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  • Writer's picturedragoman7002

01/05/2023-Move of the Day: The Kettlebell Swing


The kettlebell swing is a dynamic and powerful exercise that works a variety of muscles in the body. It is a staple in many strength and conditioning programs due to its versatility and effectiveness in improving strength, power, and cardiovascular endurance.


But what is a kettlebell, and how does the swing exercise work?


A kettlebell has classically been a a cast iron or steel weight with a handle attached to the top. Variations on this design are starting to come to the forefront. (I have even seen kettlebells where someone receives the mold for the bell itself, and pour concrete into the mold to make a kettlebell). It is often used as an alternative to traditional dumbbells or barbells for strength training. Kettlebells come in various sizes, ranging from as little as 8 pounds to as much as anyone wants to dream up.


The kettlebell swing is a ballistic exercise that involves swinging a kettlebell between the legs and propel the bell through the hips using the power of relative muscles associated with this movement. It is a full-body movement.


The kettlebell swing, the muscles in the legs, hips, and core are all heavily involved in the movement. The glutes and hamstrings provide the power to drive the kettlebell upwards, while the core muscles work to stabilize the body and maintain good posture. The shoulders, arms, and upper back also play a role in maintaining control of the kettlebell as it swings up and down.


How to perform:

To perform a kettlebell swing, start by standing with your feet hip-width apart and the kettlebell on the ground in front of you. Hinge at the hips and grab the kettlebell handle with both hands, keeping your arms straight and your back flat. Engage your core and push your hips back as you swing the kettlebell back between your legs. From this position, drive through your heels and squeeze your glutes to swing the kettlebell up to shoulder height, keeping your arms straight and your core tight. Let the kettlebell swing back down between your legs and repeat the movement for the desired number of reps.


Don’t F’ yourself up trying to do this move. It takes time and patience to do properly. I suggest finding someone that knows what they are doing, and ask them if they can watch your swing and make sure that it is being done properly. Below is a video that I have used in the past that has helped me fine tune my swing.



Here is an example kettlebell swing workout set:

  • Warm up with some light stretching and mobility exercises

  • Perform 3 sets of 8–12 reps of kettlebell swings, resting for 2–3 minutes of rest between sets

  • Add in 2–3 sets of other compound exercises such as squats, lunges, or push-ups, resting for 2–3 minutes between sets

  • Finish with some static stretches to cool down


Remember to choose a kettlebell weight that is appropriate for your fitness level and to use proper form to avoid injury. It is also a good idea to work with a certified personal trainer or coach to ensure that you are using the correct technique and to progress safely as you become more comfortable with the exercise.


In conclusion, the kettlebell swing is a flexible and effective exercise that can enhance cardiovascular endurance, strength, and power. The glutes, hamstrings, core, and upper back are just a few of the body parts it works, and it can be implemented into numerous fitness plans. and schedules. The kettlebell swing is a fantastic exercise to include in your training regimen, regardless of whether you are a novice or an experienced athlete.

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