Take your workout up a notch with kettlebell swings: Know the benefits

Kettlebell swings are one of the best strength-training exercises that everyone should incorporate in their workout routine. Here are the benefits of kettlebell swings you need to know.
benefits of kettlebell swings
Know the benefits of kettlebell swings. Image courtesy: Adobe Stock
Ms. Annu Doley Marbaniang Published: 10 May 2023, 08:59 am IST
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Whether you are a beginner or an experienced fitness enthusiast, kettlebell swings are a great strength-training exercise that you should include in your fitness regime. It is a popular exercise choice for people looking to add variety to their workout routines. Kettlebells are versatile tools that can be used for a variety of exercises, including presses, cleans, swings, and curls. They also come in a variety of sizes, making them suitable for people of various shapes and sizes.

Benefits of kettlebell swings

If you’re wondering about the health benefits of kettlebell swings, here’s what you need to know!

1. Kettlebell swings offer an overall workout

One of the main benefits of kettlebell swings is that they are an all-encompassing workout that helps with both cardio and calorie burning. This form of anaerobic exercise consumes a lot of energy quickly and helps you get ripped, like you would with barbell and dumbbell workouts.

kettlebell swings
You must include kettlebell swings in your workout regimen. Image courtesy: Shutterstock

2. Aids weight loss

Swinging a kettlebell simultaneously works every part of your posterior chain, including your glutes, hamstrings and lower back. This helps to burn fat and develop muscle at the same time, making kettlebell swings an excellent choice for those trying to lose weight.

3. Great for your back

Sitting at a computer all day can weaken your back and tense your hip flexors in today’s ‘work from home’ environment. Kettlebell swings can help you strengthen any weak posterior muscles, such as glutes, hamstrings, and lower back.

Also Read: Stop wincing due to backache, and learn these 5 exercises to strengthen your lower back

4. Can be done anywhere

The convenience that kettlebells provide is one of their most significant features. You can keep several in your living room or at-home gym, and swing a kettlebell while watching television to get a short cardio and strength training exercise. This eliminates the need for a treadmill or a sizable home gym setup. Plus, kettlebells are an excellent addition to any strength training program, as they help improve your overall fitness level.

5. A versatile exercise

Kettlebell swings are an excellent choice for those looking to add variety to their workout routines. They offer a range of benefits – from cardio and calorie burning to improved hip flexibility and spine strength. If you are looking for a versatile and effective workout tool, give kettlebell swings a try!

Know the dos and don’ts of kettlebell swings

1. Choose the right weight

You must carefully evaluate the weight of the kettlebell you choose in order to perform the workout effectively. The weight used should make finishing the exercise with proper form challenging but not impossible. Raising the weight gradually from a lighter beginning point can help you become more acclimated to the action.

kettlebell swings
Know the dos and don’ts of kettlebell swings. Image Courtesy: Shutterstock

2. Set up your stance

Stand with your toes pointed outward and your feet shoulder-width apart. Position the kettlebell between your feet. Make sure your shoulders are back and down, your core is engaged and your spine is neutral.


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3. Hinge at the hips

As a hip-dominant exercise, the kettlebell swing requires you to hinge at the hips and avoid excessive knee flexion. Maintain a flat back while pulling your hips back as if you were sitting in a chair.

4. Engage your glutes and hamstrings

Make sure your glutes and hamstrings are contracted while you swing the kettlebell. These are the muscles that will provide the swing its strength and momentum. To make sure you are working your glutes properly at the top of the swing, squeeze them.

5. Keep your arms straight

Your arms should act as a lever when you are swinging the kettlebell. Keep your arms straight and produce the movement’s force from your hips and knees. Do not lift the kettlebell using your arms.

6. Keep the kettlebell close to your body

The kettlebell should stay close to your body the entire workout. If you swing it away from your body, your shoulders and back can become strained. Don’t do this.

7. Control the movement

The kettlebell swing is a dynamic movement that requires control. Keep the kettlebell under control and resist letting it push you forward. To regulate the movement, use the muscles in your core.

kettlebell swings
Mind the movement when you perform kettlebell swings. Image courtesy: Adobe Stock

8. Do not overdo it

It’s crucial to pay attention to your body because kettlebell swings have the potential to be an intense workout. As you become more accustomed to the workout, gradually increase the number of reps you perform at first. Avoid going overboard or pushing yourself too far to avoid any injury.

9. Pick the right shoes

While kettlebell swing is an excellent exercise that helps you focus on several parts of your body, there are some precautions that you must take. You must avoid large-cushioned running or cross-training shoes with high heels. To ensure that there is little space between your feet and the earth. Make sure you are using minimalist footwear or go barefoot entirely.

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About the Author

Ms Annu Doley Marbaniang is an Ifbb bikini athlete and an internationally certified trainer specializing in strength training, RPM, Spinning, Cycling, TRX STC, Triggerpoint, Zuu, Foam Roller, and ViPR.Annu finished second at the YMCA competition in the year 2018 and the WBFF 2018 Bikini Diva competition held in London. She was placed second at the Bodypower PCA tournament held in Mumbai in 2017 and won the Muscle Mania Bikini competition. She is a famous name in the fitness world as she made waves in the industry back in the year 2010 after bagging the title of Miss Assam and advancing to the finals of Gladrags Mrs. India. Annu’s career had just begun when she continued to have amazing success in the realm of many fitness competitions. ...Read More

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