Kettlebell Swing

The kettlebell swing is one of the most fundamental and commonly practiced kettlebell exercises. The kettlebell swing is often the first kettlebell exercise a new kettlebell practitioner will learn before moving on to more advanced exercises such as the kettlebell snatch, turkish get up or others.

Am I Fit Enough to Learn the Kettlebell Swing?

Before you start learning kettlebell exercises we recommend consulting with your doctor or a certified personal trainer. That said, we have a few other exercises that are prerequisites for kettlebell swings.

  • The Plank

  • Wall Squat

  • Dead Lift

  • Compression Breathing

Read your Kettlebell Swing Prerequisite Skills article for all the details.

Learning the Kettlebell Swing

The first step in learning the kettlebell swing is becoming comfortable and proficient in the exercises listed above. Once you feel comfortable with these you are ready to learn the kettlebell swing.

  • Check out our detailed Learning the Kettelbell Swing article for a detailed breakdown of form and best practices for this exercise.

Muscles and Body Parts Worked by the Kettlebell Swing

The kettlebell swing is truly one of the most versatile kettlebell exercises. You can make a great full body, weight burning workout from nothing more than a routine of kettlebell swings. That said the exercise does tend to isolate a few specific muscle groups:

  • Abdominal

  • Legs: hamstrings, calves, quads

  • Arms: forearms, hands

  • Glutes

  • Shoulders

Safety Precautions for the Kettlebell Swing

If performed properly the kettlebell swing is a very safe kettlebell exercise. However improper form, improper warmup, or losing mental focus during the exercise can lead to injury. Here are a few tip to insuring a safe kettlebell swing.

  • Make sure that you warm up properly before beginning your kettlebell workout. See our kettlebell warmup routine for ideas.

  • Make sure to maintain mental focus from beginning to end. The very beginning and ending of a set of kettlebell swings are two of the most likely places to lose focus and get injured.

  • Choose a weight that is appropriate for your fitness level and workout. You can always increase weight so always start out small and build up as the exercise gets more comfortable.

  • Maintain a safe range of motion during your kettlebell swing set. Don’t swing the kettlebell too high at the top or lower your body too low at the bottom to protect your back. See your Learning the Kettlebell Swing article for more details.

  • Proper breathing is also crucial for maintaining safety during any kettlebell exercise. See your Breathing During Kettlebell Exercises article for more information.

Videos of the Kettlebell Swing

Kettlebell Swing Variations

  • Two Hand Kettlebell Swing

  • One Hand Kettlebell Swing

  • Alternating Kettlebell Swing

  • Crescent Kettlebell Swing

  • Tall Kettlebell Swing ( stall at top )

  • Walking Kettlebell Swing

  • Forward

  • Backward

  • Sideways

  • Random Direction

  • Pivot

  • Throwing

  • Towel Kettlebell Swing

  • Stationary

  • Moving

  • Blade Kettlebell Swing

  • Hard Style Kettlebell Swing

  • Girevoy Sport Kettlebell Swing

  • Double Kettlebell Swing

1 response to “Kettlebell Swing”

  1. Ed Savick

    2nd Sep, 11

    Awesome site! Great helpful tip!

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