“Earn commission or revenue may be generated by Hearst Magazines and Yahoo through certain links.” Looking for a versatile move to incorporate into your full-body workout routine? Look no further than the kettlebell swing. Whether you’re aiming for a challenging workout or a quick one, this exercise allows you to have the best of both worlds. This total-body power move is a perfect blend of cardio and strength training that will elevate your heart rate and work nearly every major muscle group in your body, according to Jacquelyn Baston, CSCS, a certified strength and conditioning specialist.
Meet the experts: Jacquelyn Baston, CSCS, owner of Triple Fit in Chicago, and Lauren Kanski, CPT, a NASM-certified personal trainer and coach based in New York City. Contrary to popular belief that kettlebell swings primarily target the upper body, the real power of this exercise stems from the lower body. “When performed correctly, you engage a variety of muscles including the hip complex, glutes, hamstrings, quads, core, and lats,” explains Lauren Kanski, CPT. Your hips play a significant role in driving the movement, particularly when extending them forward during the exercise.
Mastering the kettlebell swing will not only benefit your muscles but also save you time. Achieve multiple fitness goals in one efficient move. Continue reading for expert tips on executing kettlebell swings like a pro and reaping the rewards.
Benefits of Kettlebell Swings:
– Development of power
– Enhanced core stability
– Increased endurance
– Correction of muscle imbalances
– Emphasis on hip explosiveness
Muscles Worked:
The kettlebell swing predominantly targets the posterior chain muscles, which include the glutes, legs, core, shoulder girdle, and pecs. “Glutes and leg muscles generate force, while core muscles, shoulder girdle, and pecs stabilize the movement,” elaborates Baston.
These are the muscles engaged during a kettlebell swing:
– Hip complex
– Glutes
– Hamstrings
– Quads
– Core
– Lats
How to Perform Kettlebell Swings with Correct Form:
– Stand with your feet slightly wider than hip-width apart and hold a kettlebell in front of you with both hands.
– Keep a slight bend in your knees and a flat back, then hinge at the hips to swing the kettlebell back through your legs.
– Utilize the momentum to stand up and swing the kettlebell out in front of your body up to shoulder height.
– Thrust your hips forward, engage the glutes and core, and stand up straight. Ensure straight knees and contracted glutes at shoulder height.
– Allow the kettlebell to swing back down through your legs while hinging at the hips for one repetition.
Common Kettlebell Swing Form Mistakes—And How to Correct Them:
– Avoid relying too much on upper body
The improper technique of letting your chest collapse is a common mistake during kettlebell swings. Allowing your chest to collapse can prevent your core from staying engaged throughout the entire movement, leading to ineffective results. Another mistake to avoid is using kettlebells that are too light. When your kettlebell is too light, you won’t be able to properly engage your hips and lower body, diminishing the benefits of the exercise.
To master proper kettlebell movement, it is crucial to focus on the hip hinge rather than squatting. Before moving on to swings, it is recommended to practice exercises like the good morning or deadlift motion to strengthen the hip hinge technique. As Kanski emphasizes, mastering the hip hinge is the foundation for effective kettlebell training.
When performing kettlebell swings, timing the hinge perfectly is key. Ensure you are standing tall with a long spine, swinging the kettlebell to about nipple height, allowing it to fall toward your thighs, and then bending your hips at the last second to initiate the next swing, advises Kanski.
Choosing the right kettlebell weight is essential for optimal results. Contrary to what some might think, opting for a heavier kettlebell is more beneficial, as it allows you to utilize your hips for the swing rather than relying on your upper body strength. Starting with a heavier weight provides momentum as you learn the movement, setting you up for success.
For quality kettlebell weights, consider powder-coated options that are durable and reasonably priced. These kettlebells are built to last and offer a reliable choice for your workouts, according to Kanski’s recommendation. Additionally, going no lighter than a 12 kg or 25-pound kettlebell is advised, with the ideal weight range falling between 30-35 pounds for beginners.
Incorporating kettlebell swings into your workout routine can add intensity and challenge your muscles in a dynamic way. To prevent injury and allow for adequate recovery, it is recommended to have at least one day of rest in between kettlebell sessions. Aim to include a variety of kettlebell exercises, not just swings, into your weekly routine for a well-rounded workout.
When starting out, begin with three sets of five reps, with minimal rest in between sets. As you progress, consider adding kettlebell swings to a HIIT workout alongside exercises like pushups, planks, and squats for a comprehensive full-body workout. Experiment with single arm swings and double kettlebell swings as you get stronger to further enhance your training regimen. Keep challenging yourself and enjoy the benefits of incorporating kettlebell exercises into your fitness routine.
