Kettlebell Swings

The kettlebell swing is a dynamic, full-body exercise that builds strength, power, and endurance. It targets multiple muscle groups and trains better cardiovascular fitness and coordination, making it a great all-rounder movement.

This guide will teach you the proper form to perform kettlebell swings effectively. You’ll also get expert tips for avoiding common mistakes and preventing injury. Learn how to maximize muscle engagement and incorporate kettlebell swings into your routine for the best results.

How To Do

  1. Stand with your feet shoulder-width apart, holding the kettlebell handle with both hands in front of your hips.
  2. Engage your core and bend your knees slightly. Shift your hips back, lowering the kettlebell between your legs.
  3. Keep your back flat and chest lifted as you hinge at the hips, not the waist.
  4. Push through your heels to stand, driving your hips forward and swinging the kettlebell up to shoulder height.
  5. Allow the kettlebell to swing back down, controlling the descent with your hips.

Tips From Expert

  • Use dynamic stretching to warm up your muscles and joints before performing kettlebell swings.
  • Be careful not to lock your knees or elbows at any point. This can put pressure on the joints.
  • Keep your back straight. Rounding your spine during the swing can lead to lower back strain.
  • Focus on using your hips, not your arms. The power should come from your glutes and hamstrings, not the arms.
  • Avoid lifting the kettlebell too high. Shoulder height is sufficient; swinging higher adds unnecessary strain.
  • Breathe rhythmically, exhaling at the top of the swing and inhaling on the descent.

Optimal Sets and Reps

Here's some guidance on the ideal sets and reps depending on your training goal.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 2–3 15–20
Power Training 3–5 3–5 (Explosive)
Optimal Sets & Reps of Kettlebell Swings

How to Put in Your Workout Split

The kettlebell swing is a powerful, full-body exercise that can be utilized for a variety of training goals. It’s versatile and can fit into any workout split.

  • Push/Pull Split — Add kettlebell swings on your pull days. Combine with exercises like deadlifts and rows.
  • Upper/Lower Body Split—Include kettlebell swings on lower-body days to target the glutes, hamstrings, and core. They can complement squats, lunges, and calf raises.
  • Full-Body Split — Use kettlebell swings two to three times per week alongside compound movements like squats and deadlifts for total body activation.

Here is a guide for loading recommendations based on your training goals. The recommended weights are based on your one-repetition maximum. This refers to the maximum amount of weight you can lift for a single repetition with proper form.

  • Strength Training — Use greater than 85% of your 1RM, low reps, and 2–3 minutes rest between sets.
  • Hypertrophy — Use 60%–80% of your 1RM and moderate reps, focusing on time under tension. Rest for 60–90 seconds between sets.
  • Endurance Training — Use 40%–60% of your 1RM, high reps, and short rest intervals.
  • Power Training — Use greater than 85% of your 1RM, explosive reps, and 1–2 minutes rest between sets.

Primary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Gluteus

The gluteus muscles are the group of muscles in the buttocks. They are responsible for hip movement, stability, and powering lower-body actions like running and lifting. The glutes consists of the gluteus maximus, gluteus medius, and gluteus minimus.

The gluteus maximus is the largest muscle in the gluteal group and a key driver in kettlebell swings. During the upward phase, the glute max activates to propel the kettlebell forward. It’s highly engaged at the top of the movement when the hips are fully extended.

Maximum voluntary isometric contraction is the greatest activation a muscle can produce. The activation rate of the gluteus maximus during kettlebell swings is 69% of MVIC. Whereas for the gluteus medius, it is 53% of MVIC.

This means the glute max achieves more than two-thirds of its full potential during kettlebell swings. The glute medius engages just over half of the greatest activation it is capable of. Therefore, kettlebell swings are highly effective as an overall glute workout.

Kettlebell and dumbbell glute exercises, such as kettlebell swings, can enhance glute strength, endurance, and size. Strengthening this muscle improves lower body power and athletic performance.

Secondary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Anterior Deltoid

Muscles located at the front of your shoulder region

Hamstrings

The hamstrings are at the back of your thighs. They are responsible for pushing the hips forward during the upward phase. As you hinge forward, the hamstrings stretch and then contract to generate the power needed to propel the kettlebell upward.

The hamstrings consist of the biceps femoris, semitendinosus, and semimembranosus, all contributing greatly to the kettlebell swing movement. The muscle activation for the biceps femoris is 93% of MVIC, making the kettlebell swing a fantastic hamstring workout.

Quadriceps

The quadriceps, located at the front of the thighs, assist in stabilizing the knees throughout the movement. During kettlebell swings, the quads support your knees during the setup phase and at the peak of the swing.

The quads are made up of the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The vastus lateralis is the largest muscle of the group. During kettlebell swings, it has an activation of 56.81% of maximal voluntary contraction.

Erector Spinae

The erector spinae muscles run along your spine. They are crucial for maintaining a neutral back position during the swing.

They tighten without changing the length to keep your lower back straight and prevent it from rounding. This ensures proper posture and reduces the risk of injury. During two-handed kettlebell swings, the activation of the upper erector spinae is 60.89% of MVC.

Upper Rectus Abdominis

The rectus abdominis, commonly known as the abs, is the muscle in the front of your abdomen. It is made up of the upper and lower portions.

The upper rectus abdominis helps maintain core stability during kettlebell swings. It prevents your torso from collapsing forward, ensuring an upright posture as you hinge and extend your hips. The rectus abdominis achieves 35.7% of MVC during kettlebell swings.

Lower Rectus Abdominis

The lower rectus abdominis stabilizes your pelvis during the swing. As you hinge at the hips, it activates to prevent your hips from tilting too far forward or backward during movement. This helps to protect your lower back and keep your posture stable.

Obliques

The obliques on the sides of your abdomen are key for rotational stability during kettlebell swings. They help control the side-to-side movement of the torso, keeping the swing focused on the hips and core. The muscle activation of the external obliques during kettlebell swings is 15.59% of MVC.

Oblique exercises improve core stability, balance, and posture. This makes everyday movements like bending, twisting, and lifting easier and reduces the risk of injury.

Anterior Deltoid

The deltoids are the shoulder muscles that help lift and move your arms in different directions. The delts are made up of the anterior (front), lateral (side), and posterior (rear) deltoids, each supporting different arm movements.

The anterior delts at the front of the shoulder assist in controlling the kettlebell’s upward motion. It is engaged as the arms guide the kettlebell to shoulder height.

Latissimus Dorsi

The latissimus dorsi, or lats, are large muscles in your back. They help steady the shoulder joints during the swing and control the downward motion of the kettlebell. This prevents the arms from taking over the movement.

Equipment

Kettlebell

Kettlebell

These are great for both unilateral and bilateral training. They offer a full-body conditioning workout. Ensure you maintain a firm grip.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Deadlift

Barbell Squat

Bodyweight Squat

Donkey Kick

Cobra Stretch

Lying Glute Stretch

Bodyweight Single-leg Deadlift

Bridge Kick

Glute Bridge March

Who Should Do?

Busy Individuals

Kettlebell swings are perfect for busy people who need a quick, effective full-body workout. This exercise combines strength, endurance, and cardio in one movement, maximizing results in a short session. Whether at home or in the gym, kettlebell swings don’t require complicated equipment or setup, making them convenient for people with limited time. 

They also target multiple muscle groups, helping to build power, burn calories, and improve cardiovascular fitness. Kettlebell swings are an ideal choice for those looking to stay active without dedicating long hours to training.

Home Workout Enthusiasts

Kettlebell swings are a great option for home workout enthusiasts who want an engaging compound workout. They require only one piece of equipment and minimal room, making them ideal for any workout space. 

This exercise offers full-body strength training in a more accessible and affordable way than traditional barbells or weight machines. Furthermore, it offers a cardio training option that doesn’t involve expensive equipment or a large training area. 

Whether short on time or prefer exercising at home, kettlebell swings offer a versatile, convenient solution for staying fit.

Who Should Not Do?

Individuals With Lower Back Pain

Those with lower back pain should approach kettlebell swings with caution, as the hip-hinging movement can aggravate existing issues. Improper form or lack of core stability increases the risk of further strain or injury. 

The explosive nature of the exercise can place additional stress on the lower back, especially if not performed correctly. Before attempting kettlebell swings, it’s important to focus on strengthening the core and lower back muscles. 

Always listen to your body when exercising. If you try this exercise and experience any pain or discomfort in your lower back, stop immediately to avoid injuries.

People With Poor Hip Mobility

People with poor hip mobility may find kettlebell swings challenging and unsafe due to the required hip hinge mechanics. Limited hip mobility can cause compensations in other areas, like the lower back or knees, increasing injury risk. 

The powerful hip movement essential for kettlebell swings can be difficult without adequate flexibility. To perform this exercise safely, it’s important to first focus on improving hip mobility and flexibility. 

Incorporating hip mobility exercises and stretches into your routine will help prevent strain and reduce the likelihood of injury. Always prioritize proper form and mobility before attempting kettlebell swings.

Benefits Of Kettlebell Swings

Builds Functional Strength

Kettlebell swings are an intense, compound exercise that develops functional strength by targeting key muscle groups. The explosive hip drive required builds power that translates to real-life activities like lifting, jumping, and sprinting. 

Incorporating swings into your routine improves strength, mobility, posture, and heart health, making daily movements easier and more efficient. 

Increases Muscle Mass

Kettlebell swings are highly effective for building muscle mass by engaging multiple large muscle groups simultaneously. The compound movement targets the glutes, hamstrings, and shoulders, promoting hypertrophy and stimulating growth. 

Performing them repeatedly with proper form activates these muscles intensely. As you progressively increase the weight of the kettlebell, you’ll notice improved muscle tone and strength. 

Using a heavier kettlebell increases the testosterone and cortisol levels after exercise. Higher hormone levels can boost strength and muscle growth. Therefore, opt for a heavier kettlebell to challenge yourself and expedite muscle mass development. However, only choose a weight that allows for the correct form.

Tracking progress by the weight of your 1RM is an accurate measurement for kettlebell swings. Consistent training with progressive overload will lead to noticeable increases in both lower and upper body muscle mass. Therefore, this contributes to a more defined physique. 

Improves Balance

Kettlebell swings require immense core stabilization. This type of core training can improve your balance and coordination. The movement forces your body to maintain stability and form while generating power through the hips. 

Over time, consistent engagement in a kettlebell ab workout will enhance your ability to control body movements. Thus reducing injury risk and improving athletic performance. 

Furthermore, many lower body exercises that train balance and coordination can be unstable or put excessive pressure on the knees. The knees are not as heavily impacted during kettlebell swings, making them more accessible options for some.

Frequently Asked Questions

What is a kettlebell swing good for?

Kettlebell swings are great for strengthening your muscles and training your cardiovascular endurance. They target multiple muscle groups and improve functional movement.

Which muscles do kettlebell swings work?

Kettlebell swings primarily work the glutes, hamstrings, core, and shoulders. They also engage the quads, back, and stabilizing muscles for balance.

How heavy should kettlebell swings be?

The weight of the kettlebells depends on your strength and training goals. Experiment to find the weight that challenges you while still allowing proper form. Gradually increase as your strength improves.

Is it OK to do kettlebell swings every day?

Repeating the same exercises daily doesn’t give your muscles enough recovery time. Recovery duration varies based on workout intensity. Muscles need approximately 48–72 hours to recover. Therefore, aim to perform this exercise approximately two to three times per week.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Opplert, J. and Babault, N. (2017). Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports Medicine, [online] 48(2), pp.299–325. doi:https://doi.org/10.1007/s40279-017-0797-9.
  2. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  3. None Krzysztofik, Wilk, N., None Wojdała and None Gołaś (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), pp.4897–4897. doi:https://doi.org/10.3390/ijerph16244897.
  4. McBurnie, A.J., Allen, K.P., Garry, M., Martin, M., Thomas, D., Jones, P.A., Comfort, P. and McMahon, J.J. (2019). The Benefits and Limitations of Predicting One Repetition Maximum Using the Load-Velocity Relationship. Strength and conditioning journal, [online] 41(6), pp.28–40. doi:https://doi.org/10.1519/ssc.0000000000000496.
  5. Europe PMC (2016). Europe PMC. [online] Europepmc.org. Available at: https://europepmc.org/article/nbk/nbk538193.
  6. Van, L.H., Hoogenboom, B.J., Alonzo, B., Briggs, D. and Hatzel, B. (2015). EMG Analysis and Sagittal Plane Kinematics of the Two‐Handed and Single‐Handed Kettlebell Swing: A Descriptive Study. International Journal of Sports Physical Therapy, [online] 10(6), p.811. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4637916/.
  7. Afonso, J., Sílvia Rocha-Rodrigues, Clemente, F.M., Aquino, M., Nikolaidis, P.T., Sarmento, H., Fílter, A., Jesús Olivares-Jabalera and Ramirez-Campillo, R. (2021). The Hamstrings: Anatomic and Physiologic Variations and Their Potential Relationships With Injury Risk. Frontiers in Physiology, [online] 12. doi:https://doi.org/10.3389/fphys.2021.694604.
  8. Del, M.J., Opar, D.A., Timmins, R.G., Ross, J.A., Keogh, J.W.L. and Lorenzen, C. (2017). Hamstring Myoelectrical Activity During Three Different Kettlebell Swing Exercises. The Journal of Strength and Conditioning Research, [online] 34(7), pp.1953–1958. doi:https://doi.org/10.1519/jsc.0000000000002254.
  9. Europe PMC (2016). Europe PMC. [online] Europepmc.org. Available at: https://europepmc.org/article/nbk/nbk513334.
  10. Lyons, B.C., Mayo, J.J., Tucker, W.S., Wax, B. and Hendrix, R.C. (2017). Electromyographical Comparison of Muscle Activation Patterns Across Three Commonly Performed Kettlebell Exercises. The Journal of Strength and Conditioning Research, [online] 31(9), pp.2363–2370. doi:https://doi.org/10.1519/jsc.0000000000001771.
  11. Sassack, B. and Carrier, J.D. (2023). Anatomy, Back, Lumbar Spine. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK557616/.
  12. Europe PMC (2016). Europe PMC. [online] Europepmc.org. Available at: https://europepmc.org/article/NBK/nbk551649.
  13. Andersen, V., Fimland, M.S., Aril Gunnarskog, Georg-Andrè Jungård, Roy-Andrè Slåttland, Vraalsen, Ø.F. and Saeterbakken, A.H. (2015). Core Muscle Activation in One-Armed and Two-Armed Kettlebell Swing. The Journal of Strength and Conditioning Research, [online] 30(5), pp.1196–1204. doi:https://doi.org/10.1519/jsc.0000000000001240.
  14. Hu, B. and Ning, X. (2015). The Changes of Trunk Motion Rhythm and Spinal Loading During Trunk Flexion and Extension Motions Caused by Lumbar Muscle Fatigue. Annals of Biomedical Engineering, [online] 43(9), pp.2112–2119. doi:https://doi.org/10.1007/s10439-015-1248-0.
  15. Kadi, R., Annemieke Milants and Shahabpour, M. (2017). Shoulder Anatomy and Normal Variants. Journal of the Belgian Society of Radiology, [online] 101(S2), pp.3–3. doi:https://doi.org/10.5334/jbr-btr.1467.
  16. Jeno SH;Varacallo M (2023). Anatomy, Back, Latissimus Dorsi. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/28846224/.
  17. Melo, X., Inês Arrais, João Luís Marôco, Ribeiro, P.N., Nabais, S., Coelho, R., Reis, J., Vítor Angarten, Fernhall, B. and Santa-Clara, H. (2023). Effects of kettlebell swing training on cardiorespiratory and metabolic demand to a simulated competition in young female artistic gymnasts. PLoS ONE, [online] 18(4), pp.e0283228–e0283228. doi:https://doi.org/10.1371/journal.pone.0283228.
  18. Kashitaro Hyodo, Masuda, T., Aizawa, J., Tetsuya Jinno and Morita, S. (2017). Hip, knee, and ankle kinematics during activities of daily living: a cross-sectional study. Brazilian Journal of Physical Therapy, [online] 21(3), pp.159–166. doi:https://doi.org/10.1016/j.bjpt.2017.03.012.
  19. Kumar, S. and Singla, D. (2023). Effect of exercise on posture, balance, gait, muscle strength, pulmonary function, and quality of life in hyperkyphotic older adults: a systematic review. Sport Sciences for Health. [online] doi:https://doi.org/10.1007/s11332-023-01129-w.
  20. McGlory, C., Devries, M.C. and Phillips, S.M. (2016). Skeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodeling. Journal of Applied Physiology, [online] 122(3), pp.541–548. doi:https://doi.org/10.1152/japplphysiol.00613.2016.
  21. Raymond, L.M., Renshaw, D. and Duncan, M.J. (2018). Acute Hormonal Response to Kettlebell Swing Exercise Differs Depending on Load, Even When Total Work Is Normalized. The Journal of Strength and Conditioning Research, [online] 35(4), pp.997–1005. doi:https://doi.org/10.1519/jsc.0000000000002862.
  22. Ross, J.A., Justin and Lorenzen, C. (2022). Reliability of kettlebell swing one and five repetition maximum. PeerJ, [online] 10, pp.e14370–e14370. doi:https://doi.org/10.7717/peerj.14370.
  23. Damas, F., Phillips, S.M., Libardi, C.A., Vechin, F.C., Lixandrão, M.E., Jannig, P.R., Luiz, Bacurau, A.V., Snijders, T., Parise, G., Tricoli, V., Roschel, H. and Ugrinowitsch, C. (2016). Resistance training‐induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. The Journal of Physiology, [online] 594(18), pp.5209–5222. doi:https://doi.org/10.1113/jp272472.
  24. Hlaing, S.S., Puntumetakul, R., Khine, E.E. and Boucaut, R. (2021). Effects of core stabilization exercise and strengthening exercise on proprioception, balance, muscle thickness and pain related outcomes in patients with subacute nonspecific low back pain: a randomized controlled trial. BMC Musculoskeletal Disorders, [online] 22(1). doi:https://doi.org/10.1186/s12891-021-04858-6.
  25. Clark, D.R., Lambert, M.I. and Hunter, A.M. (2018). Contemporary perspectives of core stability training for dynamic athletic performance: a survey of athletes, coaches, sports science and sports medicine practitioners. Sports Medicine – Open, [online] 4(1). doi:https://doi.org/10.1186/s40798-018-0150-3.
  26. Levine, N.A., Hasan, M.B., Avalos, M.A., Lee, S., Rigby, B.R. and Kwon, Y.-H. (2020). Effects of kettlebell mass on lower-body joint kinetics during a kettlebell swing exercise. Sports Biomechanics, [online] 21(9), pp.1032–1045. doi:https://doi.org/10.1080/14763141.2020.1726442.
  27. Morán-Navarro, R., Pérez, C.E., Mora-Rodríguez, R., Ernesto, González-Badillo, J.J., Sánchez-Medina, L. and Pallarés, J.G. (2017). Time course of recovery following resistance training leading or not to failure. European Journal of Applied Physiology, [online] 117(12), pp.2387–2399. doi:https://doi.org/10.1007/s00421-017-3725-7.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement