The kettlebell is a training device with a long tradition that has developed into a real fitness trend. The kettlebell swing in particular is considered to be particularly effective if you want to improve your strength and endurance. FITBOOK shows how the exercise is carried out correctly – and what alternatives there are.
In recent years, kettlebell training has developed from a mysterious training method used by elite Russian soldiers into an international fitness trend. There are hardly any gyms left that don’t have at least one kettlebell lying around. The most well-known exercise is and remains the kettlebell swing. The kettlebell is swung between your legs as if you were throwing it forward.
The art of swing is to always keep the weight under control despite swinging movement. What you should definitely avoid: letting your weight control you. FITBOOK about the right preparation and technique or execution of the Kettlebell Swing, strained muscles, exercise variants and alternative exercises without kettlebell.
Which muscles are trained with the kettlebell swing?
The kettlebell swing does not train one muscle in isolation. Rather, it is an exercise that addresses an entire muscle chain. Particularly claimed are:
- buttocks
- Legs
- belly
- Lower back
- forearms
- Depending on the variant: shoulders
Important questions before kettlebell swing training
Before you integrate the kettlebell swing into your training plan, you have to ask yourself the following questions:
- Do I have acute back problems?
- Do I already master the deadlift?
- Do I know my training weight for the kettlebell swing?
If you are unsure about one of the questions, you should definitely read on to be able to start with 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 kg, 20 kg, 24 kg, etc.). This has to do with the history of the kettlebell. As early as the 12th century, spherical weights were used in Russia to weigh goods at markets. The decisive factor here was the Russian weight unit «pood» (16 kg roughly corresponds to one pood). The standard kettlebell swing weight is 24 kg (1.5 pood) for men and 20 kg (1.25 pood) for women.
If you do it vigorously, the weight can be many times higher during the downward movement and exert enormous forces on the intervertebral discs. Important: There are also lighter kettlebells that beginners should practice with before using the standard weight.
The right preparation for the swing
Kettlebell swings, performed with proper technique, are the best defense against back pain when it is caused by weak lower back muscles. In this respect, if performed correctly, the swing can also prevent a herniated disc. The following exercises are particularly good for learning the correct swing technique.
Glute Bridge
Before you start swinging, it is advisable to activate your buttock muscles in the floor position. Glute bridges (literally: buttock bridge) form the basis for this. With this exercise you develop a better body feeling for the stretching of the hips during the kettlebell swing.
The exercise starts lying down with bent legs. With your feet firmly planted on the floor, use your arms to position the kettlebell with the flat side on your hips. The goal of the exercise is to lift your hips off the floor as far as you can until your upper body and thighs are in line.
Incorporate this two-rep, ten-rep exercise into your warm-up. Increase the weight as you like.
Kettlebell deadlift
The kettlebell deadlift is the best way to avoid injuries to the spine (in the worst case, a herniated disc) caused by a hunched back during the kettlebell swing.
The kettlebell deadlift involves lifting a heavy weight off the floor with both hands and putting it down safely. In principle, everyone is able to move their own body weight for one repetition. With the kettlebell deadlift, it is advisable to start with the standard weight (20 kg/24 kg) and gradually increase the weight. The most important rule for this exercise is: the back always stays stretched!
Do two sets of ten reps for the kettlebell deadlift, using a heavy weight (50-70 lbs).
Also interesting: 5 basic exercises that guarantee rapid muscle growth
Towel Swing
The last exercise to learn the kettlebell swing is called the towel swing (literally translated: towel swing). It serves to develop a better feeling for the swing by increasing the distance between the arms and the kettlebell. Use a normal towel for this.
You can train the Towel Swing in two rounds with ten repetitions. The 20 kg or 24 kg kettlebell is used as a training weight – or (for beginners) a lighter weight.
Kettlebell swing variations
If done poorly, the kettlebell swing can not only damage your back, it can also affect your shoulder joints. In order to avoid injuries to the shoulder joints, it is important to know the different variants of the arm swing.
Also interesting: Lateral raises – the perfect exercise for broader shoulders
American Swing vs. Russian Swing
When it comes to arm position, kettlebell training is a cold war. A distinction is made between the American Kettlebell Swing, in which the arms are vertically above the head at the end of the movement, on the one hand, and the Russian Kettlebell Swing, in which the movement of the arms ends horizontally in front of the body, on the other.
If you are struggling with shoulder problems, the American Kettlebell Swing is definitely not recommended. The width of the grip paired with the position of the shoulder joint in the vertical position leads to problems with this variant. The American Kettlebell Swing is only suitable if you have unrestricted mobility in the shoulder joint.
The Russian kettlebell swing is the original variant of the kettlebell swing and is recommended by renowned kettlebell experts such as Pavel Tsatsouline or Gray Cook.
One-arm kettlebell swings
In addition to the classic version with both arms, there is a one-armed version for advanced users. Since this requires both greater grip strength and control, it should only be done with a lighter weight at first. The kettlebell swings between the legs as in the variant with two arms. During the one-armed kettlebell swing, one side of the back is specifically stressed.
Common kettlebell swing mistakes
wrong weight
Even if it sounds obvious, beginners often choose the wrong weight. That can either be too high or too low. While too much weight increases the risk of injury, too little can mean there is no effect due to the lack of traction.
No straight back
You can see it again and again in the gym: some have a hump when swinging, others a hollow back. However, it is extremely important that the back is straight throughout the swing. Ie: Shoulder blades to lower back should form a level.
Only momentum from the arms
The kettlebell swing is an exercise that uses multiple parts of the body at the same time. The movement sequence integrates the strength of the legs, buttocks, shoulders, back area, arms and hands. The momentum doesn’t just come from the arms and shoulders, but from the lower body and lower back. Likewise, after the kettlebell has reached its highest point, the movement is slowed down again in these parts when swinging back.
Alternative exercises without a kettlebell
The Kettlebell Swing is all about hip extension. There are many exercises that involve this movement pattern, but have a significantly lower risk of injury. If you’re not feeling ready for kettlebell swings, feel free to jump into the following exercises to build glute and lower back strength.
Also interesting: Suitable equipment and tools for every home gym size
back extensions
Back extensions are a classic exercise that trains hip extension. This exercise requires special training equipment that is available in many fitness studios.
broad jumps
It’s even easier! The good old broad jump is a real alternative to the kettlebell swing. Here, too, the aim is to stretch the hips as explosively as possible in order to accelerate the body forward. This exercise places enormous forces on the ankles, knees and hips. Intense warm-up is highly recommended to avoid injuring yourself during this explosive move.
To person: Graduate sports scientist Farsan Maheronnaghch is a certified personal trainer and holds various trainer licenses.