Do KETTLEBELL Swings really work?

The kettlebell swing may seem easy and simple from an outsider’s perspective. How hard can it be to swing a kettlebell? What appears to be an arm exercise, is actually an explosive power move that's driven by your hips. Don't take my word for this. It's an excellent exercise to improve strength, power and cardio conditioning. Look at the results of KB swings.

Muscles targeted:

The muscles used in kettlebell swings are: trapezius (top), rear deltoids (bottom), rhomboids (middle), lats (middle), spinal erectors(bottom), core, quads and glutes.

How does KB swinging translate into overall fitness results? Researchers found in a 2012 study by Lake and Lauder that bi-weekly training with kettlebell swings improved both max strength (1 rep) (in half squats), and explosive strength (measured by vertical jump height). Researchers concluded that KB Swings can be used by strength coaches who are looking for alternatives to traditional strength and power exercises.

Hulsey et. al. In 2012, KB swings were compared to running on a treadmill in a study that examined the metabolic effects. KB swings increased heart rate, and although running on a treadmill resulted in higher oxygen consumption and calorie burn, they did so with enough intensity to improve cardiorespiratory health.

It is necessary to conduct further research to determine the frequency and duration needed to improve cardio fitness. Overall, KB Swings are an effective way to improve strength, power and cardiorespiratory fitness.

What are the benefits of KETTLEBELL Swings?

Kettlebell Swings are popular among fitness enthusiasts as well as trainers, but they only work when done correctly. You can get the best results by incorporating KB swings in your workout.

Full-Body Engagement

It is a full body move because KB swings work muscles both in the upper and lower body. Take a look at your muscles as they work during the entire movement.

To maintain good posture, the core must be engaged during all movements. The lats will pull the kettlebell forward to get it in position for the swing. The spinal erectors, which keep the spine in neutral position, are engaged to stretch the glutes, hamstrings, and hips. The glutes, hamstrings and hips are the main movers in this exercise. They drive the hips to the front as they "launch" the kettlebell upward as it swings.

The quads, glutes, and lats are all engaged at the top as the legs extend to their fullest hip extension. The core and lats stabilize the upper body, preventing the kettlebell from soaring too high. The rhomboids and deltoids stabilize the shoulder during the movement. They also work eccentrically when the kettlebell swings down from the top.

Cardiovascular and Metabolic benefits

Swinging KBs is a power exercise with high intensity. For best results, KB swings should be performed in short bursts. When performed in this way, KB swings will increase heart rate as much as running on a stairway (Hulsey et. al. 2012)! Research shows that KB Swings are beneficial for cardio and metabolism and can burn a lot of calories. However, it is not clear how often and in what volume to do them.

Posterior Chain Strengthening

The posterior chain is the rear of your body. It focuses on the glutes and hamstrings. Although some gym-goers focus on their aesthetics, these muscles play a vital role in the body. The posterior chain controls hip flexion and knee flexion as well as calf extensions. These are all essential for performing athletic movements such running, jumping and other explosive ones.

The movement is powered by the glutes, hamstrings and hip hinge. Kettlebell swings improve both power and posterior chain strength, so it's not surprising that this move is popular with athletes and fitness health.

MASTERING CORRECT KETTLEBELL FORM

It's not just important for injury prevention. Good form will ensure that each muscle fires with the proper intensity and at the correct time to perform the movement. The KB swing can be performed with maximum results when you use good form.

The correct way to swing a kettlebell:

Kettlebell swings involve a hip hinge, and not a squat-to-front raise. The hips will sit back and initiate the movement, resulting in a small bend of the knee.

Keep your back straight at all times. Avoid pressing your hips forward (over-extending the back) at the top of this movement.

At the top of your movement, only let the kettlebell reach eye level or shoulder height.

It is important to start with a good posture. Keep your abs and back flat from the moment you grasp the handle of the kettlebell.

How many reps and sets?

Beginners: Start by doing 2-3 sets of 5-8 repetitions
Intermediate/Advanced: Aim for 3-4 sets of 8-12 reps

Start with a weight just heavy enough to discourage "squats and front raises" (i.e. one that you can't perform easily). You will avoid making this mistake, and you'll learn how to use your glutes as the driving force. If you are able to do two more reps in good form with two sets of exercises, you should increase the weight.

As you gain confidence, you can increase the weight by 2-5 pounds. However, once you are more advanced or intermediate you should not be afraid to go heavier.

Safety and Injury Prevention

The KB swing is no different. It comes with its own set of risks. These risks can be minimized by taking some simple precautions, and paying attention when you are swinging.

Avoid these common mistakes

As you "hike", let your back bend forward. Keep the back flat and the abs tight throughout the entire movement. It is important that you master the hip-hinge before attempting KB swings.
Over-arching your back at the top. Some people push their hips forward too far, which can cause the back to extend, adding extra pressure to the spine. To protect your back and get maximum glute contraction, only drive the hips up to standing.
Kettlebells that are too far between your legs. Reaching too far can be bad for your back. Aim to only reach the inner thighs.
The "squat-to-front raise" can put excessive strain on the shoulder joint. Instead, do a hip-hinge (sitting the hips back and bending the knee slightly) then explode your hips health. This will provide you with the momentum to swing the kettlebell. As the KB is swung upward, your arms should be light.

Weight Selection

Consider your fitness level when selecting the weight you will use. Beginners can start with a 15-20 pound KB, and then increase the weight. If you are able to perform the exercise with proper form and complete the suggested number of repetitions, you will know that you have chosen the correct weight. You will be able to stay safe and avoid injury by avoiding overdoing the exercise.

Variations of KETTLEBELL Swings

You may not know, but there are many variations to the kettlebell swing. We'll explain the differences between standard, heavy, and single-arm swings, as well as why they're used.

Standard Kettlebell Swing

This version, also known as the Russian Kettlebell Swing (or the Russian KB Swing), stops the swing just above shoulder height. It does not allow the kettlebells to swing overhead like in the American KB Swing. This version is a good place to begin and safer for your shoulders.