Why Are Kettlebell Swings Such A Good Workout?

There are often workout challenges doing the rounds (who remembers the 100 kettlebell swings per day one from last year?!) but kettlebells are far more than a gimmicky workout tool. 

Kettlebells are versatile weights that deserve a place in your exercise routine and one of the best parts is that the humble kettlebell swing packs more of a punch than you might imagine. But let’s start with the basics…

What are kettlebell swings?

Kettlebell swings are a relatively simple exercise, but don’t confuse simple with easy. The technique for an effective kettlebell swing relies on having a good hip hinge (more on that in a second) and that often requires a bit of practice.

But in short, a kettlebell is precisely what it sounds like: you “swing” the kettlebell between your legs and then up in front of you to shoulder height, while gripping the weight in both hands. Well, that’s if you’re performing the “Russian” variety of a kettlebell swing. 

How do you do a kettlebell swing?

As with any exercise or loaded movement, the devil is in the detail! To perform a kettlebell swing correctly you start with your feet slightly wider than hip-width apart. Grip the kettlebell handle in both hands.

Then, keeping your back flat, put a slight bend in your knees and bring the kettlebell back between your legs. Hinge forward with your hips – almost in a thrusting movement – to push the kettlebell forward and up as you stand tall. 

Your arms should stay straight throughout the movement, so you’re not using your biceps to lift the weight up. You’re relying on the momentum you create from your hips. 

What muscles do kettlebell swings work? 

Here’s the beauty of kettlebell swings – they get into a lot of different muscle groups, making them a full-body workout. 

Throughout the whole movement, you’ll engage your glutes and core, as well as your hamstrings and calves. You’ll also feel them in your back muscles – the rhomboids, trapezius and erector spinae. 

Even though kettlebell swings predominantly work what’s known as the posterior chain, that’s not to say you won’t also feel it in muscles associated with your anterior chain and potentially in your forearms too. 

Depending on the number of swings you’re performing per set, as well as the weight you’re using for the exercise, you’ll also find this exercise gets your cardiovascular system pumping. 

What weight kettlebell should I start with?

This question is like “how long is a piece of string?”. The reality is that you need to start with a kettlebell that is an appropriate weight for your level of fitness and strength. Choosing the best kettlebell weight is very personal. 

If you have a personal trainer, they’ll be able to advise on a good starting point. It is worth bearing in mind that getting your kettlebell swing technique right is key to avoiding injuries, so, it’s always better to start lighter and build up. 

The weight you use to perform kettlebell swings will also depend on what you want to achieve from the exercise – is it a way of raising your heart rate and moving quickly, or are you looking for a strength-building exercise? 

This is why investing in an 18kg adjustable kettlebell can be a great option if you’re working out at home. It will enable you to adjust the weight of your kettlebell to suit both the exercise you’re performing and to scale up the weight as you get stronger and fitter. 

What activities are kettlebell swings good for?

Because they work your whole posterior chain and a fair bit of your anterior chain too, kettlebell swings can help you build strength and endurance for pretty much any sport or activity you care to mention. 

They strengthen your legs, shoulders and back muscles, core and your arms. Once you learn how to perform them safely and properly, you’ve got a fantastic tool in your workout arsenal whether you want to boost strength in your legs for running or improve your balance.

Another reason why kettlebell swings are considered a good choice in many workout routines is that they work your whole body while keeping the impact low. This makes them gentler on your joints and makes this exercise suitable for a wide range of people. 

There are also a lot of variations of kettlebell swings. Aside from the classic Russian version, where you bring the kettlebell to shoulder height, there is the American swing, where you bring the kettlebell all the way overhead. 

Then there are one-armed swings and you can even perform these alternating arms with each swing, rather than doing a full set on one side and a full set on the other.