How to do Kettlebell Swings

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Using a kettlebell in your exercise regime builds strength and works most of the muscles in your body. From your glutes to your core, there are exercises that you can do using kettlebells that can work every part of your body, leaving you fit and fantastic.

If you don’t know where to start when it comes to using kettlebells and doing swings, we will help you with the perfect exercise plan that you can do at home using kettlebells. We will guide you through the process of how to do kettlebell swings, so follow along for the best tips and more. 

Benefits of Using Kettlebells in your Home Exercise Routine

Kettlebells are inexpensive workout equipment that you can use in your home exercise routine. It burns calories while working all areas of your body. There are many benefits to using kettlebells.

  • Kettlebell swings are significant for cardio or strength workouts and are considered a high-intensity workout.
  • Exercises that use kettlebells target the core, arm, back, legs, and glute muscles. 
  • You can increase your flexibility by doing kettlebell swings.
  • A 20-minute workout with kettlebells can burn as much as 400 calories. This is the equivalent of running a full mile. 
  • Kettlebells are available in various weights and sizes. They range from 5 to 100 pounds. 
  • Compared to other workout equipment, kettlebells are inexpensive and are great for use at home as part of your regular workout routine. 

While kettlebell swings are not the only exercise you can do using kettlebells, they are the most efficient and great for any fitness level. 

female athlete performing a kettlebell swing

How to do Kettlebell Swings

Kettlebell swings are considered an easy workout that is great for beginners and advanced fitness levels alike. You need to follow specific steps to get the most out of your workout.

Step #1: Stand with your feet apart. The width should be wider than that of your shoulders. 

Step #2: Hold the kettlebell with both hands, with your arms straight in front of you, at shoulder height. Choosing the right sized kettlebell for your fitness level, height and weight is essential. Using a kettlebell that is too heavy for your frame can cause damage to your muscles. 

Step #3: Swing the kettlebell between your legs using your knees and hips. Try to keep your back straight to work those all-important core muscles effectively. 

Step #4: When bringing the kettlebell back up, raise it to shoulder height again, arms straight in front of you. This is considered one swing. Note that your legs should be straight when bringing the kettlebell back to shoulder height. 

Step #5: Repeat the swing five times and rest for 20 seconds. This is called a rep. If fitness is not your thing and you have never done any exercise, do three Reps. Those who are pretty fit can include this in their daily workout routine. You can push the total reps to six. 

Tip: Always warm up your muscles before any workout. Trying to exercise with muscles that are not warm or ready can lead to cramping and straining of the muscles. Remember, kettlebell swings are considered a high-intensity workout, so include a warm-up session in your workout routine. 

What Size Kettlebells are the Best for Your Workout Routine?

Choosing the right-sized kettlebells for your workout is as important as choosing the right shoes for running. These are the most important things to think about when choosing kettlebells:

  • Fitness level
  • Areas you want to target
  • Your weight and height

For beginners, the ideal-sized kettlebells are those between 5 to 15 pounds. This is not too heavy and not too light and is an accessible introduction to kettlebell swings. A petite person can strain a muscle if they use a kettlebell that is too heavy for their weight and height, whereas a larger person using a smaller kettlebell will not make a difference to their workout. 

There is an unwritten rule, a rule of thumb if you like, regarding kettlebell weights for men and women, and they are as follows:

Women: 10 to 26 pounds

Men: 18 to 44 pounds

A man or woman who has never done any exercise before should choose a kettlebell on the lighter side of the recommended weights. In comparison, those who are fit and exercise regularly can choose a kettlebell from the heavier side of the scale. 

These are only rough recommendations, and you should also consider the factors we discussed above.

Final Thoughts

Kettlebell swings are a great exercise to add to your workout routine. Focusing on all areas of your body, kettlebell swings require little to no skill and are great for beginners. For an intensive whole body workout that could burn as much as 400 calories in 20 minutes, one can do kettlebell swings in the comfort of your own home. If you would like to start doing kettlebell swings, head to your nearest sporting goods store.

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