Exercise Tutorial: Kettlebell Swings
Table of Contents
What Are Kettlebell Swings
Kettlebell Swings (KB Swings) are a great a full body exercise that aims to improve strength, muscular endurance, raise your heart rate and burn calories while targeting your major muscle groups.
How to Do Kettlebell Swings
Start by standing with your feet about shoulder width while holding the kettlebell between your legs and having your core engaged.
With a soft bend at the knee, we’re going to hinge forward and drive those hips back, maintaining a neutral spine and hike the KB back.
From this position, we are going drive our hips forward using the power and momentum from our legs to swing that KB forward.
As the KB comes up, we are fully extending our hips, squeezing our glutes at the top, keeping our arms fully extended and stopping the KB at about shoulder height.
As the KB swings back down, with a soft knee we hinge again at the hips, maintaining a straight back and use the momentum to take us into our next rep.
Repeat the process for the desired number of reps.
Kettlebell Swings Form
Some things to keep in mind when performing a KB Swing:
Hip, knee and ankle are in alignment
Shoulders down and back
Maintain a neutral spine
Kettlebell Swing Benefits
There are many benefits to KB Swings that will have you incorporating them into your workout routine immediately! Here are a couple of benefits that occur while doing the kettlebell swing::
Targets major muscle groups
Improves strength and power
Enhances stability
Can be incorporated into circuit training or HIIT workouts
Improves cardiovascular fitness
Why Is the Kettlebell Swing Useful
The Kettlebell Swing can be a somewhat tricky exercise to get down. Clients often squat too much or think the movement should come from their arms when its actually from the hips. This exercise is useful because it’s great full body exercise that targets the major muscle groups and allows clients to practice their hinge pattern.
The Kettlebell Swing is also useful because anyone can perform this exercise as Kettlebells come in a variety of weights starting as low as 2.5 lbs. For beginners, you can perform fewer reps with a lighter load or even regress to good mornings to get the hinge pattern down. Once you build strength in this position and master the movement pattern you can progress to KB Swings and heavier loads. More experienced clients can increase the intensity by using heavier kettlebells, perform more reps or by performing a Kettlebell Swing Variation.
Kettlebell Swings Muscles Worked
Kettlebell Swing Variations
American Kettlebell Swing
For the American Kettlebell Swing, you follow the same directions as the Conventional KB Swing. The alteration with this variation is that instead of stopping the Kettlebell at about shoulder height, we allow the KB to travel right overhead. This variation really challenges your stability and strengthens your shoulder girdle.
One Handed Kettlebell Swing
Similar to the Conventional Kettlebell Swing, the One-Handed Kettlebell Swing follows the same mechanics, you’re just simply performing the exercise with one arm instead of two. This is a great variation as it challenges core stability and lateral bending.
Alternating Kettlebell Swing
The Alternating Kettlebell swing is practically the same as the One-Handed Kettlebell Swing, with the only difference being that you alternate hands at the top position of every rep instead of doing one side at a time.
Kettlebell Swing Alternatives
Vinyl-Coated vs. Powder-Coated Kettlebells
When selecting kettlebells, a factor to consider is their coating type. The two common options are vinyl-coated and powder-coated kettlebells.
Vinyl-Coated Kettlebells
Vinyl-coated kettlebells come with a layer that helps prevent floor damage and reduces noise when dropped. This coating also shields the kettlebell from scratches and dents making it last longer. Moreover the smooth surface sometimes padded can feel more comfortable to grip for beginners. The variety of colours makes it easy to distinguish between weights. However, remember that the smooth surface might get slippery when your hands are sweaty, which could mean using chalk or gloves for a hold. Vinyl-coated kettlebells are also sensitive to temperatures and may become sticky or degrade with time.
For vinyl-coated kettlebell options, consider a low-weight set of 3, ideal for beginners due to their lighter weight and ease of handling. For more experienced users, explore higher-weight sets or individual kettlebells that offer greater resistance and are better suited for advanced workouts. The low-weight set helps beginners build foundational strength and proper form, while the higher-weight options provide the challenge needed for muscle growth and endurance.
Powder-Coated Kettlebells
On the other hand, powder-coated kettlebells have a textured finish that improves grip making them easier to hold during sweaty workouts. This enhanced grip is particularly advantageous for users who engage in high-repetition sets or complex movements. The powder coating is highly durable and resistant to chipping scratching and wearing out. They also maintain their grip and structural integrity across temperatures. However, the biggest difference lies in the potential for causing noise and damage when dropped on the floor. Moreover, powder-coated kettlebells usually have a limited colour selection and may not be as visually appealing as their vinyl-coated counterparts.
For those looking for powder-coated kettlebell options, beginners might find a low-weight set of 3 particularly beneficial. More experienced users can explore higher weight sets or individual kettlebells for more advanced workouts.
Making a Decision
Ultimately the choice, between vinyl-coated and powder-coated kettlebells largely depends on preferences and requirements. For beginners or those valuing comfort and floor protection, vinyl-coated kettlebells are a good choice. On the other hand, advanced users looking for grip and durability may prefer powder-coated kettlebells for rigorous workouts. It's essential to consider your workout environment, intensity level and personal preferences before deciding.
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