Kettlebell swings work many muscles at once. Your hamstrings, quadriceps, glutes, lower back, core, arms, and shoulders will all benefit from this single exercise. Heavy kettlebell swings increase your muscular power enabling you to lift heavier, run faster, and jump higher. High reps of light kettlebell swings will give you a great cardio workout and help increase your muscular endurance.
Most people should begin with Russian kettlebell swings where the kettlebell is swung from between the knees to eye level. Note that the power for kettlebell swings is generated by the hip thrust, not your arms.
Once you have mastered Russian kettlebell swings, you can challenge yourself with American kettlebell swings where the kettlebell is swung fully overhead.
Please make sure you are fully comfortable with Russian kettlebell swings before attempting American kettlebell swings. You might also want to have chalk on hand to help with grip. No one likes to have kettlebells flying around the gym!
American kettlebell swings are a fun exercise for many people, but if shoulder mobility or other issues prevent you from performing them safely, please don’t worry. Russian kettlebell swings offer most if not all of the same benefits.
Some people might also notice their backs hurting while doing kettlebell swings. If this is an issue for you, please concentrate on tightening your core as you swing. If pain continues, please substitute kettlebell deadlifts for the remainder of the workout.
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