The kettlebell swing is a dynamic move that engages and targets the posterior chain – a group of muscles that runs up the back of your body and includes your calves, hamstrings, glutes and spinal erectors.
Various studies show that the swing improves the coordination of these muscles, which serve as the most important kinetic chain in the body.
This explosive exercise also delivers an incredible cardiovascular workout, and also works the anaerobic energy system. As such, it is an incredible tool for fat loss and conditioning. Kettlebells also strengthen your grip.
How to do it
Place the kettlebell just in front of you. Lower yourself down by hinging at the hips, and pushing back with your glutes, until you’re able to grip the kettlebell. Keep your back straight. Pull your shoulders back and down by engaging your lats.
The movement: Pull the kettlebell back hard so that your hands go between your legs, until you feel the tension in your hamstrings. Make sure to keep your body aligned and tight. Keep upper body braced. Contract your glutes and hamstrings forcefully to drive your hips forward, extending them in a “pop-like” motion. The momentum from this will “throw” the kettlebell forward and up to about face height. Let the kettlebell fall back between your legs. As it does, hinge at the hips again to get into the starting position. At its full depth between your legs contract your glutes and hamstrings and extend your hips, starting another swing. Perform for the required reps.
- Progression 1: Once you have the mechanics of the move right increase the weight of the kettlebell. Do not go so heavy that you lose the tightness in your upper body or start using your arms to raise the kettlebell.
- Progression 2: Perform one-handed swings. The mechanics are exactly the same as the traditional swing except that you are only using one arm, with your free hand floating out to the side. Remember to keep your lat engaged to keep your loaded shoulder stable. Keep your body square – do not tilt or rotate your torso.
Targeted muscles
The alternating hand kettlebell swing is a powerful, full-body exercise that effectively targets a wide array of musculature. The primary movers driving the hip hinge and extension are the gluteus maximus and the biceps femoris (a hamstring muscle), along with the erector spinae muscles which work to maintain a rigid, upright torso. The exercise also heavily engages numerous synergists and stabilisers for dynamic movement and balance. These secondary muscles include the abdominals for core stability, the quadriceps and calves for controlling the knees and ankles, and the upper body stabilisers. Specifically, the latissimus dorsi, posterior deltoids, and trapezius work synergistically to control the swing’s momentum and prevent the bell from pulling the shoulder out of its socket, ensuring a safe and powerful movement pattern.
Form tips
- Don’t use your arms or shoulders to swing the kettlebell. The impetus for its movement will come from the fast contraction of your glutes and hamstrings. Your arms just guide the kettlebell.
- Work on your hip flexor and hamstring flexibility to get the most out of this exercise. Even though the exercise itself does improve this, unhindered hip flexors and hamstrings will allow more range of motion.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
