Are Kettlebell Swings Helpful In Your Fitness Routine?
When looking at exercises that offer maximal results, the kettlebell swing reigns supreme.
Whether your goal is to burn extra calories, boost power production, or to use as an effective dynamic warmup, learning the kettlebell swings exercise can boost your progress dramatically…
…but, just like any other movement, using proper form and technique makes all the difference in the world.
The kettlebell swing is what’s known as an inefficient exercise.
This sounds negative, but it’s excellent for greater calorie burn, as we spend more calories stabilizing and controlling the kettlebell.
✅ This is why it’s a great choice for metabolic circuits or for leaning down.
Using a moderately heavy kettlebell here for reps of between 10-20 is sure to get your heart rate up.
Doing heavy kettlebell swings will increase your explosiveness and posterior chain strength, which is key in all of your big compound lifts and for power generation in real life.
💪 Work up to heavier weights using progression, as you would with any exercise.
Heavy kettlebell swings are best done after your warm up, as your first exercise in the workout. Generally, the reps should be on the lower side. 5-8 reps is a good rule of thumb.
Dynamic warmups work through an active range of motion. As you get into the warm up, the goal is to slowly increase that range of motion through movement.
By using a light kettlebell for reps of 8-15, you’ll increase mobility and warm up your posterior chain for lifting.
Step by step instructions for the Kettlebell exercise:
(kettlebell swings video below)
1. Begin from hip hinge with kb directly in line with head
2. Overhand grip, tilt kb handle towards you, keeping your back flat
3. Pull kb back towards you with tight lats
4. Explode upwards using hips into standing plank position
5. Hinge and repeat
6. You can use external cues like a foam roller or towel to ensure proper form
Do you do kettlebell swings?
If so, how do you incorporate them?
Thanks for reading, watching, and sharing!
Until next time, train smart and train hard 💪
✨ If you liked this kettlebell exercise demonstration and other exercise guides like this, consider subscribing to my Erin Stern Fitness YouTube channel here.
