The kettlebell swing is the star exercise in kettlebell sessions . This movement offers the opportunity for people to develop their power, stability and mobility, as well as their strength and endurance. It also helps build better and more efficient bodies . There is no doubt that all variants of the kettlebel swing exercise are respected in the fitness community and in strength, performance, conditioning and transformation training.
In these communities there is also the great debate: which is the best among the variants of the kettlebell swing exercise? With so many variations and different valid arguments around the correct technique, how do we decide which one is the most correct? Is it the strict swing or the smooth swing, the one performed with maximum tension or with rhythmic efficiency?
Explosive training moves like this are ideal if you’re looking to lose fat. The kettlebell swing is one of your best exercises in high intensity intervals as the final part of weight training to improve cardiovascular health and lose fat. It is also just as good for developing strength and power.
Next, we present the variants of the kettlebell swing exercise for you to try and choose the one that is most comfortable for you.
How to do a kettlebell swing
The two-arm swing is the first kettlebell move you need to master. It will get you used to moving your hips and developing its power.
- Start with the kettlebell on the floor in front of you, between your feet, which should be shoulder-width apart.
- Slightly bending your knees but mostly articulating your hips, grab the kettlebell and pull it between your legs to create momentum.
- Rock your hips forward and straighten your back to send the kettlebell up to shoulder height. Let it return to under your legs and repeat the movement.
Don’t make the common mistake of using your upper body too much to move weight. This limits what you can lift and how many repetitions you can do, and makes you much more prone to developing back problems. Instead, all the force is best coming from the posterior chain and, in particular, from the hamstrings and glutes. Put your whole body into each rep and hold the kettlebell close to your body until you do the hip push, and then use the power of this push to move the weight down to shoulder level.
The version we describe here is known as the typical Russian kettlebell wing. The American version differs in that you let the weight swing above your head , not shoulder height. Master Russian before attempting to cross the Atlantic.
Variants of the kettlebell swing exercise to include in your workouts
One hand kettlebell swing
- Hold the position similar to a two-handed swing.
It’s a very similar move, so focus on your hip drive. It requires more oblique work to keep your body from twisting .
Kettlebell swing swap
- Shift your hands to the highest point of the swing, picking up the kettlebell from there it weighs less.
- You can release one hand from the kettlebell before putting the other on, but beginners should switch while still holding the kettlebell.
Kettlebell swing spin
This is one of the most complicated variants of the kettlebell swing exercise:
- At the top of the swing, release the weight, turning it toward and grabbing it.
It seems like an exercise to show off, but it is a good test of coordination, timing and control of the weight.
Perfect the kettlebell swing
- Shoulders: Keep your shoulders relaxed to avoid shrinking the bell and ending with your shoulders around your ears.
- Glutes: Activate your glutes by moving your hips into a neutral position (upright).
- Try to keep your forearms close to your hips until you reach a neutral position, and then as you lift your arms, squeeze your glutes to avoid overextending your lower back.
- Head: the position of the head should be neutral . The distance between the chin and the chest should not change.
- Elbows: Move your elbows smoothly throughout the swing . Keep your arms relaxed to remove the tension from your arm muscles, and instead use the momentum of the swing.
- Knees: Your knees should not bend excessively during the swing , it should be a movement from the hip. This is a movement of the posterior chain (the muscles at the back of your body).
Training with variants of the kettlebell swing exercise
- Take as many swings as you can in 60 seconds following the guidelines above, and record the number of repetitions you complete.
- Rest for 60 seconds , then take another minute of swings.
- Complete five rounds in total . Try to beat your total replay score each time you try the challenge.
