How Kettlebell Workouts Can Take Your Fitness to the Next Level

 

If you’re looking for one single exercise that can improve your overall strength, power, and cardiorespiratory fitness, then the kettlebell (KB) swing is it. Sounds too good to be true? It’s not!

This mighty hip-hinge movement is nearly a total-body exercise that demands strength, power, and stamina to perform it correctly. Kettlebells aren’t just for swings, either. This increasingly popular piece of equipment can be used for a wide array of muscle-building exercises.

This guide will cover everything you need to know about kettlebell swings (including how to do them properly), how to perform other kettlebell exercises, and how to incorporate KB swings into your next workout. 

Do Kettlebell Swings Really Work?

From an outsider’s perspective, the kettlebell swing might seem simple and, dare I say, easy move. It looks like they’re just swinging a kettlebell…how hard can that be? What looks like an arm exercise is an explosive power move driven by the hips. It’s a great exercise for improving strength, power, and cardio conditioning, but don’t just take my word for it. Let’s look at how KB swings produce these results. 

Muscles Targeted: 

From top to bottom, kettlebell swings use the following muscles: the trapezius, rear deltoids, rhomboids, lats, spinal erectors, core, quads, glutes, and hamstrings. 

It’s clear that KB swings use many major muscle groups, but how does that translate to overall fitness results? In one 2012 study by Lake and Lauder, researchers found that bi-weekly kettlebell swing training improves both 1 rep max strength (in half squats) and explosive strength (as measured by vertical jump height). The researchers concluded that KB swings are a viable option to be used by strength and conditioning coaches looking for alternative strength and power exercises.

Hulsey et. al. performed a separate study in 2012 examining the metabolic effects of kettlebell training by comparing KB swings and running on a treadmill. Although running on a treadmill yielded higher oxygen consumption and calorie expenditure, KB swings did increase the heart rate and “elicit enough of a physiological response to improve cardiorespiratory fitness.”

Further research is needed to define the frequency and duration required to see improvements in cardio fitness. Overall, KB swings appear to be an effective move for improving strength, power, and cardiorespiratory health. 

💪🏻 Take your kettlebell training to the next level with the "Random Fit" podcast. Join Master Instructors, Wendy Batts, and Ken Miller as they cover the fundamentals of kettlebell training. 

What are the Benefits of Kettlebell Swings?

Kettlebell swings are a popular choice among fitness enthusiasts and trainers alike, but like all great exercises, they can only produce real outcomes when implemented appropriately. Understanding the benefits of this powerful move can help you better program KB swings into your workout program for best results. 

1. Full-Body Engagement

Because KB swings engage muscles in both the upper body and the lower body, it is considered a full-body move. Here’s a look at how your muscles work throughout the movement: 

The core stays engaged throughout the movement to ensure good posture. Upon initiation, the lats pull the kettlebell back, getting it into position for a swing. In this hinged position, the glutes and hamstrings are stretched, and the spinal erectors are activated to keep the spine neutral. Then, the glutes and hamstrings serve as the prime movers as they drive the hips forward to “launch” the kettlebell forward as it swings upward toward the sky.

At the top of the movement, the quads and glutes stay engaged as the legs straighten to full hip extension, and the lats and core stabilize the upper body to keep the kettlebell from floating too high in the sky. The traps, rhomboids, and deltoids work together to stabilize the shoulder joint during the movement, and they also work eccentrically as the kettlebell swings back down from the top position. 

2. Cardiovascular and Metabolic Benefits

KB swings are considered a high-intensity, power exercise. As such, they are intended to be performed in short, explosive spurts for best results. When used in this manner, KB swings can spike the heart rate just as much as running on a treadmill (Hulsey et. al. 2012)! While research does show that KB swings have cardio and metabolic benefits and burn a significant number of calories, there is no clear research regarding the frequency and volume needed in order to see meaningful changes.

 3. Posterior Chain Strengthening

The posterior chain describes the backside of your body, with an emphasis on the back, glutes, and hamstrings. While some gymgoers may focus on the aesthetics of these muscles, they serve a very important functional role. The posterior chain is responsible for hip flexion, knee flexion, and calf extension – all crucial for running, jumping, and performing other explosive athletic moves.

The kettlebell swing is primarily a hip-hinge movement, with the glutes and hamstrings powering the movement. Since kettlebell swings elicit improvements in both posterior chain strength and power, it’s no wonder this move has become so popular among athletes and fitness enthusiasts.

Mastering Correct Kettlebell Form

Form isn’t just critical for injury prevention; good form ensures that every muscle fires at the right time and with the correct intensity to execute the move well. Maximum results can only be obtained when performing an exercise with good form, and the KB swing is no different.