10 Biggest Kettlebell Swing Benefits for Better Strength and Fitness

Whether you're a beginner or an experienced strength trainer, there are plenty of reasons to add kettlebell swings to your routine. This dynamic move uses a free weight to build muscle and improve stamina. Plus, kettlebell swings can be a fun and efficient change of pace from standard dumbbell or barbell workouts. Learn the benefits of kettlebell swings -- and how to do them correctly -- so you can add them to your next workout.

What are kettlebell swings?

Kettlebell swings are a strength-training exercise that, unsurprisingly, requires a kettlebell. A kettlebell is a type of cast-iron or steel weight with a flat base and a handle for gripping. It looks like a cannonball with a handle or a tea kettle, hence the name.

What muscles do kettlebell swings work?

These total-body moves involve gripping the weight handle with both hands and using explosive power from the hips and thighs to swing the weight up to about chest height. A standard or Russian kettlebell swing works multiple muscles, including your:

• Shoulders (deltoids)

• Back (trapezius, rhomboids, and erector spinae)

• Core (abdominals and obliques)

• Hips and butt (glutes)

• Legs (hamstrings, quadriceps, and calves)

10 benefits of kettlebell swings

The CDC recommends that adults perform at least two strength-training workouts per week. This is especially important as you age. Maintaining muscle mass has been linked to longer lifespan, better mobility, and overall well-being. Doing kettlebell swings is a great way to meet strength-training and other health goals.

Here are the biggest benefits of kettlebell swings.

1. Strengthen muscles

Doing kettlebell swings is an incredibly effective way to strengthen posterior chain muscles -- including the lower back, glutes, and hamstrings -- in the back of the body. This exercise also gives your core a workout.

In a 2013 study, the American Council on Exercise (ACE) analyzed kettlebell swing benefits. Young adults completed 1-hour kettlebell training sessions twice a week. After 8 weeks, participants had increased leg, core, and handgrip strength. A strong grip is an important indicator of total-body strength and overall health. The participants also had better dynamic balance, which helps keep you steady while moving.

2. Increase muscle mass, power, and endurance

Doing kettlebell swings challenges your muscles to adapt to a new stressor, which can help you build muscle mass. A study found that kettlebell training helped older women with age-related muscle loss. After 8 weeks, they had more muscle mass, stronger back and handgrip muscles, and increased lung function.

Doing kettlebell swing reps may also increase muscle power and endurance. Muscle power allows you to quickly generate a lot of force. And muscle endurance allows you to repeatedly exert force over an extended period.

Kettlebell swings engage multiple muscle groups in repetitive movements, helping your muscles maintain maximum effort over time.

3. Improve cardiorespiratory fitness

The full-body movement in a kettlebell swing gets your heart pumping faster, which can improve your cardiorespiratory fitness or aerobic capacity. Your cardiorespiratory fitness is the ability of your heart, lungs, and circulatory system to supply your muscles with oxygen to sustain physical activity.

Research suggests that kettlebell swing exercises can boost aerobic capacity. For example, the 2013 ACE study (mentioned above) found that kettlebell training also helped participants increase their aerobic capacity by about 14%. That's good news for your heart. Higher aerobic fitness levels are associated with a lower risk of cardiovascular disease.

4. Reduce your workout time

With kettlebell swings, you can tone multiple muscle groups and burn calories in a short period. That can reduce your workout time and help you reach your fitness goals faster. For instance, another ACE study tracked volunteers as they performed kettlebell swings. Researchers found that the average amount of calories they burned was an impressive 270 calories in just 20 minutes.

5. Support healthy weight loss

Strength-training activities burn calories and increase lean muscle mass. These benefits can support a healthy metabolism and promote weight loss. Research shows that kettlebell swings are especially effective at burning calories and building metabolism-boosting muscles.

However, research has shown that the metabolic-boosting effect of lean muscle is minimal or has no effect.

In a small study, inactive young men who are considered obese completed a kettlebell resistance training program. At the end of the 12-week program, they had less body fat and better cardiorespiratory fitness.

6. Build functional strength

Kettlebell swings involve multidirectional moves that mirror everyday movements, such as bending down and lifting objects. Over time, this can help you develop more functional strength and mobility. These improvements make daily activities, such as sitting down or carrying shopping bags, easier.

7. Foster better balance and coordination

When you swing a kettlebell, you have to control your movement. Doing so ensures that you don't lose your grip on the weight. Making controlled movements activates core and stabilizer muscles throughout your body. Small stabilizer muscles work to keep you steady. Using these muscles with exercises like kettlebell swings can sharpen your balance and coordination skills.

In one study, ballet dancers practiced kettlebell exercises. The training enhanced their jump performance and balance.

Another study shows that kettlebell training may help adults improve postural coordination. Postural coordination allows you to keep your body aligned and balanced while moving and staying still.

8. Boost athletic performance

With benefits like better functional strength and balance, it's no wonder that kettlebell swings might also boost athletic performance. According to a review, kettlebell training may improve athletic performance in weightlifting and other sports by increasing:

• Muscle strength

• Power

• Endurance

• Coordination

9. Curb back and shoulder pain

By strengthening your core muscles, kettlebell swings may improve your posture and reduce pressure on your lower back. The move also may improve mobility in your shoulder joints. This, in turn, can ease pain and stiffness. The proof? Danish researchers examined the effects of kettlebell training among people with musculoskeletal pain. Participants did 3 kettlebell workouts per week over 8 weeks. At the end of the study, their neck, shoulder, and lower-back pain was less intense.

10. Brighten your mood

Regular exercise has consistently been shown to improve your mood. That includes kettlebell swings. In a small-scale study, healthy people practiced kettlebell training 3 times a week for 12 weeks. The sessions reduced depressive symptoms by an average of 22%.

How to do kettlebell swings

Remember to talk to a healthcare professional before you try kettlebell swings. If you have back or joint issues or other health concerns, such as osteoporosis, they can advise you on whether it's safe to perform this exercise.

With a professional's approval, you can start with a standard kettlebell swing. Here's how:

• Step 1: Start with your feet hip-width apart and your knees slightly bent.

• Step 2: Grip the kettlebell handle with both hands. Your palms should face down.

• Step 3: Inhale as you press your hips back to pull the kettlebell between your legs. Keep your back straight and your core engaged.

• Step 4: Exhale and squeeze your glutes as you push your hips forward to stand, using momentum to swing the kettlebell to chest level.

• Step 5: Inhale and lower the kettlebell between your legs.

• Step 6: Complete 2 to 3 sets of 5 repetitions, resting for 30 to 60 seconds between each set.

Russian kettlebell swings vs. American kettlebell swings

There are two main forms of kettlebell swings: Russian and American. The only difference is how high you lift the kettlebell. With Russian kettlebell swings, you raise the weight to your chest. But with American kettlebell swings, you lift the weight directly overhead. This explosive movement requires more shoulder mobility and muscle power.

While the American version is more advanced, the Russian kettlebell swing allows you to lift heavier weights. That's good news if you want to build or strengthen your muscles. But both types of kettlebell swings are beneficial. Depending on your fitness level, you can add both exercises to your training plan.

Tips for proper kettlebell swing form

As with any exercise, proper form is critical for kettlebell swings. Focusing on your form can help you avoid injury, maximize muscle engagement, and increase the benefits.

Keep these best practices in mind when you do kettlebell swings:

• Choose the right weight. Kettlebells come in weights ranging from 5 lbs to 100 lbs. If you choose one that is too heavy for you, you're more likely to lose control of it and compromise your form. Most experts recommend starting with a kettlebell between 10 lbs and 15 lbs. As you get stronger and master the technique, you can gradually increase your weight.

• Give yourself plenty of space. Make sure you have 4 to 5 feet of clearance in front of you and that there's nothing breakable nearby. This'll ensure that you can do kettlebell swings without hitting anything.

• Keep your spine straight. It's important to avoid rounding your back as you lift and lower the kettlebell to prevent putting too much strain on your lower back. Engaging your core can help keep your spine straight and stabilize your form during the movement.

• Lift from the legs. Kettlebell swings are meant to use power and momentum from the lower body. Your arms shouldn't do the heavy lifting. Focus on hinging at the hips to create the force that drives the weight up. Your arms will work to maintain control as the kettlebell moves through the arc of the swing.

• Go slow and steady. Flying through a kettlebell swing too quickly is more likely to put excess stress on your back and shoulders. Instead, use intention to control the momentum of the kettlebell swing and move at a steady pace.