Definition
Kettlebell swings are a full body exercise that involves swinging a kettlebell between your legs by hinging at the hips and explosively standing up.
Explanation
- Initiating the swing by powerfully hinging at the hips uses the hamstrings, glutes, and back muscles.
- The explosive hip thrust at the top uses the glutes and core to stop the momentum. Control the swing.
- Kettlebell swings build explosive power while burning calories. Use lighter weight for higher reps up to 20-50.
- Maintain a flat back. Don’t squat or bend knees excessively. Swing the kettlebell like a pendulum.
Examples
- Russian kettlebell swings
- Single-arm kettlebell swings
- Two-handed kettlebell swings
Related Terms
- Hip hinge, triple extension, ballistic exercise, power endurance
Common Questions
- How heavy of kettlebell should I use? Start with 25-35lbs for men or 15-25lbs for women. Go heavier for lower reps.
- Are swings cardio or strength training? They provide both conditioning and functional power benefits.
Do Not Confuse With
- Kettlebell snatch – Involves pulling kettlebell overhead, not just hip hinge.
- Kettlebell clean – Going from swing to racked position. More technical.
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