Kettlebell Swings Are Not What Most People Think They Are (They’re Better)

Commonly assumed to be mostly a shoulders-and-arms exercise, they’re actually mostly about the hips and core:

From the hips

Correctly executed kettlebell swings primarily strengthens muscles from the hamstrings and glutes the to abs and back; in other words, muscles whose strength is essential for power, posture, and injury prevention.

The core in particular is not to be underestimated, with deep stabilizing muscles supporting posture, balance, and movement. Strengthening these areas can also help reduce lower back pain.

How to do it correctly: start with your feet shoulder-width apart (this is important, if you like having knees) and grip the kettlebell with both hands. Hinge at your hips, lowering the kettlebell between your legs while keeping your back flat and core engaged. Then, drive your hips forward explosively to swing the kettlebell up to shoulder height before allowing it to return down with control. The most common mistake is using the arms to lift the kettlebell, but the real power should come from the hips to maximize benefits and prevent injury.

Example workout: 30 seconds of kettlebell swings followed by 30 seconds of rest, repeated for 10 sets. This 10-minute routine provides a full-body workout that builds strength and endurance. As you progress, you can increase the weight, duration, number of sets, etc.

Timeline of changes: within a few weeks of regular kettlebell swings, you should notice stronger glutes, better endurance, and improved posture. After a month, you may experience reduced lower back pain (if you had lower back pain) and more power in your everyday movements. By two to three months, visible muscle definition and fat loss are likely to become noticeable, along with increased overall strength.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Body Sculpting with Kettlebells for Women – by Lorna Kleidman

Take care!