Kettlebell Swing
The kettlebell swing is a fantastic exercise for just about everybody.
This simple exercise strengthens your hamstrings and glutes, builds power and speed, and helps you build a healthy heart. Additionally, the kettlebell swing is relatively easy to learn, and as long as you do it correctly, it’s relatively safe.
In this article, we will discuss benefits of this exercise, muscles involved, and how to do it correctly.
What are the health benefits of kettlebell swings?
Kettlebell swings build strong glutes and hamstrings. As part of a general weight training program, this exercise can help you build muscle, burn fat, build strong bones and joints. It can also improve your heart health, improve blood sugar control, lower your blood pressure and improve your general health.
What is the kettlebell swing good for?
The kettlebell swing builds strong hamstrings and glutes. It also helps you build muscle all over, burn fat and boost your metabolism. In addition, you can use kettlebell swings to boost leg power, improve your cardio conditioning and even build strong bones.
To use the kettlebell swing to improve your heart health, perform multiple sets of swings with short rest periods in between. You could also try performing swings as part of a circuit with other exercises to improve your aerobic fitness.
The kettlebell swing can also boost leg and hip power as well as other exercises like the broad jump, barbell snatch or clean and jerk. However, this exercise has a lower injury risk than jumping exercises and is much easier to learn than the barbell snatch or clean and jerk.
What muscles do kettlebell swings work?
Kettlebell swings primarily work your hamstrings, glutes and lower back. However, your core muscles, shoulders, and triceps work synergistically to help you complete the exercise.
How to do kettlebell swings
To start this exercise, stand with feet about hip width apart with the bell about 4-6 inches in front of you.
Keeping your back flat, push your hips back and down and bend your knees. Tilt the bell toward you and tighten your lats, triceps, and glutes.
In one swift motion, hike the bell back between your legs and then forcefully contract your glutes. Let the bell rise to chest height. Then perform a hip hinge, pushing the bell back between your legs.
Repeat for sets of 5-15 swings.
If you need help with your form and technique, consult a qualified personal trainer to teach you this movement in real time.
Kettlebell swing stages
The stages of the kettlebell swing include the terminal hip flexion stage, the acceleration phase, the swing phase, terminal swing phase, and the return phase.
During the terminal hip flexion stage, you pull the bell into your hips and you get into your deepest hip flexion position. The bell should be near your hips.
Then, in the acceleration phase, you begin to accelerate the bell by extending your hips and knees.
Next, in the swing phase, you extend your hips and knees forcefully and let the bell travel to its maximum height.
In the terminal swing phase, you bend your hips and knees and pull the bell back toward your hips.
Finally, in the return phase, you return the bell to the floor in front of you and get ready for the next swing.
How heavy should a kettlebell swing be?
A kettlebell swing should be heavy enough that it provides some resistance, but light enough that you can still swing it to chest height with good form and technique. If you cannot swing the bell that high, it may be too heavy for you.
Final Thoughts
The kettlebell swing is one of many kettlebell exercises that can help you reach your training goals. If you add this move to your arsenal, you are sure to reap the benefits.
How has the this exercise helped you? Please let me know in the comment section below.
