Kettlebell swings are a high intensity, low impact exercise that works the muscles of your upper and lower body and your midsection. They can help you improve your cardiovascular fitness and strength.

Over the past decade, kettlebell swings have grown in popularity as a quick full-body workout.

Originating in Russia, kettlebells (called girya in Russian) are associated with great power and strength. People originally used them to measure against the weight of various goods but eventually used them in strength competitions.

Nowadays, they’re popular in workout programs such as CrossFit and athletic training programs. Because they’re convenient and relatively simple to use, they’re also common in high intensity exercise plans for the average person.

Potential benefits of kettlebell swings include:

  • Better cardiorespiratory fitness: Kettlebell swings involve your whole body, which requires your heart to beat faster to pump blood throughout your body.
  • Stronger posterior chain: Kettlebell swings target your upper and lower back, glutes, and hamstrings, known collectively as the posterior chain.
  • Full-body workout: Kettlebell swings use your upper body, core, and lower body for an excellent full-body workout.
  • Powerful calorie burn: Kettlebell workouts are high intensity and can burn a lot of calories in a short time. You may burn more calories after the workout due to post-exercise oxygen consumption, which is a temporary increase in metabolism to support recovery.
  • Quick and convenient exercise: Most kettlebell workouts only require a kettlebell. The duration and type of workout can vary based on a person’s needs.
  • Low impact exercise: Kettlebells keep your feet planted on the ground, reducing force and pressure on your knees. For some people, this may be a better option for getting the heart pumping than higher impact exercises such as jump training.

Kettlebell swings are a full-body workout because they target muscles of the upper body, lower body, and core.

In particular, kettlebell swings target muscles of the posterior chain, which includes the:

  • glutes
  • hamstrings
  • calves
  • erector spinae
  • trapezius (traps)
  • rhomboids

You may also notice some activation of your abdominals, quadriceps, anterior deltoids, pectorals, and forearm muscles — which are considered part of the anterior chain (front of the body). In addition, kettlebell swings can help improve your grip strength.

To get the most out of your workout and reduce your risk of injury, it’s important to learn how to properly swing a kettlebell. Here’s how to do it:

  1. Stand with your feet shoulder-width apart while holding a kettlebell with both hands (palms facing toward you) and arms straight down.
  2. Inhale and push your hips back (hinge your hips) and slightly bend your knees to bring the kettlebell between your legs. Keep your back straight and engage your core.
  3. Exhale, contract your glutes, and push your hips forward to lift your body into a standing position. Allow your arms to swing the kettlebell as far as they will naturally go. Your goal is shoulder height or parallel to the ground, although you do not want to use arm strength to raise the kettlebell. It may take a few swings to find your rhythm and maximize the lift.
  4. Inhale and lower the kettlebell between your legs by pushing your hips back and slightly bending your knees. This is one rep.
  5. Perform two to three sets of 10 to 20 reps, or continue for your preferred time (e.g., as many as you can do in five minutes).

It’s important to focus on proper form throughout this movement to prevent lower back injury. Most of the force should come from your legs and glutes, not your shoulders and arms.

Focusing on the hip-hinge movement during the lowering phase will allow you to safely build power and momentum.

Do not abruptly stop the exercise, which may lead to injury. Instead, slowly reduce the speed and power of your swings until you can safely stop.

Beginners may benefit from speaking with a fitness professional before trying kettlebells to ensure they are a suitable exercise. A professional can help with proper form and weight, and recommend new types of swings to progress to.

While kettlebell swings can be an effective and safe exercise, the following mistakes may slow your results and potentially lead to injury:

  • Lifting with your arms: The power and momentum from your lower body should drive the kettlebell up. Your arms should simply guide the kettlebell, not do the heavy lifting.
  • Rounding your back: Rounding your back and shoulders during the lowering phase can put excess strain on your lower back, leading to an injury. Keep your upper back and shoulder muscles strong to resist the pull of gravity.
  • Squatting: The kettlebell swing relies on a hip-hinge movement to swing the kettlebell up and in front of your body. Squatting puts more attention on your quadriceps and produces less power.
  • Bending your knees too much: This can result in a squatting movement, which will not produce as much power and momentum.
  • Not engaging your core: To prevent lower back injury and support the movement, keep your core engaged throughout the exercise.
  • Swinging too fast: Kettlebell swings involve intentional, controlled movements. Moving too quickly will place more focus on your upper body because you’re not giving your lower body enough time to generate force. This may also lead to injury.
  • Using the wrong weight: The kettlebell should be heavy enough to provide a challenge but not so heavy that you can’t lift it and compromise your form. It’s best to gradually increase the weight once you perfect your form to improve strength.
  • Forgetting to breathe: Focus on inhaling as you hinge and exhaling as you push.

As you learn to swing a kettlebell, remember to keep these common mistakes at the top of your mind.

Kettlebell weights can range from 4.4 to 202.8 pounds (2 to 92 kilograms). Choosing the right kettlebell weight will depend on your strength and experience, and the type of workout you want to do.

Kettlebell swings usually do not involve kettlebells that weigh over 70 pounds (31.7 kilograms).

If you’re a beginner, it’s best to choose a lighter kettlebell. This will allow you to practice the swing movement with proper form, reducing the risk of injury.

As you perfect your form and get stronger, you may wish to increase your kettlebell weight.

Kettlebell swings have various potential benefits, including improved cardiovascular fitness, strength, and power.

They’re a high intensity, low impact exercise that only require a kettlebell, making them convenient for anyone with limited equipment or space.

If you plan on adding kettlebell swings to your workout routine, practice proper form to reap the most benefits and reduce the risk of injury.