Kettlebell Swings & The Benefits

So what are kettlebell swings and why should I be doing them? Kettlebell swings are

a full body exercise that primarily targets the muscles of the posterior chain; glutes,

hamstrings, core and shoulders, while also engaging the lower body and upper body.

They’re often used in strength, endurance, and high-intensity interval training (HIIT)

workouts.

So do you do a kettlebell swing?

1. Start with your feet hip-width apart, holding the kettlebell handle with both

hands in front of you.

2. Bend your knees slightly, hinge at your hips, and swing the kettlebell back

between your legs.

3. Powerfully drive your hips forward, using the momentum to swing the

kettlebell up to shoulder height, keeping your arms straight. DO NOT OVER

EXTEND YOUR BACK!!!

4. Allow the kettlebell to swing back down naturally, slightly bending at the knees

and hinging at the hips again.

5. Repeat for desired reps with a controlled motion.

So now you know what a kettlebell swing is and how you do it, now why is it

beneficial to put them in your training regime?

– Improves strength and power in the lower body.

– Conditions your cardiovascular endurance and is good for fat loss, as it

elevates your heart rate and involves a large amount of muscle groups.

– Enhances core stability.

– Mimics real-life movements like lifting, pushing, and pulling improving

functional fitness.

– Improves posture and balance.

– Very time efficient as they are high intensity and target multiple muscle

groups.

Now it’s time to get your kettlebell and LET’S GET GOING!!!