5 Epic Benefits Of The Kettlebell Swing For Total Body Conditioning (2023)

The Kettlebell Swing - Introduction

What are the benefits of kettlebell swings for you?

Kettlebells are not new.

Like dumbbells and barbells, they have been around for hundreds of years.

But in the last decade, they have seen a resurgence in popularity, especially since they are part of so manyCrossFit Training.

There are hundreds ofexercises with kettlebellsto choose from, and each one is uniquely beneficial.

Of all the exercises you can do with a kettlebell, the swing is arguably the most popular, and perhaps the most valuable.

Many fitness enthusiasts believe that squats and deadlifts are the kings of training.

But Tim Ferris says, "The kettlebell two-arm swing is king and all you need to get dramatic body recomposition results."

This post will review the main benefits of kettlebell swings and how to do them correctly.

Benefits of the kettlebell swing

The kettlebell swing takes time to master, but once you master it, the exercise has a host of benefits.

The Kettlebell Swing: The Best Single Exercise Ever?

The benefits of kettlebell swings include:

#1. A stronger rear chain

The posterior chain is the collective term for the muscles that make up the back of your body, including the glutes, hamstrings, lower back, and upper back.

These muscles are crucial for better posture and to improve athletic performance.

Kettlebell swings are one of the best kettlebell exercises for developing the entire posterior chain.

#two. Fat loss and weight loss.

Kettlebell swings engage many muscles, including those in your lower and upper body.

That means they use a lot of power when you run them.

Your heart rate also increases when you swing with kettlebells, making kettlebell swings one of the best strength training exercises forweightlossmiweightloss.

Tim Ferriss raves in his New York Times bestseller about the fantastic benefits of kettlebell swings for rapid fat loss and body building.the body of four.“

As proof, he cites the example of 41-year-old Tracy Reifkind, who weighed 100 kilograms and managed to lose 45 kilograms in 11 months just by exercising with kettlebells!

Even more dramatic, he lost 45 pounds in his first 12 weeks swinging the kettlebell for 15 to 20 minutes twice a week.

5 Epic Benefits Of The Kettlebell Swing For Total Body Conditioning (1)

Many fitness enthusiasts believe that squats and deadlifts are the kings of training.

But Tim Ferris says, "The kettlebell two-arm swing is king and all you need to get dramatic body recomposition results."

#3. Increased Cardio Fitness

Kettlebell training is great for your heart and lungs, as well as your muscles.

You can also do interval training with kettlebells.

Because it's a full-body movement, kettlebell swings increase your heart and breathing rates, making it a beneficial and challenging exercise.cardiovascular exercise.

#4. Improved deadlift performance

Heavy kettlebell swings strengthen theThe same thingMuscles used in the deadlift.

The main difference between swings and deadlifts is the speed of movement each uses.

Kettlebell swings are fast and explosive, while deadlifts are much slower.

Kettlebell swings teach you to get off the floor faster, which should helpIncrease your deadlift performance.

#5. better posture

Kettlebell swings are one of the best exercises to reverse the effects of kettlebells.extended session.

Swings work your posterior chain, which are the muscles responsible for keeping you upright against gravity.

when you spendsit longWhether you're at a desk or driving a car, regular kettlebell swing exercises will help you sit up more upright.

In many cases, this also eliminates back pain, which is often caused by poor posture.

Kettlebell swing muscles worked

Kettlebell swings target a lot of major muscle groups.

So many that they come very close to a full body workout.

The main muscles used in the kettlebell swing are:

quadriceps– The so-called quadriceps are located in front of the thighs and are responsible for knee extension.

knee tendons– The muscles on the back of the thighs, the hamstrings, are responsible for hip extension and knee flexion.

gluteus maximus– called the gluteus for short, it is the most massive muscle in the human body and is responsible for hip extension.

spine straightener– The erector spinae is the collective term for the muscles that make up the lower back.

Kern– the core muscles that make up your belly, which is responsible for keeping your spine stable.

deltoid– Deltas for short, these are the shoulder muscles and are responsible for shoulder flexion.

wider back– the lateral/upper back muscles, the latissimus dorsi is responsible for shoulder extension.

forearm flexors– the forearm muscles responsible for maintaining a firm grip on the kettlebell.


While there are several ways to perform most exercises, there is usually only one best method.

He is the one who gets the best possible results with the least risk of injury.

Because the kettlebell swing involves so many muscles and joints working together at the same time, a lot can go wrong with this exercise.

But if you master the correct kettlebell movements, you can enjoy all the benefits of this exercise while avoiding all the risks.

How to do kettlebell swings

1. Hold the kettlebell in front of your hips with an overhand grip.

2. Hold the handle.

3. Stand with your feet shoulder-width apart, pull your shoulders down and back, and contract your abs.

4. Slightly bend your knees, push your hips back, and perform a hip joint by leaning forward and lowering the weight between your knees.

5. Do not round the lower back.

6. Engage your glutes and hamstrings, push your hips forward and, keeping your arms straight, swing your weight forward to shoulder height.

7. Focus on the movement of the hip to push the kettlebell up, not on the arms.

8. Don't use your shoulders to lift the weight, let your hip drive lift the weight, so kettlebell swings are a great support exercise for deadlifts.

9. Use your lats and abs to keep the weight from swinging up, then drop the kettlebell back.

10. As the weight decreases, lean forward and repeat.

No kettlebells?

No problem!

You can also do the kettlebell swing with a dumbbell.

tim ferrisTeach how to do the Russian swing with kettlebells.

As described in"The Four Hour Body"

Swing com Kettlebell Russo vs Swing com Kettlebell Americano

While there are different types of kettlebell swings, the two main variations are the Russian kettlebell swing and the American kettlebell swing.

The main difference between these two exercises is:

russian swing with kettlebell– The kettlebell is swung forward and up to shoulder height.

american swing with kettlebell– The kettlebell is swung up and over the head until the arms are vertical.

There are advantages and disadvantages to both variants.

Kettlebell swings generally allow you to lift more weight and are easier to learn.

They are also easier on the lower back and cause less injury.

However, it's all too easy to accidentally shorten your rep range by not swinging the weight high enough, i.e. below shoulder height.

American kettlebell swings are popular in CrossFit.

They include a greater range of motion, which can make them more challenging.

Swinging the weight until your arms are vertical ensures that each repetition is the same, making them easier to assess and quantify.

However, lifting the kettlebell too high overhead puts stress on your lower back, which can lead to injury.

The increased range of motion also means you won't be able to lift as much weight.

What is better, the Russian swing or the American swing?

This is an impossible question to answer because both variants have value.

But unless you're training for CrossFit competitions, the Russian swing may be the safest, which could mean it's the best option for most exercisers.


You can use kettlebell swings as part of your regular lower body workout at the gym or as part or part of circuit or interval training.

Just plug it in where you see fit.

Alternatively, here's a kettlebell-only workout you can do anywhere you have space to swing the kettlebell weight around.

As recommended by the American Council on Exercise, or ACE for short, this kettlebell workout is best done three times a week on non-consecutive days, for example. B. Monday, Wednesday and Friday.


EMOM is the abbreviation for every minute, up to the minute.

In this workout, you'll do one set of kettlebell swings at the start of each minute, with the remaining time spent resting.

Then when the next minute comes, you'll be gone again.

For example, if your swing set takes 35 seconds, you will rest for 25 seconds before doing your next swing set.

You can customize this workout based on your current fitness level, the weight of your kettlebell, and the time available for the workout, but the basic workout is:

Ten series of 20 movements for a total of 200 repetitions.

very heavy?

Do fewer reps per set or fewer sets per workout.

¿Tan simple?

Do more reps per set, or go up to 12, 15, or 20 minutes.

You can also use any kettlebell swing alternative you prefer for this workout, including:

  • One-arm swings – use only one arm
  • Alternating One-Arm Swings – Switch from one-arm to one-rep
  • Walking swings - step forward, rep after rep
  • Side swings – take a side step when the weight is at maximum
  • Dead Stop Swings – Start each swing with the weight on the floor
  • Off Leg Single Arm Swings – Bring your feet together and swing your weight to one side of your body

recommended equipment

While you can do kettlebell swings with a dumbbell, they feel better when you use a kettlebell.

These are some of the best kettlebells out there.

*Note: Kettlebells are popular home exercise equipment and some items are not yet available so you may need to pre-order.

#1. AmazonBasics Vinyl-Coated Cast Iron Kettlebells

New to kettlebell training?

OAmazonBasics Vinyl-Coated KettlebellIt is the best kettlebell weight for beginners.

#2. NewMe Fitness-Kettlebell-Griff

Most kettlebells come with fixed weights.

AsNewMe Fitness-Kettlebell-GriffYou can add as many standard weight plates as you like, making it ideal for a variety of users and eliminating the need to purchase several different sets of kettlebells.

#3.Game Control Adjustable Boxing Bag with Kettlebell

Say goodbye to metal kettlebells. EITHERGame Control Adjustable Boxing Bag with KettlebellIt's perfect for swings, but won't damage the floor if you drop it.

Sold unfilled, you can easily adjust the weight to suit your needs.

#4. Gryp Kettlebell Weight Grip Adjustable Portable Kettle

Do you have a dumbbell but wish it was a kettlebell?

This is possible with this handy device.Turn any dumbbell into a kettlebellin seconds, ideal for swings.

#5. Adjustable Kettlebells with Power Block

Four kettlebells in oneAdjustable Kettlebells with Power BlockIt saves you from buying and storing four different kettlebells and makes it much easier to progress as you gain strength.

Get into Kettlebell and Kettlebell Training - Pavel Tsatsouline

Benefits of the Kettlebell Swing – Final Thoughts

If you only do one kettlebell exercise at a time, it should be swings.

No other kettlebell exercise offers so many benefits and is so easy to learn.

Kettlebell cleans and snatches come close, but are much harder to master.

The changes are easy and there is not a big learning curve.

You will likely find them in just a few minutes.

Whether you're looking to burn calories, get in shape, or increase your deadlift performance, kettlebell swings can help.

Remember to make the most of this exercise; You need to do it correctly and have time to recover between kettlebell workouts.

There is such a thing as too many swings!

what's next

As you've learned, the kettlebell swing uses the same muscles as the deadlift.

As 1000 pound deadlift Andy Bolton puts it:

“The kettlebell swing is a great backchain builder and will teach you how to build something great.to takeon your hips

Therefore, for lifters, they are a useful support movement for squats and deadlifts.” ¹

As such, it's also an excellent move for a beginner to set up with.deadlift program.

Deadlift is one of the best exercises on the planet.changeAll your bodydramatic no matter how old you are.

And there aren't many exercises that top that.Notable benefits of the deadlift.

try this12-week deadlift program for fitness or powerlifting beginnersOnce you feel comfortable swinging a kettlebell.

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¹Kettlebells and deadlifts go together like vodka and pickles.- Pavel Tsatsouline - StrongFirst.com

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