Our Guide to Kettlebell Swing Benefits

Our Guide to Kettlebell Swing Benefits

Authored by Audrey on November 23, 2021

There are tons of reasons to perfect your kettlebell swing form! This efficient workout improves cardio, flexibility, and strength—and that’s just the beginning. If you’re ready to learn about the many benefits of the kettlebell swing workout, read our guide—your friends at Jack City Fitness have you covered!

Whether the kettlebell is a part of your regular workout rotation or you’re just starting out, it’s good to be informed. At Jack City Fitness, we’re home to an expert team of elite athletes—and we’re kettlebell swing pros! 

To get your swing on, keep reading. We’ve broken down the benefits and basics of one of our arm toning exercises in this handy guide. 

What Is a Kettlebell Swing?

Want to learn how to kettlebell swing? First, you’ll need to know what it is.

Kettlebell swings are a form of strength training that uses a handy piece of equipment called—you guessed it—a kettlebell! There are several forms of kettlebell swings that athletes can try, and they tend to be a part of an upper-body workout. Although there are varying forms of the kettlebell swing, they have the same basic format: the athlete holds the kettlebell and “swings” it upwards, in front of them. 

Although we consider kettlebell swings an intermediate-level workout, we urge fitness newcomers to give it a try with the help of a fitness coach. They will be able to help ensure that you are using the proper kettlebell swing form to achieve the best results possible. 

How To Do Kettlebell Swings: A Basic Guide

You can practice the kettlebell swing at home or with a coach at the gym. The latter is a great idea if you are hoping to master proper kettlebell swing formyour coach will be able to help you with this. 

Kettlebell Swing Variations

There are many variations of the kettlebell swing. The following two are the most commonly seen:

Double Kettlebell Swing

The double kettlebell swing is the “traditional” variety and uses both arms. This tends to be a better jumping-off point for beginner athletes. 

To perform a double kettlebell swing:

  1. Stand in a clear area with your feet planted hip-width apart. Your kettlebell should be on the floor in front of your feet.
  2. Bring your torso forward as you grab the handle of your kettlebell—make sure your back is straight and try not to bend your knees. This is called a “hip hinge.”
  3. Grab the handle with both of your hands, engage your core, and bring your shoulders back.
  4. On an exhale, come upright and “swing” your kettlebell up and forwards. Every athlete is different, but generally the kettlebell will reach the height of your shoulders.
  5. On an inhale, swing your kettlebell back down towards the floor. 

Single-Arm Kettlebell Swing

The single-arm kettlebell swing, also known as the one-arm kettlebell swing, is a popular exercise for athletes who have already mastered the original. 

To perform a single-arm kettlebell swing:

  1. Begin in the same position as you would for a double kettlebell swing: plant your feet on the ground with a hip-width stance. 
  2. When you go to grab your kettlebell, only use your right hand. Extend your left arm behind you.
  3. Keeping the kettlebell handle at the height of your knees, swing backward through your legs.
  4. Give your glutes a squeeze and lift up your chest to bring your hips forward, swinging your kettlebell to the front. 
  5. Return to your starting position and repeat with the other arm. 

Congratulations! You can now perform both types of kettlebell swings. 

What Do Kettlebell Swings Work?

Kettlebell swings are upper-body workout champions, but they target muscles throughout your whole body. When you regularly engage in this workout, you’ll be honing your hips, shoulders, back, glutes, and hamstrings. Kettlebell swings are also a fantastic tool for developing better core strength.

How Many Kettlebell Swings a Day Should I Do?

Many athletes incorporate kettlebell swings into their regular routine, but how many should be performed per day? We don’t have a fixed answer. Your endurance levels will depend on your abilities and your fitness. If you’re a beginner, it’s best to start small and work your way up, while practiced athletes will be able to aim higher straightaway. 

As a general rule, we recommend keeping your reps on the lower side if you’re planning to swing the kettlebell every day. We recommend working with a coach to find your perfect beginning amount. As a rule of thumb, if you’re doing daily reps, we suggest aiming for 30-60 swings per day.

What Are Kettlebell Swings Good For?

There are many benefits to the kettlebell swing; the muscles worked are plentiful and athletes who practice this workout enjoy great results.

Here are some of our favorite kettlebell swing benefits:

  • It Builds Strength

Looking to increase your physical power? Incorporating kettlebell swings into your routine will help you get there.

  • It’s Core-Building

You’ll need an engaged core to nail a kettlebell swing—and your abdominal muscles will thank you.

  • It Helps Coordination

With a strengthened core comes better balance and coordination!

  • It’s Excellent Cardio

Not only are kettlebell swings excellent for building strength and power, but they’re also a great form of aerobic exercise. 

  • It’s Highly Efficient

Kettlebell swings are a strength-building workout and a form of cardiovascular exercise. It’s a two-for-one, making for efficient use of gym time!

  • It Targets the Posterior Chain

Your posterior chain helps you move throughout your daily life. By engaging in regular kettlebell swing workouts, you’ll be able to lift things with better form. This will play a role in everyday movements like unpacking groceries or lifting your child. 

  • You Can Do It Anywhere

A kettlebell is a small and affordable piece of workout equipment, making it a perfectly portable option for workouts on the go. You can do kettlebell swings at home, at the gym, with a friend, or even at work (as long as you don’t smash any computer monitors by accident). Some of our partners take their kettlebells to the park or beach! 

  • It Has Several Modification Options

There are several varieties of this workout, from the American kettlebell swing to modified versions for pregnant athletes. This flexibility allows for more people to make the most of this powerful workout. 

Perfect Your Kettlebell Swing Form at Jack City Fitness!

Now that you know everything about kettlebell workouts, it’s time to put your knowledge to use. If you’re not already a Jack City Fitness partner, now’s the time. Get in touch with our stellar team today by calling (208) 999-1111. We’ll invite you to our Boise training center

for a FREE fitness consultation, a tour of our facility, and a chance to meet our coaches. Once you sign up with us, you’ll have instant 24/7 access to our fitness center and the ability to make use of our amazing classes and fully customizable training sessions. We also offer nutritional counseling sessions for athletes seeking a full-body transformation. 


Swing on by Jack City Fitness to learn how you can smash your goals today!



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