Kettlebell swings are one of my favorite exercises for a full-body workout
Here’s a detailed look at all the muscles worked in kettlebell swings and some pro tips for doing them correctly
Kettlebell swings are a beast of an exercise!
They’re an amazing addition to any workout routine because not only does swinging those kettlebells works a lot of muscles (it’s no exaggeration to say pretty much all of them), but they’re also seriously kickass cardio and a movement guaranteed to increase mobility
Below, I’ll take a deep dive into this epic resistance training movement, looking at the muscles worked, how to do it correctly, even answering some of the most common questions about kettlebell swings
By the end of this post, you’ll know everything necessary to work them into your routines and reap the MASSIVE benefits that kettlebell swings can offer
Whether you’ve got a competition kettlebell or an adjustable kettlebell, you’re ready to get working this exercise that leads to serious muscular growth
The best thing about kettlebell swings is that they work A LOT of muscles
Seriously, you’ll find few full-body movements that can engage as many muscles as kettlebell swings
Every time you transition through the swinging/squatting/raising movement, you work:
These create the swinging motion, keeping the kettlebell moving upward and downward
These engage to raise the weight to your chest (or, in the case of overhead kettlebell swings, above your head), and to lower the weight under controlYour core, including your abs, spinal erectors (in the lower back), and the obliques
These work to keep your balance and provide a brace for your upper body muscles to swing the weightYour legs, including your glutes, hamstrings, quads, and calves
These do the work of squatting and standing with each swingYour grip muscles, including your forearms
Working all these muscles can lead to serious strength gains in virtually your entire body
(Really, the only muscles not being worked are your triceps and chest )
Kettlebell swings do so much more than just work on your strength, though!
Kettlebell swings improve the muscles that help with good posture
Because you’re training the muscles that keep you upright and support your spine, they will help you stand/sit straighter, avoiding the hunch/slouch that is the cause of so many back, shoulder, and neck problems
One of the sneaky benefits of kettlebell swings is that they’re also an excellent exercise to help improve other lifts and movements
Because they’re so dynamic (constantly moving, never taking a break), you have to pay close attention to every stage in the swinging process—the squat, the stand, the swing, the overhead raise, and the controlled descent
The more you work on your form, the more you’ll come to understand the mechanics of your body and how it moves most efficiently
Kettlebell swings help you strengthen your core
It’s also an amazing core strengthening and stabilization workout
Your lower back and abs have to brace your body through the swing, and your obliques help to keep your balance
But your balance will also improve, too, because you’re training your body to stay stable through the entire swing movement
People with mobility issues will find that their movement both improves and increases thanks to kettlebell swings
The exercise trains your upper and lower body to move in synchronicity, to squat and swing and raise smoothly
As a result, all of the joints involved—elbows, shoulders, knees, hips, ankles, and wrists—will move more efficiently
Kettlebell swings work the forearms and grip
Last, but certainly not least, kettlebell swings train your grip strength
You’ve got to hold on tightly to the kettlebell (otherwise, it could fly away and smack someone/something else! ), so your forearm muscles do a lot of the work
Training your grip strength will help you in virtually every other exercise that involves holding something heavy—either your bodyweight (like in pull-ups) or heavy weights (like when you are pulling the barbell in deadlifts or rows)
Tips for Doing Kettlebell Swings Properly
The kettlebell swing is a beginner-level exercise, one that takes minimal experience and can be adapted to any strength level
However, it’s an exercise you absolutely want to get RIGHT—if you have the wrong form, you run the risk of injuring yourself as you swing
Here are our best tips to help you master the technique so you activate the right muscles and avoid injuries:
Your spine is the joint most likely to get injured during this exercise, so make sure to use the proper posture to protect your spine
Any rounding in the shoulders, lower back, or neck could cause a misalignment and back pain
Make sure your back stays flat and your neck stays straight throughout the entire movement
? Tip #2: Swing to chest height
Overhead kettlebell swings are an amazing movement to build powerful shoulders, but for the sake of simplicity, focus on the standard kettlebell swing until you master the movement
If you try to swing higher, it engages the shoulder muscles and joints in a way that could risk injury for those who haven’t yet mastered the form
? Tip #3: Use your lower body and arms, not your shoulders
To do that, keep the shoulder muscles engaged but keep them lowered, consciously pulled down away from your ears
Use your momentum and the thrust of your hips to facilitate movement without using your elbow or wrist joints
Throughout the swinging/squatting movement, pay attention to your abs, lower back, and glutes
Keep these core muscles engaged and use them to brace your upper and lower body
When you stand upright, thrust/snap your hips forward to help generate forward motion in the kettlebell and facilitate the swing
Most of the power should come from your hips, not your arms or shoulders
When you’re coming up from the squat, drive your heels into the ground and use that to explode upward
With your foundation solid, you’ll have a lot more strength for the swinging action
? Tip #8: Keep your movement natural
There is a certain “pace” to the kettlebell swing, a natural rhythm your body settles into as you squat/stand/swing
Try to find that pace, letting your body and the kettlebell dictate the speed
You’ll quickly settle into the rhythm and feel the momentum of the swinging weight help you to move more easily
If you swing wildly or jerk, you run the risk of injuring your back, shoulders, elbows, knees, or hips
If a weight feels too heavy or you have to jerk to lift it, choose a lighter kettlebell
The purpose of this exercise is to strengthen your muscles, not win a title of “Heaviest Kettlebell Swinger”
Stick with a weight that feels right, and gradually increase as you grow stronger
Inhale as you lower into the squat, then exhale as you explode upward into the swing
Kettlebell Swings Muscle Worked – FAQs
Is the kettlebell swing good for abs?
The kettlebell swing focuses more on the posterior chain muscles (including your lower back and glutes), but your abs do have to engage to maintain your balance and brace your upper body through the swinging movement
While there are other exercises better-suited to developing powerful abs, the kettlebell swing will be a great addition to any core-centric workout
Can you build muscle doing kettlebell swings?
The combination of swing/squat/stand/raise will engage all of the muscles I listed above
How heavy should a kettlebell be to build muscle?
Let’s be honest: some people can just naturally lift more weight than others, and that’s totally fine
A 250-pound linebacker will swing a much heavier kettlebell than a 100-pound Yoga instructor
The weight itself isn’t what matters, but how hard it works your muscles
You should aim for 60 to 70% of your total 1-Rep Max weight for a 10-rep set of kettlebell swings
That’s how heavy your kettlebell should be to build muscle
Kettlebell swings are an absolute game-changer for anyone trying to build strength, mobility, and agility
Because it combines a squat with a swing, it works pretty much the entire body—from shoulders to calves, and everything in between
The exercise is also a lot of fun, improves your ability to move/squat smoothly, and develops explosive power
Follow the tips I shared above to master the kettlebell swing form, and you’ll have everything you need to shred muscle and build serious power thanks to this amazing dynamic movement
Kettlebells are a proven way to dominate your workouts
Here’s a breakdown of the best kettlebells for athletes and gymgoers
10 Benefits of Kettlebell Swings (And Should You Do Them Every Day? )
Kettlebell swings are a simple exercise that pack a huge punch
Here are ten benefits of kettlebell swings, from improving your posture to burning belly fat
Kettlebells vs Dumbbells: Pros, Cons, and Differences
Kettlebells and dumbbells are two of the most popular tools for resistance training
In this guide, we’ll look at the key differences between kettlebells and dumbbells so you can choose the right tool for your training
Kettlebells are a fantastic tool that had a resurgence in the lifting world over the last 20 years, after well over a century of use around the world
They’re versatile and can be used to get stronger, put on size, improve athletic performance, and even develop iron-clad conditioning
The kettlebell swing is likely the most well-known kettlebell exercise — and for a good reason
It is an excellent movement to improve power; it’s an efficient way to build endurance and burn fat; and it’s a great teaching tool to learn the hip hinge pattern (strengthening the glutes, hamstrings, and lower back)
Here’s how to perform a perfect kettlebell swing and everything you need to know about this exercise
Kettlebell Swing Tutorial Video
Coach Justin Lind shares an extremely detailed explanation and demonstration of the kettlebell swing
Watch the video in its entirety before, or after, reading the full article to see the movement put into action and highlight the details of its performance
Kettlebell Swing TutorialWatch this video on YouTube
The kettlebell swing is a dynamic movement that develops lower body power
Because it requires explosive output, you should always pay attention to proper technique to avoid injuries and reap the intended benefits
Place a kettlebell on the ground and stand in front of it with a slightly wider-than-shoulder-width stance
Hinge at the hips while keeping your knees slightly bent
Keep your hips relatively high without dropping into a squatting position
Grab the top handle of the kettlebell firmly with both hands in a palms-down grip
Form tip: When you’re hinging at the hips, the kettlebell should be almost directly beneath your eyes
If it’s too close to your body’s centerline, you won’t be able to get it moving efficiently to begin the first repetition
Step 2 — Pull the Weight Behind Your Legs
Credit: baranq / Shutterstock
Flex your lats (back muscles) and forcefully pull the kettlebell back between your legs in a dynamic fashion while keeping your elbows slightly bent
Try to feel tension in your hamstrings and glutes as they stretch in the hinged position
At its farthest position, the weight should be under or past your glutes
Form tip: The kettlebell swing is a hinge, not a squat
Done properly, the exercise recruits your posterior chain (glutes, hamstrings, and lower back) for maximal power
Simultaneously contract your glutes while extending your hips and knees to drive the weight forward and up
Maintain straight or slightly bent arms throughout the rep
In the top position, your body should be straight and tall, with the weight stopping naturally around shoulder-level or slightly below
Grip the weight hard, brace your core, and flex your quads to maintain balance and control at the top of the movement
Don’t allow the weight to pull you forward
Form tip: The weight should be lifted by the driving force of your glutes and hips, not by actively lifting with your arms
Think of your arms as “ropes” holding the kettlebell — they are mainly used to guide the weight on its path upwards, not to assist the lift
Step 4 — Allow the Weight to “Fall” Under Control
Let gravity do the work and allow the kettlebell to return to its position behind your legs
Maintain a neutral spine as you hinge forward while the weight is falling
The weight should end up near your glutes
From this stretched position, you can transition into the next repetition by repeating step three and using the momentum accumulated during the fall of the kettlebell
Form tip: Be sure to hinge with a neutral spine as the weight returns to the bottom position, as this will properly load the powerful target muscles
Do not squat down because stress will shift to your shoulders, arms, and quadriceps
Kettlebell Swing Mistakes to Avoid
Kettlebell Swing Mistakes to Avoid
This movement requires a cocktail of speed, balance, and coordination, so it’s easy to make a mistake
Whether you’re experienced with swings or you’re a complete beginner, review these common problems to make sure you’re not doing them
When lifters’ hips move up and down rather than front to back, it negatively affects muscle recruitment
Credit: nelic / Shutterstock
Credit: nelic / Shutterstock
Credit: nelic / Shutterstock
This is a problem because “squatty swings” will not only shift the workload away from the hamstrings and glutes, but will also result in lifters using their relatively weaker arms and shoulders to elevate the kettlebell
Avoid it: Do not be afraid of bending forward while keeping a neutral spine
Keep a slight bend in your knees and think of your hips moving horizontally and not vertically, like you’re trying to touch the wall behind you with your butt
The swing naturally involves the lower back muscles because they help extend the hips, especially to achieve an upright standing position
Credit: Bojan656 / Shutterstock
However, overextending at the top of the movement (leaning too far backwards when standing) puts a lot of unnecessary stress on your lower back
Avoid it: Squeeze your glutes as much as possible at the top of the movement
They are the prime moving muscle and focusing on their activation will prevent you from shifting the workload onto the lower back
When people pay too much attention to “lifting the kettlebell,” they sometimes start using their arms and shoulders before their hips have fully extended
This is a problem because it sacrifices lower body power
It also puts unnecessary stress on the shoulder joint by relying on smaller shoulder stabilizers instead of much stronger glute muscles
Credit: SOK Studio / Shutterstock
This issue can also occur when using lighter kettlebells which are “easier” to lift incorrectly (with the arms) or when people perform swings slowly, which defeats the purpose of the exercise because it’s always meant to be done explosively
Avoid it: Make sure you are correctly performing an explosive hip hinge and properly engaging your glutes and hamstrings
Don’t over-focus on making sure the kettlebell reaches shoulder-level, let it occur naturally
Benefits of the Kettlebell Swing
Benefits of the Kettlebell Swing
The kettlebell swing looks basic, maybe even “easy,” but this straight-forward movement packs a lot of benefits no matter what your goal is
Credit: SeventyFour / Shutterstock
Whether you’re a performance-focused lifter, a competitive athlete, or looking to build your physique, the swing delivers results
Explosive Power and Strength
Many types of athletic movements involve a hip hinge, which is optimized by training the swing
Swings also improve the explosive power of your lower body muscles
The swing has also been shown to be as effective at building strength as other training methods
(2) Sure, you use less weight than with a deadlift or a squat, but the dynamic performance of the swing improves intermuscular connection, continuous muscular recruitment and acceleration, as well as contraction speed
All of those factors help your nervous system become more efficient at using your muscles, so you end up becoming stronger
This exercise can be an efficient tool for improving cardio-respiratory fitness and has been shown to be as effective as other types of cardio exercise
(3) Because the kettlebell swing must be done explosively and cannot be performed at a low intensity, it is best used as part of a training circuit or for HIIT (high-intensity interval training)
Swings are also very low impact and won’t irritate your knees when done properly
The swing is not the first exercise that pops in our head when we think of hypertrophy, but its explosive nature — meaning great muscle recruitment — coupled with the potentially long time under tension make it a good candidate for building muscle mass
If you want to maximize hypertrophy, make sure to gradually increase the weight you use over weeks and months, but don’t go too heavy or you’ll lose the explosive mechanics (4)
The handles of most kettlebells are relatively thick and sometimes smooth, both of which challenge your grip strength as you apply explosive movement to the weight
A good swing workout may leave your forearms sore temporarily, but you will eventually develop a stronger grip and more muscular arms
Muscles Worked By the Kettlebell Swing
Muscles Worked By the Kettlebell Swing
Muscles Worked By the Kettlebell Swing
The swing is a complete exercise that will recruit nearly every muscle in your body in some capacity
Credit: Jacob Lund / Shutterstock
Credit: Jacob Lund / Shutterstock
Credit: Jacob Lund / Shutterstock
Proper swings require strong contractions of your glutes, hamstrings, and core throughout each repetition
Like any hip hinge, the glutes are heavily involved in the swing
The gluteus maximus, medius, and minimus are a group of three large muscles that govern hip movement
In the swing, their main role is to extend the hips — bring the body from a bent-over position to an upright posture
Try to squeeze your glutes as much as possible at the top of each repetition
This will shift the workload away from your lower back, promote maximal hypertrophy, and allow maximum power output
Your hamstrings are a series of posterior muscles that flex or bend the knees
The hamstrings also help extend the hips in conjunction with the glutes
In the swing, your hamstrings assist the glutes in driving the weight up from the bottom position by extending the hips
If you have trouble feeling your hamstrings working during the exercise, focus on driving through your heels when raising the weight
This postural muscle helps keep the spine in place and also contributes to hip extension
It will work a lot to stabilize your upper body in the swing
If your back rounds over during the swing, you put the erector spinae into a more active role and increase the risk of injury
The abdominals work together with the erector spinae to form the “core” and provide a stable upper body
During the swing, your abs are highly active to maintain a neutral spine position, particularly in the bottom position when the weight pulls back between your legs
If your abs aren’t fully engaged, you’re more likely to follow the weight back, down, and through your legs
Even though you’re not pulling with your upper body, the other back muscles contribute to the lift
The latissimus dorsi (lats), the biggest back muscle, will be engaged to ensure spinal stability and maintain a strong arm position
Across your upper back, the traps, rhomboids, and rear deltoids all work in conjunction to protect your shoulder joints and guide the kettlebell along its path
Your forearm muscles (wrist flexors and wrist extensors) are responsible for your grip strength, which is a big part of the kettlebell swing
Kettlebells typically have thicker handles than barbells or dumbbells, which challenges the grip more significantly
The explosive nature of the swing also requires a strong grip to control the weight in the top position and prevent the kettlebell from flying away like the “cannonball with a handle” it appears to be
Who Should Do the Kettlebell Swing
Who Should Do the Kettlebell Swing
Who Should Do the Kettlebell Swing
Who Should Do the Kettlebell Swing
Anyone can do this exercise as long as they can perform it correctly — which is the vast majority of lifters
If you want to get stronger, more fit, and more muscular, find room in your program for the swing
Whether you’re a CrossFit athlete or someone that wants to be a jack of all trades, the kettlebell swing is a great addition to build several physical qualities at the same time
It will improve total-body strength, grip strength, power, conditioning, and build some muscle as well
The swing is a great tool for people that need variety in their training because it can be programmed in many different ways
It can also be done virtually anywhere and any time, so if you just want to squeeze in a quick workout, swings are the perfect fix
Competitive powerlifters and strongmen/strongwomen can benefit from an improved conditioning and recovery, as well as increased power and strength
The swing trains the hip hinge pattern, which carries over to many competitive events and builds stronger, more explosive hips
Strength athletes don’t need to be able to run for miles, but withstanding a minute-long set or having improved conditioning to better recover between sets will certainly help in their training
If you’ve just started your fitness journey, the kettlebell swing is a great tool to practice and master the hip hinge, which carries over to countless exercises
The swing is also an efficient way to pack muscle onto your frame, while increasing your strength, power, conditioning, and coordination — all at the same time
Contrary to popular belief, endurance athletes have to do more than just running, biking, or swimming if they want to perform well and remain injury-free
The swing is a great strength exercise for endurance athletes, like marathon runners or triathletes
The swing requires posterior chain mobility and strength, which is key to being comfortable in power positions on a bike
It is also a great exercise to recruit and develop the glutes for a more balanced physique, as runners and cyclists often have anterior chain (quadriceps) dominance which puts them at risk for knee pain
How to Program the Kettlebell Swing
How to Program the Kettlebell Swing
Because it is a dynamic power movement, you cannot go too heavy with the swing or you change the mechanics of the exercise
Heavy Weight, Moderate Repetitions
This is the best rep range if you want to focus on a balance of strength and size
Three to five sets of five to 10 repetitions, close to technical failure, will do the trick
You still have to be able to accelerate the kettlebell with speed
Moderate Weight, Moderate Repetitions
This approach focuses on speed and explosive power
Five to eight sets of five to 10 repetitions is an excellent scheme for power, but you must avoid muscular failure at all costs
You want to be exert maximum speed with each rep — the last rep of the set should feel as quick and snappy as the first
Use relatively lighter weights and keep some gas in the tank
Moderate-to-Light Weight, High Repetitions
This type of plan is for those who really want to improve conditioning
Eventually, get crazy with much higher reps or even train for time instead of repetitions
One effective way to train for time is to use an equal work-to-rest ratio
If you perform reps for one minute, take one minute rest between sets
The 10,000 Swing Workout
If you want a challenge well-beyond your comfort zone, try the 10,000 swing workout
Created by legendary strength and conditioning coach Dan John, this four-week plan will make you leaner, stronger, more muscular, and a generally tougher human
Each training day will have you do 500 swings as well as a basic strength exercise
Every workout, perform a total of 500 swings with this plan:
That’s 100 total swings in a round
Repeat four more times for a total of 500 swings per workout
One strength exercise is performed after each set of swings using low repetitions and relatively heavy weight
Perform three sets using a 1, 2, 3 or 2, 3, 5 repetition scheme with basic, multi-joint exercises like the overhead press, dip, goblet squat, or chin-up
Single-joint exercises like curls or chest flyes are relatively easier and aren’t as effective
Set 3: 25 swings, 3 presses, rest 60 seconds
Set 3: 25 swings, 3 presses, rest 60 seconds
Set 3: 25 swings, 3 presses, rest 60 seconds
Set 4: 50 swings, rest three minutes
For progression, push yourself to complete the workout faster each week instead of adding reps or using heavier weight
Kettlebell Swing Variations
Kettlebell Swing Variations
There are several ways to tweak the swing to focus on certain benefits of the lift
When you feel like the traditional swing has no secrets for you anymore, try one of these variations
Double Kettlebell Swing
This is pretty much a standard swing, except that you hold a kettlebell in each hand
You might need to widen your stance a little bit to remain safe when the weights pass between your legs
If you want to train heavy but don’t have access to heavy kettlebells, this is the way to go
Double Kettlebell SwingsWatch this video on YouTube
This exercise is a great tool for strength development and grip training because you can go twice as heavy
It also requires more core and back bracing power to stabilize each shoulder and arm because the pair of weights are moving independently
Banded Kettlebell Swing
Loop it around the kettlebell and secure the ends under your feet to form a triangle
The added resistance of the band requires you to drive harder through your hips to build the speed and power needed to get the weight near chest-level
Banded Kettlebell SwingWatch this video on YouTube
It’s also a good way to induce more hypertrophy because the band actually pulls the kettlebell back during the descent, resulting in an accentuated eccentric phase (when the weight comes down)
This eccentric stress can result in more muscular hypertrophy, especially in the hamstrings, which are a muscle group particularly receptive to eccentric contractions
Single-Arm Kettlebell Swing
By holding the kettlebell in only one hand, you add a unilateral component to the exercise
This forces the back, shoulder, and arm to work more on the side that is holding the weight
The single weight requires your body to fight against rotation and flexing to the side
Video: One Arm Kettlebell SwingWatch this video on YouTube
This is a great movement for targeting your core and lower back stability
The single-sided challenge also recruits the oblique muscles of your core
Kettlebell Swing Alternatives
Kettlebell Swing Alternatives
If you don’t have a kettlebell, you can still train your explosive hip hinging and work your posterior chain
Dumbbell Swing
Sometimes you really want to swing, but there are no kettlebells
Just grab a solid dumbbell by the head and start swinging
Be careful because the weight distribution of the dumbbell is different and its head is more awkward to grab since you’ll be using your fingers more than your entire hand
Kettlebell Swings with a Dumbbell, How ToWatch this video on YouTube
Instead, tou could use both hands to hold the handle of the dumbbell
The weight will be more evenly balanced, compared to a kettlebell’s center of gravity being farther from your hands, which makes the exercise relatively easier
When you perform this exercise, think about rep quality, not quantity
This leg exercise is a staple for developing size and strength in the glutes, hamstrings, and back
Performing it with heavy-to-moderate weights for low-to moderate repetitions is an excellent substitution for the swing
To take the power-building up another notch, loop a resistance band around the barbell and anchor it with your feet
Perform each repetition with maximal speed and avoid reaching muscular fatigue
This type of band training develops the speed component even more
I worry about the kettlebell hitting between my legs and doing some serious damage
The key is to make sure that your hips are driving the movement
Lifting with your back might cause your spine to be hyperextended, which will cause the kettlebell to end up higher on your thighs
Maintain a neutral back and don’t be afraid of bending forward at the hips to let the weight go behind you
Use this cue to swing safely
What weight should I use?
When learning any new exercise, you should always use a light weight so that you get the feel of the exercise and develop proper technique
As a dynamic exercise, swinging a kettlebell that is too light won’t allow that proper exertion of force and power production
When you feel you have mastered the exercise and can do 15 good repetitions with perfect form, you can try going heavier
Is it normal that my lower back hurts when doing kettlebell swings?
Some back soreness, however, should be expected due to the stretched position and explosive movement
If you’re sure you have pain and not muscle soreness, double-check that your form is pristine and then check with a medical practitioner for any underlying condition
The same is true if you lead with your back coming out of the bottom stretch, which uses your erectors as prime movers instead of as core-bracers
You have to ensure a proper hip hinge by squeezing your glutes as much as possible and keeping a flat back
Think of the lower back as a “bracing” muscle to keep your upper body stable
The kettlebell swing isn’t just one of the most fundamental and generally useful kettlebell exercises
It’s one of the most fundamental and generally useful exercises of all time
You certainly don’t need to be a kettlebell specialist or compete in any strength sport to benefit from the swing, it delivers benefits for any lifter
Find a place in your training plan, program it properly, and start building a powerful posterior
Kettlebell Swing Training Improves Maximal and Explosive Strength, Journal of Strength and Conditioning Research: August 2012 – Volume 26 – Issue 8 – p 2228-2233doi: 101519/JSC0b013e31825c2c9b
Effects of Kettlebell Swing vs
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Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects
PMID: 28486337
PMID: 28486337
PMID: 28486337
Concentric versus enhanced eccentric hamstring strength training: clinical implications
Effectiveness of accommodation and constant resistance training on maximal strength and power in trained athletes
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PMID: 25024910; PMCID: PMC4081144