February 26, 2024, 3:49 am | Read time: 8 minutes
The kettlebell is a training tool with a long tradition that has become a genuine fitness trend. The kettlebell swing, in particular, is considered especially effective for improving strength and endurance. FITBOOK fitness expert Farsan Mageronnaghch explains how to perform the exercise correctly–and what alternatives are available.
Kettlebell training has evolved over the past few years from a mysterious training method used by Russian elite soldiers to an international fitness trend. There are hardly any gyms left without at least one kettlebell–in English: ball dumbbell. The most well-known exercise remains the kettlebell swing. In this exercise, the kettlebell is swung between the legs as if you were throwing it forward.
The art of the swing lies in keeping the weight under control despite the swinging motion. What you should definitely avoid: letting the weight control you. FITBOOK provides information on the proper preparation and technique or execution of the kettlebell swing, the muscles involved, exercise variations, and alternative exercises without a kettlebell.
Overview
Which Muscles Are Trained with the Kettlebell Swing?
The kettlebell swing does not isolate a single muscle. Instead, it is an exercise that targets an entire muscle chain. The following are particularly engaged:
- Glutes
- Legs
- Abdomen
- Lower back
- Forearms
- Depending on the variation: Shoulders
Important Questions Before Kettlebell Swing Training
Before incorporating the kettlebell swing into your training plan, you should ask yourself the following questions:
- Do I have acute back pain?
- Do I already master the deadlift?
- Do I know my training weight for the kettlebell swing?
If you are unsure about any of these questions, you should definitely read on before starting the swing.
Also interesting: Which exercise should I do for back pain?
Choosing the Right Kettlebell Weight
Kettlebells come in increments of four kilograms (16 kilograms, 20 kilograms, 24 kilograms, etc.). This is related to the history of the kettlebell. As early as the 12th century, spherical weights were used in Russia for weighing goods at markets. The Russian weight unit “pood” (16 kilograms is approximately one pood) was decisive for this. The standard weight for the kettlebell swing is 24 kilograms (1.5 pood) for men and 20 kilograms (1.25 pood) for women.
When performed with momentum, the weight can multiply during the downward movement and exert enormous forces on the intervertebral discs. Important: There are also lighter kettlebells, which beginners should use before moving on to the standard weight.
Proper Preparation for the Swing
Kettlebell swings performed with correct technique provide the best protection against back pain if it is due to weak muscles in the lower back. Thus, when executed correctly, the swing can also prevent a herniated disc. The following exercises are particularly suitable for learning the correct swing technique.
Glute Bridge
Before swinging, it is advisable to activate the gluteal muscles while lying on the ground. Glute bridges form the basis for this. This exercise helps you develop a better body awareness for hip extension during the kettlebell swing.
The exercise starts lying down with bent legs. Your feet are firmly on the ground, and you position the kettlebell with the flat side on your hips using your arms. The goal of the exercise is to lift the hips as far off the ground as possible until the upper body and thighs form a line.
Incorporate this exercise into your warm-up with two sets of ten repetitions. Increase the weight as desired.
Read about FITBOOK author Nina Ponath’s experience with her two-week glute bridges challenge here.
Kettlebell Deadlift
The kettlebell deadlift is the best prerequisite for avoiding spinal injuries (in the worst case, a herniated disc) due to a crooked back during the kettlebell swing.
The kettlebell deadlift involves lifting a heavy weight from the ground with both hands and safely setting it down again. In principle, everyone is capable of moving their own body weight for one repetition. For the kettlebell deadlift, it is advisable to start with the standard weight (20 kilograms/24 kilograms) and gradually increase the weight. The most important rule for this exercise is: The back must always remain straight!
Train the kettlebell deadlift in two sets of ten repetitions using a heavy weight (24 to 32 kilograms).
Also interesting: 5 basic exercises that guarantee rapid muscle growth
Towel Swing
The last exercise for learning the kettlebell swing is called the towel swing. It helps develop a better feel for the swing by increasing the distance of the arms from the kettlebell. For this, you use a regular towel.
You can train the towel swing in two sets of ten repetitions. The training weight is again the 20 or 24-kilogram kettlebell–or (for beginners) a lighter weight.
Kettlebell Swing Variations
The kettlebell swing, if performed poorly, can not only harm the back but also affect the shoulder joints. To avoid injuries to the shoulder joints, it is important to know the different variations of the arm swing.
Also interesting: Lateral raises–the perfect exercise for broader shoulders
American Swing vs. Russian Swing
In terms of arm position, there is a cold war in kettlebell training. There is a distinction between the American kettlebell swing, where the arms are vertically above the head at the end of the movement, and the Russian kettlebell swing, where the arm movement ends horizontally in front of the body.
If you have shoulder problems, it is strongly advised against the American kettlebell swing. The grip width combined with the position of the shoulder joint in the vertical position leads to problems with this variation. The American kettlebell swing is only suitable if you have unrestricted mobility in the shoulder joint.
The Russian kettlebell swing is the original version of the kettlebell swing and is recommended by renowned kettlebell experts like Pavel Tsatsouline or Gray Cook.
One-Arm Kettlebell Swings
In addition to the classic two-arm execution, there is also the one-arm variation for advanced users. Since this requires greater grip strength and control, it should initially be done with a lighter weight. The kettlebell swings between the legs as in the two-arm version. Muscularly, the one-arm kettlebell swing specifically targets one side of the back.
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Common Mistakes in the Kettlebell Swing
Incorrect Weight
Even though it may seem obvious, beginners often choose the wrong weight. This can be either too high or too low. While a weight that is too high increases the risk of injury, a weight that is too low can result in a lack of effect due to insufficient pull.
Uneven Back
It is often seen in gyms: some people have a hunchback during the swing, others a hollow back. However, it is extremely important that the back remains straight throughout the entire swing. That means: shoulder blades to lower back should form a plane.
Only Swinging with the Arms
The kettlebell swing is an exercise that engages multiple body parts simultaneously. The movement sequence integrates the power from the legs, glutes, shoulders, back area, arms, and hands. The swing does not come solely from the arms and shoulders but from the lower body and lower back. Likewise, once the kettlebell reaches its highest point, the movement is braked again in these areas during the backswing.
Alternative Exercises Without a Kettlebell
The kettlebell swing primarily focuses on hip extension. There are many exercises that include this movement pattern but pose a significantly lower risk of injury. If you do not yet feel ready for kettlebell swings, you can confidently start with the following exercises to train the strength of your gluteal muscles and lower back.
Back Extensions
Back extensions are a classic exercise that trains hip extension. This exercise requires a special training device that is available in many gyms.
Broad Jumps
It gets even simpler! The good old long jump (English: broad jump) is a real alternative to the kettlebell swing. Here, too, the goal is to extend the hips as explosively as possible to accelerate the body forward. This exercise exerts enormous forces on the ankle joints, knees, and hips. A thorough warm-up is highly recommended to avoid injury during this explosive movement.
About the author: Dipl.-Sportwissenschaftler Farsan Maheronnaghch is a certified personal trainer and holds various trainer licenses.