond initial expectations, leading to improvements in muscle strength, cardiovascular endurance, and functional fitness. Essentially, it represents the idea that the benefits of kettlebell swings can pleasantly surprise individuals and have an overall impact on their physical health.
With that in mind, before we dig into how to perform the movement and a simple workout I’ve devised to help you experience the “what the hell” effect of the kettlebell swing, let’s take a look at which muscles the kettlebell swing targets. Let’s remember this.
The kettlebell swing is a great full-body exercise that targets different muscle groups. Here’s a breakdown of the muscles used during the kettlebell swing:
- Hip muscles:
- Gluteus maximus: The kettlebell swing strongly activates the gluteal muscles, especially during the explosive hip extension phase.
- Rear chain:
- Hamstrings: Hinging at the hips trains your hamstrings, which are stretched powerfully as you swing upwards.
- Lower back (erector spinae): The muscles along your lower back work to stabilize and support your spine throughout movement.
- Core muscles:
- abdomen: The core is essential for stabilizing the spine and providing strength and support during the swing motion.
- Shoulder muscles:
- Deltoids: The deltoids, especially the rear part, are involved in the swinging motion of the kettlebell as it moves upwards.
- Quadriceps:
- Front thigh muscles: Although not as intense as other exercises, the quadriceps play a role in the early stages of the swing.
- Forearm muscles:
- Flexors and extensors of the forearm: Squeezing the kettlebell and controlling the movement will strengthen your forearm muscles.
- Cardiovascular system:
- Heart and lungs: Kettlebell swings, especially when performed at high intensities, contribute to cardiovascular endurance and overall cardiovascular health.
- Hip flexors:
- Hip flexors: Swinging the kettlebell forward and controlling your descent engages your hip flexors.
- Latissimus dorsi (Latissimus dorsi):
- Upper back muscles: The lats help stabilize the shoulders and upper body during the swing motion.
Because the kettlebell swing is a dynamic, compound movement, it’s perfect for increasing your efficiency in targeting multiple muscle groups at the same time. Correct form is extremely important to maximize effectiveness and minimize the risk of injury.
How to get better with just one kettlebell (with training)
How to do a kettlebell swing
You can think of the kettlebell swing as a cross between an explosive Romanian deadlift and a vertical jump. Before explosively thrusting your butt to push the kettlebell upwards, you need to sit back and engage your glutes and hamstrings.
To understand how to perform the kettlebell swing with correct form, check out the coaching points below.
- Start standing with your feet hip-width apart
- Tall, neutral spine, proud chest, and toned core
- Hold the kettlebell with both hands at arm’s length
- Backswing/Pull the kettlebell below your hips to move backwards
- Contract and push back through your glutes and hamstrings
- Explosively press your feet into the ground
- Thrust forcefully until your hips are fully extended, squeezing your glutes and abs at the top of the movement.
- Raise the kettlebell to chest height
- Don’t do “shoulder raises” / Raise the kettlebell with upper body force
- Bring the kettlebell back to your hips while standing tall and fully extended. Hinge under your spine so your forearms touch your hips.
- Rinse and repeat
Kettlebell Workout – Experience “What’s in it?”
Now that you know what the effects of the kettlebell swing are, let’s try it out.
The kettlebell swing workouts below not only offer endless progression options, but are a great place to start if you’re new to kettlebell swings.
This is as simple as it sounds, but very effective. Using light weight, she swings 15-20 times and rests the rest of the time. Once the minute is up, switch to a medium-heavy kettlebell and repeat 10 to 15 times. Once that time is up, switch again, this time to a heavier kettlebell, and repeat 5 to 10 times.
This style of workout is known as CrossFit’s “EMOM,” or Every Minute on the Minute. That means you have plenty of time to do reps in your workout. In this case, if you do a lightly loaded kettlebell 15 reps in 30 seconds, the remaining 30 seconds will be used to rest your arms. Once the minute is up, pick up the next kettlebell and repeat the rep. The remaining time on the clock is always used for rest.
I start at the lower end of the rep range and work my way up each week until I reach the upper end of the rep range, at which point I increase the weight I use.
15 minute EMOM:
- Minutes 1 – 15-20 Kettlebell Russian Swing (light)
- Minutes 2 – 10-15 Kettlebell Russian Swing (Moderate)
- Minutes 3 – 5-10 Kettlebell Russian Swing (heavy)
- Minutes 4 – 15-20 Kettelbell Russian Swing (Light)
- Continue for up to 15 minutes, constantly switching between light, medium, and heavy kettlebells.
Add kettlebell swings to your weekly program and experience “What the Hell Effect.”
If you want to get even more out of your kettlebell training, check out The Graft IV, the most complete kettlebell program ever created. This program includes three cycles: Strength, Mass, and Power, all designed to give you the most bang for your buck possible. Every workout has a conditioning portion at the end to make sure all the boxes are checked for your overall fitness.
Just keep moving…
be careful
About Luke Downing
“NASM Certified Personal Trainer Minimal Kit Specialist Dad of Luca and Roma Ray. As a father and business owner, I know that not everyone can spend hours in the gym every day. I believe you can do a lot without it, which is why I’m a fan of kettlebell solo training. I like to keep things as functional as possible, which means no unnecessary movements. Everything I do with my athletes has a purpose, and it carries over into their sport, their activities, and their daily lives.”
Check out more kettlebell content from BOXROX that you’re sure to love.
Crossbody kettlebell swing: The exercise you never knew you needed
The perfect push, pull, and leg kettlebell workout for hypertrophy (5-day program)
