Strengthen your entire body with the Kettlebell Swing. This is how you do the exercise right and that's what really matters!
Training with the kettlebell has become a real fitness trend. No wonder! The workout with the kettlebell is super effective and helps to improve strength and endurance.
But especially the kettlebell swing has it really in itself. The exercise trains the entire body and can be performed by almost any athlete.
It can be easily adjusted to your fitness level by increasing the weight or going for a lighter kettlebell.
We'll tell you what to look out for during the exercise and which mistakes you should avoid at all costs.
Table of contents
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How to perform the kettlebell swing correctly
As with the squat, perfect technique is essential for the kettlebell swing. This is the only way to train the right muscles and avoid injuries.
By the way, the back, buttocks and legs are particularly challenged.
Compared to squats, the kettlebell swing is much more dynamic. This ensures that the muscles are particularly strongly stressed.
The Kettlebell Swing is suitable for beginners and advanced.
Let's look at the exercise in detail.
- Equipment needed: yes
- Difficulty: easy-medium
- Suitable for beginners: yes
- Designations: Kettlebell Swing
- Muscle groups used: Buttocks, legs abdomen, back, arms, shoulders
Kettlebell Swing execution for beginners
- Stand hip-width apart. The kettlebell is on the floor in front of you.
- Bend your knees slightly and lean your upper body slightly forward.
- Reach for the kettlebell with both hands.
- Swing the kettlebell through your legs and then from the strength of your core, swing it up to shoulder height.
- The legs are extended and the pelvis tilts slightly forward.
- Tighten your core and butt tightly.
- Swing the kettlebell back again and bend your legs at the same time.
For beginners, 8 to 12 repetitions and three passes are optimal.
Kettlebell swing execution for advanced
If this is too boring for you, increase the weight first. But you can also make the exercise even harder in another way.
To the Russian Kettlebell Swing there is also another variant: the American Kettlebell Swing.
The American Kettlebell Swing differs from the Russian in the height of the swinging ball. In the American variation, you swing the kettlebell overhead, while in the Russian variation you swing only to burst height.
The American Swing also works your shoulder muscles. Here, however, the correct technique is the be-all and end-all. Otherwise, shoulder problems can be the result.
That's why we recommend you try the Russian Kettlebell Sing first before venturing into the advanced version.
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What you need to pay attention to during execution
There are a few little things that both beginners and advanced kettlebell swingers need to keep in mind. Only if you do the exercise correctly, it will be effective.
Choose the right weight
Kettlebells come in increments of four kilograms. Executed with momentum, the weight can be many times that during the downward movement and exert enormous forces.
Therefore, start with a lighter kettlebell, especially in the beginning. If you can do the repetitions without any problem in the correct execution, you can reach for a heavier one.
Warm up
You're fit and ready to go? Then all you have to do now is warm up.
As with any other workout, you should never skip warming up for kettlebell swings.
Especially with dynamic exercises, it is important to prepare properly and bring the muscles to operating temperature.
Watch your back
During the entire exercise the back is straight. Do not bend forward and do not form a hollow back. If you stretch your back too much, the pressure on the intervertebral discs will be very high.
You can prevent this by tightening your stomach.
The correct position of the legs
For kettlebell swings, stand shoulder width apart. It is important that both feet remain in contact with the ground during the swings.
Do not tilt on the heel or ball of the foot.
Why the exercise is so effective
Exercising with a kettlebell is incredibly versatile. Not only can you build muscle, but you can also improve your flexibility, posture, explosive strength and endurance. Kettlebell swings work the entire body.
We have listed the most important advantages again:
Kettlebell Swings
- train many muscles in a short time
- burn many calories
- are good for the back
- are easy to learn
- improve endurance
- can be executed anywhere
What muscles are trained in the kettlebell swing
Want to know exactly which muscles are used in the Kettlebell Swing? Then let's take a closer look:
- Back Stretcher
- Back of leg
- Trunk muscles
- Buttocks
- Belly
The kettlebell swing is logically aimed primarily at the lower body. But you also strengthen your shoulders and improve your endurance.
The most common mistakes in kettlebell swing
As with all other fitness exercises, mistakes can creep in with the Kettlebell Swing. We want to prevent you from making them.
One of the biggest mistakes is reaching for the wrong weight. Any exercise done with the wrong weight or too much weight can be dangerous. But it shouldn't be too little weight either, otherwise you won't be able to give the balls enough momentum.
Also, pay attention to your back. Of course, explosiveness and momentum is important for this exercise, but those who overdo it, often gets into a hollow back. This can lead to lumbar vertebrae injuries.
Make sure your back is straight throughout the exercise.
Another mistake is that you tend to squat too low. This turns the exercise into a kind of squat. The result is too little momentum and too little load in the muscles.
The movement of the kettlebell should not come from the shoulder, but from the lower body. If you initiate the movement from the arms, you not only give away potential, but also run a high risk of injuring yourself.
Our conclusion
The kettlebell swing is very effective. You strengthen with it especially your back and can Prevent pain and tension. You can do this exercise anytime and anywhere. All you need is a kettlebell and workout clothes.
Have fun with the training!
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