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Kettlebell swing is a great full body exercise. It burns fat, build muscles, improves your power, enhance endurance and improves your posture.

I have already posted an article about the five best exercises of all time. The best kettlebell exercise is not among them, probably undeservedly. But for sure it should be in the top 10 exercises of all time. 

Exercises like the deadlift and squat are very demanding and they are not the best choice if you have injured back. On the other hand, proper kettlebell swing workout can be even used as a rehabilitation.

kettlebell swing

Kettlebell swing benefits

The benefits are:

  • Burns fat
  • Increases power
  • Improves endurance
  • Increases aerobic capacity
  • Build your muscles
  • Full body workout

Burns fat

One of the most effective ways to burn your fat are explosive exercises. The key of the proper kettle bell form is performing explosive movements. This is one of the biggest mistakes in doing the kettlebell swing.

It is like sprinting, but much better for your joints and hamstrings. Doing 4 sets with 10 to 20 reps will give you this great afterburn effect. This is the state when you lose body fat, even when your workout is finished.

KB swing is one of the exercises I recommend for weight loss. The whole program you can check at the article Weight Loss Workouts And Great Weight Loss Exercise Program


Increase power

In properly performed kettlebell swing exercise, the power, speed and explosion to the kettlebell is given from your hip thrust using the hamstrings and glutes. But also, your core, shoulders, legs, your back are working. It is great exercise for improving the strength, speed, the power of your whole body.

The best exercises for increased power are deadlift and squat. Find out about what great benefits these two exercises give in Deadlift Benefits Makes You Stronger, Healthier and More Attractive Man and Benefits of Doing Squats – The King of all Exercises.

Improves endurance

Doing 4 sets with 15-20 reps of KB swing will increase your muscle endurance and improve your aerobic capability.

Increase aerobic capability

Higher number of reps with kettlebell swing are very demanding for your heart and lungs. The workout is great for your whole cardiovascular system.

Full body workout

An exercise in which your abs, lower back, shoulders, quads, hamstrings, glutes and your upper back are working deserves to call it the full body workout.

kettlebell swing form

How to do the Kettlebell Swing?

As I already mentioned in the title of the article, you are probably doing the exercise in the wrong way. The most of exercises in a gym like deadlift, squat, pull-ups, push-ups, bench press are done properly with slow controlled moves. For KB swing are essential the explosive moves.

Choosing the right kettlebell

First, you need to choose the right kettlebell for you. For KB swing, you need the KB with a broad handle. They allow you to hold the KB with both hands at the same time.

The second thing which is important is finding the right kettlebell weight for your fitness level. I recommend starting with lighter weight from the beginning. Women can start with 12 or 16 pounds (5 or 7 kg), and men with 25 or 35 pounds (10 or 15 kg). When you learn the proper kettlebell swing form and moves, you can eventually use heavier kettlebells.

Kettlebell Swing Form

After learning to choose the right kettlebell and KB weight, let's learn the proper kettlebell swing form.

  1. Starting position
  2. The swing
  3. The top position
  4. Lowering KB to the starting position
  5. Repeat

Starting position

Begin with the kettlebell swing from the lowered squat position. Your feet need to be little more than shoulder width apart (6-12 inches). Each foot needs to be pointed slightly outward. Keep back your shoulders and keep your core tight. The lower back must be in the straight neutral position. Squeeze your butt (glutes) and abs. Never round your lower back.

The swing

Your arms should brush your inner thighs from the start of the movement. You need to powerfully extend your knees and hips to accelerate the kettlebell up. Your arms need to be straight while you are moving the kettlebell up to the final top position. This upper movement should be very explosive and fast. It is important to mention that force of this movement isn’t from your arms and lower back. The explosion of the movement is initiated from your hips.

The top position

In the top position, kettlebell should be at the level of your shoulders. Your arms must be straight and kettlebell should follow the position of your arms.

Lowering KB to the starting position

Lower the kettlebell by keeping your arms straight all the time. Don’t drop it too fast.


Repeat the movement from starting position without rest.

Check the way to perform two probably most effective exercises in How To Do a Deadlift – Secret for Perfect Deadlift Posture and How To Do a Squat Right – Find Your Perfect Squat Form. 

The final notes

Great way to learn is to watch, so I recommend you check the video and start with your kettlebell swing workouts.  


#1 Marc Strongman 2018-03-22 12:13
Hi Russel,

Thanks for comment. For now I can't afford CEO expert. Also I assure that all content is original and written my myself.

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