Kettlebell Swing 101: Benefits and How to Do It
The kettlebell swing is an exercise that packs a punch and can be done anywhere. Photo by Marques Jackson Photography.
Kettlebell Swings Pack in Cardio + Strength
By Marnie Kunz
The kettlebell swing will help you get stronger, burn a high amount of calories in a short time, and improve your fitness level. Unlike most weightlifting exercises, the kettlebell swing is a unique strength training exercise because it also offers a cardio workout. The kettlebell swing is the burpees of weightlifting because kettlebell swings are a compound exercise that targets large muscle groups in your whole body and boosts your cardio endurance. (Check out my burpees post for more on burpees). So kettlebell swings are your best bet if you are short on time and want a serious strength and cardio workout.
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What Is a Kettlebell Swing?
The kettlebell swing is a powerful tool to boost any workout program.
The kettlebell swing is a hip-hinging exercise that targets your glutes, core, hamstrings, back, delts (shoulders), and arms. Kettlebell swings use a kettlebell, a free weight that is round with a flat base and arched handle. The kettlebell swing involves holding a kettlebell with straight arms, bending the knees, and swinging the weight between your legs, then pushing up while swinging the kettlebell forward.
Kettlebell weights and exercises originated in 18th-century Russia, where they were used in strongman competitions. The kettlebell swing we focus on in this article is also known as the Russian kettlebell swing.
Kettlebell Swing Benefits
Since kettlebell swings strengthen many muscle groups and offer a cardio workout, they include many benefits.
Here are the main benefits of kettlebell swings:
Improved strength
Builds lean muscles
Low impact
Improves posture
Full-body workout
Burn a lot of calories
Improves heart health
Builds endurance
Improves power
Helps with muscle imbalances
According to a kettlebell study published in the Journal of Strength and Conditioning Research, after 6 weeks of kettlebell training, participants’ maximum strength improved by 9.8%, and explosive power improved by 19.8%. The two-handed kettlebell swing is the staple kettlebell exercise and is most commonly used.
How to Do a Kettlebell Swing
To do a kettlebell swing, begin by standing with your feet slightly wider than shoulder-width apart.
Hold the kettlebell in front of your body with both hands on the curved “handle” and straight arms.
Hinge at the hips, bend your knees, push into your heels, and swing the kettlebell back through your legs. Keep your back flat and core engaged.
Next, swing the kettlebell back up to about shoulder height, and raise your body to a standing position, squeezing your glutes and tightening your core muscles while thrusting your hips forward.
Swing the kettlebell back between your legs as you hinge at the hips to begin your next rep.
Here are some kettlebell swing tips:
Squeeze your glutes when you swing the kettlebell up.
Keep your core engaged and back straight. Don’t let your back round or hunch over.
Think of your arms as levers with your main power coming from your lower body.
Do not let the kettlebell swing too high — keep it to shoulder height or below.
The movement is hip-hinging, not a squat, so don’t bend your knees too much.
Use an overhand grip on the kettlebell.
How Much Weight?
If you are still determining how much weight to use for your kettlebell swings, start with a lower weight amount to ensure you can maintain good posture and form. I recommend beginners start with 5 lbs. or 10 lbs. Advanced people with kettlebell experience may use a 15- to 25-lbs. kettlebell weight to begin.
As you progress over time, you can use a heavier kettlebell weight.
If you are in the market for a kettlebell, I recommend ProSourceFit for excellent quality kettlebells and stellar customer service. They have traditional kettlebells or the option of an adjustable kettlebell if you plan to increase your weight regularly. You can do many other exercises with a kettlebell, and you can use kettlebells instead of dumbbells for many exercises. Some kettlebell exercise options include kettlebell deadlifts, squats, sit-ups to press, push presses, triceps presses, bent-over rows, and box step-ups.
Kettlebell Swing Variations
The two-armed kettlebell swing to shoulder height described here is the Russian kettlebell swing. There is also an American version, where the swing goes above head level, but this advanced move places more stress on the shoulders and upper body. I do not recommend this variation for safety reasons. Swinging a heavy weight to shoulder level is plenty of weight to swing around for most of us to handle.
Another variation is the single-arm kettlebell swing. This variation is advanced, for those who master the two-armed swing and want to target the arms more.
To do the single-arm kettlebell swing:
Begin from the same starting position and lift the kettlebell with one hand.
Do the same exercise as the regular kettlebell swing, hinging at the hips, with one arm swinging the kettlebell.
Repeat with the other arm.
Kettlebell Swing Workout
So how many kettlebell swings should you do, and how often? As with other weightlifting exercises, your body needs at least a day to recover between kettlebell workouts. I recommend incorporating kettlebell swings into your workouts two to three times per week. Do not do two days in a row of kettlebell swings. Instead, consider them part of your lower body weightlifting program.
For the number of kettlebell swings to do, for beginners, start with 5 swings and 20 seconds rest. Then repeat to do a total of three sets of swings. For more advanced exercisers (if you are already following a weightlifting program regularly), start with 10 kettlebell swings and 20 seconds of rest. Do a total of 3 sets of kettlebell swings.
The kettlebell swings are a great addition to your glutes workout or a lower body strength training day, or you can do them after a run a few times a week to boost your full-body strength. Have you tried kettlebell swings? Comment below with your thoughts on them.
Related Posts: 3 Best Glute Workouts to Get Results, How to Set Up Your Home Gym
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, a dog lover and Akita mom, and the founder of Runstreet.
