{"id":47046,"date":"2022-11-02T23:56:42","date_gmt":"2022-11-02T23:56:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47046"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"what-do-kettlebell-swings-work-out","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/","title":{"rendered":"What Do Kettlebell Swings Work Out?\u00a0"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Muscles_Worked_In_Kettlebell_Swing\" >Muscles Worked In Kettlebell Swing<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Glutes\" >Glutes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Hamstrings\" >Hamstrings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Erector_Spinae\" >Erector Spinae<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Quadriceps\" >Quadriceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Core\" >Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Shoulders\" >Shoulders<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Arms\" >Arms<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Benefits_Of_Kettlebell_Swing\" >Benefits Of Kettlebell Swing<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Improve_Cardiovascular_Fitness\" >Improve Cardiovascular Fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Build_Strength\" >Build Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Improve_Hip_Mobility\" >Improve Hip Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Build_Core_Strength\" >Build Core Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Burn_Fat\" >Burn Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Improve_Grip_Strength\" >Improve Grip Strength<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#How_To_Do_Kettlebell_Swings\" >How To Do Kettlebell Swings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Kettlebell_Swings_Variations_And_Progressions\" >Kettlebell Swings Variations And Progressions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#One-Arm_Kettlebell_Swing\" >One-Arm Kettlebell Swing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#American_Kettlebell_Swing\" >American Kettlebell Swing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Common_Mistakes_To_Avoid_When_Doing_Kettlebell_Swings\" >Common Mistakes To Avoid When Doing Kettlebell Swings<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Relying_On_Momentum\" >Relying On Momentum<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Swinging_Too_High\" >Swinging Too High<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Rounding_Your_Back\" >Rounding Your Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Squatting_With_The_Downward_Swing\" >Squatting With The Downward Swing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Pausing_At_The_Bottom_Of_The_Swing\" >Pausing At The Bottom Of The Swing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Originally called girya, kettlebells were used to weigh crops and other goods in Russia. But, as people realized their potential for fitness, kettlebells became a staple in many workout routines everywhere (<\/span><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-019-0130-z\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Kettlebell swings are a great way to work out your entire body, and they can be done with relatively little space and equipment. <\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll go over what kettlebell swings work out, the benefits of doing them, and how to properly execute the movement.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Kettlebell_Swings_Work_Out\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscles_Worked_In_Kettlebell_Swing\"><\/span><strong>Muscles Worked In Kettlebell Swing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kettlebell swings are a full-body exercise that primarily targets the posterior chain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The posterior chain is made up of the muscles in the back of your body, including the glutes, hamstrings, and erector spinae. These muscles perform a variety of functions, such as hip and spine extension, which are essential for daily activities like walking and sitting (<\/span><a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/1471-2474-14-204\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the kettlebell swing does target the posterior chain muscles, it also engages the muscles in the front of your body, including the quads, core, shoulders, and arms. The movement also requires stabilizer muscles throughout the body to maintain balance and control.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s look at each muscle group that&#8217;s worked in a <a href=\"https:\/\/betterme.world\/articles\/kettlebell-workout-for-weight-loss\/\">kettlebell swing<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Glutes\"><\/span><strong>Glutes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The gluteus maximus is the largest muscle in the body, and it&#8217;s responsible for hip extension, which is the primary movement pattern of the kettlebell swing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538193\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hamstrings\"><\/span><strong>Hamstrings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hamstrings are a group of three muscles (biceps femoris, semitendinosus, semimembranosus) that run down the back of your thigh. They work with the glutes to extend the hip and produce force during the swing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546688\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Erector_Spinae\"><\/span><strong>Erector Spinae<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The erector spinae is a group of <a href=\"https:\/\/betterme.world\/articles\/kettlebell-back-workout\/\">muscles<\/a> that runs along both sides of the spine (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537074\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These muscles work to stabilize the spine during the kettlebell swing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Quadriceps\"><\/span><strong>Quadriceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The quadriceps are a group of four <a href=\"https:\/\/betterme.world\/articles\/advanced-core-exercises\/\">muscles<\/a> (rectus femoris, vastus lateralis, vastus intermedius, vastus medialis) that make up the front of your thigh (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/thigh\/anterior-compartment\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). They work to extend the knee, which is an important movement in the kettlebell swing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Core\"><\/span><strong>Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The core muscles (transverse abdominis, rectus abdominis, internal and external obliques) work to stabilize the spine and pelvis during the kettlebell swing (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/17\/12\/4306\/htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/kettlebell-leg-workout\/\"><i>Kettlebell Leg Workout To Build Strong Legs And Core<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Shoulders\"><\/span><strong>Shoulders<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The shoulders are needed to stabilize the weight of the kettlebell throughout the movement.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Arms\"><\/span><strong>Arms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The arms hold the kettlebell in place while the rest of the body performs the swinging motion.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Kettlebell_Swings_Work_Out\"><img decoding=\"async\" class=\"aligncenter wp-image-30795 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150-1024x576.png\" alt=\"kettlebell swings\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4150.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Kettlebell_Swing\"><\/span><strong>Benefits Of Kettlebell Swing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many benefits to incorporating kettlebell swings into your workout routine. Here are some of the most notable benefits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Cardiovascular_Fitness\"><\/span><strong>Improve Cardiovascular Fitness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kettlebell swings are a great way to get your heart rate up and improve your cardiovascular fitness. The swinging motion is a continuous, dynamic movement that <a href=\"https:\/\/betterme.world\/articles\/trapezius-strength-exercises\/\">challenges<\/a> the cardiovascular system (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6458586\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Build_Strength\"><\/span><strong>Build Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kettlebell swings are an excellent way to build strength in the lower body, specifically the glutes, hamstrings, and quads. The explosive nature of the movement also helps to build power and speed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6458586\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Hip_Mobility\"><\/span><strong>Improve Hip Mobility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hip-hinge movement pattern of the kettlebell swing helps to improve hip mobility (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/14763141.2020.1726442?journalCode=rspb20\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This is an important quality for athletes who need to generate a lot of power from their hips, such as sprinters and jumpers.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Build_Core_Strength\"><\/span><strong>Build Core Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The kettlebell swing also challenges the core muscles to maintain stability during the movement (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2016\/05000\/Core_Muscle_Activation_in_One_Armed_and_Two_Armed.4.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). A strong core is important for all athletes, as it helps transfer power from the lower body to the upper body and vice versa (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/17\/12\/4306\/htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burn_Fat\"><\/span><strong>Burn Fat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kettlebell swings are a great way to torch calories and burn fat. The dynamic nature of the movement helps raise your heart rate and keep it elevated, which is ideal for burning fat.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Grip_Strength\"><\/span><strong>Improve Grip Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Grip strength is important for <a href=\"https:\/\/betterme.world\/articles\/core-exercise-for-older-adults\/\">athletes<\/a> who need to hold on to objects with a lot of force, such as tennis players and rock climbers. It&#8217;s also important for lifters; a strong grip will help you to have a better hold on the barbell during compound lifts like the deadlift and squat (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2017\/11000\/A_Brief_Review_of_Handgrip_Strength_and_Sport.29.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kettlebell swings are a great way to improve grip strength due to the dynamic nature of the movement. The constant swinging motion forces your grip to work overtime to keep the kettlebell in place. This ultimately leads to increased grip strength (<\/span><a href=\"https:\/\/research.usc.edu.au\/esploro\/outputs\/journalArticle\/Effects-of-kettlebell-training-on-aerobic\/99448744602621\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Kettlebell_Swings_Work_Out\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Kettlebell_Swings_Work_Out\"><img decoding=\"async\" class=\"aligncenter wp-image-30790 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156-1024x576.png\" alt=\"kettlebell swings\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4156.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Kettlebell_Swings\"><\/span><strong>How To Do Kettlebell Swings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a step-by-step guide on how to properly execute a <a href=\"https:\/\/betterme.world\/articles\/functional-strength-training\/\">kettlebell swing<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 1:<\/b><span style=\"font-weight: 400;\"> Start with your feet shoulder-width apart and the kettlebell in front of you. Place your hand on the handle so that your palm is facing your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 2:<\/b><span style=\"font-weight: 400;\"> Bend at the hips and hinge forward, keeping your back flat and your core engaged. Allow the kettlebell to swing between your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 3:<\/b><span style=\"font-weight: 400;\"> Drive through your heels and squeeze your glutes to extend your hips and swing the kettlebell up to shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 4:<\/b><span style=\"font-weight: 400;\"> Allow the kettlebell to swing back down between your legs and repeat the movement.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kettlebell_Swings_Variations_And_Progressions\"><\/span><strong>Kettlebell Swings Variations And Progressions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few kettlebell swings variations and progressions that you can add to your workout routine:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"One-Arm_Kettlebell_Swing\"><\/span><strong>One-Arm Kettlebell Swing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation challenges your grip strength and core stability even more than the two-handed swing. Because it&#8217;s more difficult, it&#8217;s a great progression for those who have mastered the two-handed swing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and the kettlebell in front of you. Grab the handle with one hand and place your other hand on your hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the hips and hinge forward, keeping your back flat and your core engaged. Allow the kettlebell to swing between your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels and squeeze your glutes to extend your hips and swing the kettlebell up to shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow the kettlebell to swing back down between your legs and repeat the movement.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"American_Kettlebell_Swing\"><\/span><strong>American Kettlebell Swing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The traditional swing is known as the Russian swing, but the American swing is a popular variation that&#8217;s often used in CrossFit workouts. The main difference between the two is that the American swing finishes with the kettlebell overhead, whereas the Russian swing does not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and the kettlebell in front of you. Grab the handle with both hands and place your feet slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the hips and hinge forward, keeping your back flat and your core engaged. Allow the kettlebell to swing between your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels and squeeze your glutes to extend your hips and swing the kettlebell up to shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As the kettlebell swings back down, quickly reverse the momentum and swing the kettlebell overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow the kettlebell to swing back down between your legs and repeat the movement.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/\"><i>100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Kettlebell_Swings_Work_Out\"><img decoding=\"async\" class=\"aligncenter wp-image-30788 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158-1024x576.png\" alt=\"kettlebell workout for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4158.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_To_Avoid_When_Doing_Kettlebell_Swings\"><\/span><strong>Common Mistakes To Avoid When Doing Kettlebell Swings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The kettlebell swing is a <a href=\"https:\/\/betterme.world\/articles\/foundational-exercises\/\">complex movement<\/a> and there are a few common mistakes that people make when doing them. Here are a few tips on how to avoid these mistakes (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2017\/03000\/MANAGING_RISKS_OF_TRAINING_WITH_KETTLEBELLS_TO.6.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Relying_On_Momentum\"><\/span><strong>Relying On Momentum<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Contrary to what its name suggests, the kettlebell swing is not a momentum-based movement. The momentum should be generated by your hips, not your arms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find that you&#8217;re relying on your arms to generate the swinging motion, then you need to lighten the load. Use a lighter kettlebell until you&#8217;ve mastered the movement pattern.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Flinging the weight might be a sign that your sequencing is off; your hips should extend fully before your arms start to move the weight overhead. You should rely on your lower-body strength\u2014not your arms\u2014to get the weight moving.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Relying on momentum is dangerous and can lead to injuries, so make sure you&#8217;re in control throughout the entire range of motion.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Kettlebell_Swings_Work_Out\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Kettlebell_Swings_Work_Out\"><img decoding=\"async\" class=\"aligncenter wp-image-30791 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-1024x576.png\" alt=\"kettlebell swings\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4154.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Swinging_Too_High\"><\/span><strong>Swinging Too High<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While it&#8217;s important to extend your hips fully at the top of the swing, swinging the kettlebell too high can put unnecessary stress on your shoulders and <a href=\"https:\/\/betterme.world\/articles\/standing-core-exercises\/\">lower back<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid swinging too high, focus on maintaining a flat back throughout the entire range of motion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use your shoulders and upper back to control the kettlebell, and resist the temptation to arch your back or round your shoulders. At the top of the swing, your arms should be parallel to the ground\u2014no higher.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find that you&#8217;re swinging the kettlebell too high, lighten the load and focus on maintaining a flat back throughout the entire movement.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rounding_Your_Back\"><\/span><strong>Rounding Your Back<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rounding your back is a common mistake people make when doing kettlebell swings. This can put unnecessary stress on your spine and lead to injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid rounding your back, focus on maintaining a flat back throughout the entire range of motion. Use your hips and core to control the movement, and resist the temptation to arch your back or slump forward in the downward swing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squatting_With_The_Downward_Swing\"><\/span><strong>Squatting With The Downward Swing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kettlebell swings require a forward hinge at the hips, not a <a href=\"https:\/\/betterme.world\/articles\/fitness-over-50\/\">squatting motion<\/a>. This is a common mistake people make when they start doing kettlebell swings. Squatting reduces the power output of the movement and puts unnecessary stress on your knees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid squatting with the downward swing, focus on maintaining a flat back and hinging forward at the hips.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Allow your arms to hang straight down from your shoulders and resist the temptation to round your back or slump forward. Keep your core engaged and your knees slightly bent throughout the entire range of motion.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pausing_At_The_Bottom_Of_The_Swing\"><\/span><strong>Pausing At The Bottom Of The Swing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pausing at the bottom of the swing puts unnecessary stress on your lower back and hamstrings. It also reduces the power output of the movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To avoid pausing at the bottom of the swing, focus on maintaining a smooth, fluid motion throughout the entire range of motion. Allow your arms to swing naturally and resist the temptation to pause or hold the kettlebell at the bottom of the swing.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The kettlebell swing is a powerful movement that can help you build strength, power, and endurance. It mainly targets the posterior chain; a group of muscles that includes the hamstrings, glutes, and lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When done correctly, kettlebell swings are a safe and effective way to build strength and improve your fitness. However, there are a few common mistakes that people make when doing them.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be sure to avoid these mistakes to stay safe and get the most out of this exercise.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Kettlebell_Swings_Work_Out\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Do_Kettlebell_Swings_Work_Out\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Originally called girya, kettlebells were used to weigh crops and other goods in Russia. But, as people realized their potential for fitness, kettlebells became a staple in many workout routines everywhere (10). Kettlebell swings are a great way to work out your entire body, and they can be done with relatively little space and equipment. [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":47057,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-47046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Do Kettlebell Swings Work Out?\u00a0 - BetterMe<\/title>\n<meta name=\"description\" content=\"Your back muscles, along with your glutes and hamstrings, are the main muscles worked during a kettlebell swing. \u2605 KETTLEBELL SWINGS \u27a4 also target your core muscles, which helps improve your stability and balance.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Do Kettlebell Swings Work Out?\u00a0\" \/>\n<meta property=\"og:description\" content=\"Your back muscles, along with your glutes and hamstrings, are the main muscles worked during a kettlebell swing. \u2605 KETTLEBELL SWINGS \u27a4 also target your core muscles, which helps improve your stability and balance.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_303689627-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1\"},\"headline\":\"What Do Kettlebell Swings Work Out?\u00a0\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/\"},\"wordCount\":1861,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_303689627-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Originally called girya, kettlebells were used to weigh crops and other goods in Russia. But, as people realized their potential for fitness, kettlebells became a staple in many workout routines everywhere (<\/span><a href=\\\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-019-0130-z\\\"><span style=\\\"font-weight: 400;\\\">10<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">Kettlebell swings are a great way to work out your entire body, and they can be done with relatively little space and equipment. <\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll go over what kettlebell swings work out, the benefits of doing them, and how to properly execute the movement.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Muscles Worked In Kettlebell Swing<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Kettlebell swings are a full-body exercise that primarily targets the posterior chain.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The posterior chain is made up of the muscles in the back of your body, including the glutes, hamstrings, and erector spinae. These muscles perform a variety of functions, such as hip and spine extension, which are essential for daily activities like walking and sitting (<\/span><a href=\\\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/1471-2474-14-204\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While the kettlebell swing does target the posterior chain muscles, it also engages the muscles in the front of your body, including the quads, core, shoulders, and arms. The movement also requires stabilizer muscles throughout the body to maintain balance and control.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's look at each muscle group that's worked in a <a href=\\\"https:\/\/betterme.world\/articles\/kettlebell-workout-for-weight-loss\/\\\">kettlebell swing<\/a>:<\/span>\\r\\n<h3><stro ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/\",\"name\":\"What Do Kettlebell Swings Work Out?\u00a0 - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_303689627-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Your back muscles, along with your glutes and hamstrings, are the main muscles worked during a kettlebell swing. \u2605 KETTLEBELL SWINGS \u27a4 also target your core muscles, which helps improve your stability and balance.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_303689627-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_303689627-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"What Do Kettlebell Swings Work Out?\u00a0\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"What Do Kettlebell Swings Work Out?\u00a0 - BetterMe","description":"Your back muscles, along with your glutes and hamstrings, are the main muscles worked during a kettlebell swing. \u2605 KETTLEBELL SWINGS \u27a4 also target your core muscles, which helps improve your stability and balance.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"What Do Kettlebell Swings Work Out?\u00a0","og_description":"Your back muscles, along with your glutes and hamstrings, are the main muscles worked during a kettlebell swing. \u2605 KETTLEBELL SWINGS \u27a4 also target your core muscles, which helps improve your stability and balance.","og_url":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_303689627-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1"},"headline":"What Do Kettlebell Swings Work Out?\u00a0","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/"},"wordCount":1861,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_303689627-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Originally called girya, kettlebells were used to weigh crops and other goods in Russia. But, as people realized their potential for fitness, kettlebells became a staple in many workout routines everywhere (<\/span><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-019-0130-z\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">Kettlebell swings are a great way to work out your entire body, and they can be done with relatively little space and equipment. <\/span><span style=\"font-weight: 400;\">In this article, we'll go over what kettlebell swings work out, the benefits of doing them, and how to properly execute the movement.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Muscles Worked In Kettlebell Swing<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Kettlebell swings are a full-body exercise that primarily targets the posterior chain.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The posterior chain is made up of the muscles in the back of your body, including the glutes, hamstrings, and erector spinae. These muscles perform a variety of functions, such as hip and spine extension, which are essential for daily activities like walking and sitting (<\/span><a href=\"https:\/\/bmcmusculoskeletdisord.biomedcentral.com\/articles\/10.1186\/1471-2474-14-204\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While the kettlebell swing does target the posterior chain muscles, it also engages the muscles in the front of your body, including the quads, core, shoulders, and arms. The movement also requires stabilizer muscles throughout the body to maintain balance and control.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's look at each muscle group that's worked in a <a href=\"https:\/\/betterme.world\/articles\/kettlebell-workout-for-weight-loss\/\">kettlebell swing<\/a>:<\/span>\r\n<h3><stro ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/","url":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/","name":"What Do Kettlebell Swings Work Out?\u00a0 - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_303689627-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Your back muscles, along with your glutes and hamstrings, are the main muscles worked during a kettlebell swing. \u2605 KETTLEBELL SWINGS \u27a4 also target your core muscles, which helps improve your stability and balance.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_303689627-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_303689627-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/what-do-kettlebell-swings-work-out\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"What Do Kettlebell Swings Work Out?\u00a0"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. 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