Kettlebell swings the most underrated technique. When I worked in corporate gyms for almost a decade, the only activity that made my back suffer was observing them or giving the athlete a positive gesture of appreciation.
Because kettlebells are authentic, I highly recommend them for beginners before moving on to barbells. I have numerous reasons for this, which I will detail in this blog article, including:
Benefits Of Kettlebell Swings
We like to teach our players the fundamentals first:
- Squat
- Hinge
- Push
- Pull
These are the basics, among many others. Kettlebell swings follow the “hinge” movement pattern. They are excellent for hamstrings, glutes, lats, and the lower back.
We like to teach the athlete to master the kettlebell deadlift before moving on to kettlebell swings because with kettlebell swings, we can:
- Engage many muscles and educate athletes on using their hips for power, which will benefit them later.
- Kettlebell swings also increase your heart rate, causing a cardiovascular response.
Understanding Proper Form & Technique
We frequently discuss this topic.
Your movements should be consistent from one to another. Take a look at this photo of me performing a kettlebell swing.
Do you notice how my hands are in front of my shoulders, my legs are fully stretched, and my glutes are tight?
If you rotated this photograph to the side, it would appear like I’m performing a hand plank. Refer to the video below to learn how to do a kettlebell swing and get the entire explanation.
Choosing The Right Kettlebell Weight
This is all up to you and what you want to accomplish. However, let me give you some general guidelines.
Remember…
What do we want to accomplish?
- Squat
- Hinge
- Push
- Pull
For our squat patterns, you can do goblet squats (one kettlebell) or double kettlebell front squats, as shown in the image below.
Recommended kettlebell weights for beginners:
Men: A pair of 26-pound kettlebells
Women: A pair of 18-pound kettlebells.
Intermediate:
Men: a pair of 35-pound kettlebells
The women are holding a pair of 26-pound kettlebells.
Advanced:
Men: a pair of 53-pound kettlebells
Women: a pair of 35-pound kettlebells
We recommend a light to moderate weight for our athletes since we want to use kettlebells in a metabolic approach (allowing for many reps).
Common Mistakes To Avoid
When learning how to do the kettlebell swing, I frequently encounter the following typical mistakes:
- Lack of hip extension (push your hips through)
- Men: Using your arms excessively will cause you to feel it in your back.
- Having the kettlebell swing too low (also terrible for your back)
- extending too far (pinching the back)
Therefore, the common denominator is crucial. The mistakes above demonstrate that if you don’t use proper mechanics, your back will suffer greatly.
Variations & Progressions For Crossfit Athletes
As with anything, variation is preferable. However, understanding the fundamentals is always the first step before perfecting techniques such as Turkish get-ups.
Here’s an illustration of a beautiful progression:
- The single-leg RDL involves mastering solid hinging patterns.
- Begin with a single-arm kettlebell swing.
- followed by a single-arm kettlebell snatch,
- Finally, a double kettlebell snatch.
However, as with anything, improper form and technique will result in poor movement patterns and potential injuries. For example, with the kettlebell snatch, many athletes SMACK the kettlebell down on their wrist.
Below are a handful of my “staple” kettlebell variations I believe everyone should have in their repertoire.
Goblet Squats
A goblet squat is a full-body workout in which you squat and hold a single free weight, such as a dumbbell or kettlebell, in front of your chest.
- Goblet squats are a complex exercise that strengthens the glutes, quadriceps, hamstrings, calves, and core.
- The weight helps beginners maintain an upright posture and appropriate squatting form by acting as a counterbalance.
- Goblet squats promote mobility by permitting a deeper squat and strength, including grip strength by holding the weight.
Turkish Get Ups
The Turkish Get-Up (TGU) is an advanced, full-body workout in which you move from lying to standing while holding a weight overhead, such as a kettlebell or dumbbell. It necessitates coordination, strength, and agility in numerous planes of movement.
- Turkish get-ups work the glutes, traps, lower back, hamstrings, triceps, lats, calves, and core.
- The exercise requires coordination, balance, and mobility in supine, seated, half-kneeling, and standing positions. The learning curve is severe, complicating it.
- Turkish get-ups increase posture, core strength, and athletic performance by building functional strength and stability. They aid strength and mobility training.
Windmills
The windmill exercise is a dynamic movement that works several muscular groups, including the core, shoulders, glutes, and hamstrings. Rotating the body while holding a weight, such as a kettlebell or dumbbell, improves strength, flexibility, and stability.
- Windmills stretch and strengthen hamstrings, hips, shoulders, glutes, and core stability.
- This exercise engages muscles in rotational and lateral motions in all three planes, improving flexibility and strength.
- Modifying windmills with kettlebells, dumbbells, or techniques (bottom-up kettlebell, double kettlebell) makes them more complex and challenges other muscular groups.
Overhead Holds
Overhead holds are workouts that include holding a weight, such as a dumbbell, kettlebell, or barbell, directly above you with your arms fully extended. Several muscular groups must be engaged to maintain stability and posture in this position.
- Overhead holds improve shoulder stability and function by improving the stability and strength of the upper trapezius, shoulder girdle, triceps, and core.
- Maintaining tension with overhead holds isometrically builds muscle endurance and strength. This technique can boost muscular stability and lift performance.
- While focusing on the upper body, overhead holds also exercise the core and lower body for balance and posture, making them a complete strength and stability workout.
How To Incorporate Kettlebells Into Your Workout Routine
Everyone’s program should begin with learning how to move and work effectively with a kettlebell.
So much so that you should not be barbell back squatting until you have a powerful goblet squat, double KB front squat, Bulgarian split squat, and can hold a weighted plank for an extended period.
Conclusion
Kettlebell swings teach hip hinge mechanics and build strength, power, and cardiovascular endurance. Beginners can safely move to swings, snatches, and Turkish get-ups from goblet squats and deadlifts. Prioritizing from overweight engages the glutes, hamstrings, and core while protecting the lower back.
Use windmills and overhead holds to improve mobility, stability, and strength. Kettlebells are a versatile and efficient tool for metabolic conditioning and strength improvements, but it’s important to avoid hasty advancement and adhere to the learning curve to maximize results and minimize damage.
FAQ’s
Will kettlebell swings grow glutes?
Yes, kettlebell swings can help you develop your glutes. Kettlebell swings are a full-body workout that works the posterior chain’s glutes, hamstrings, and other muscles.
Will kettlebell swings burn belly fat?
Yes, kettlebell swings are a dynamic exercise that, when properly programmed, may be incredibly successful and beneficial for belly fat loss.
Why are kettlebell swings the best?
These exercises are beneficial because they engage muscles in the upper and lower body, as well as the core.
How many kettlebell swings should I do?
The weight should feel heavy enough that you wouldn’t want (or be able) to swing it 10-20 times. Perform 3-5 sets of 5-6 reps. To increase explosive power, aim for a slightly lighter weight that you can swing for 10–12 reps. Perform 3-5 sets of 10-12 reps.
