If you're working out with kettlebells, you're probably done kettlebell swings. Today, let's talk about how to do them right. 

If you know me, either in real life or through this blog or social media, you've probably noticed that I have a slight obsession with kettlebells.

I think that at least one moderate to heavy kettlebell is a must in every home gym. No matter if you have a huge backyard or a single bedroom or your home is a size of a walk-in closet, you'll always have some space for a kettlebell and a bit room to do kettlebell swings.

Let's Start From the Beginning

If you've never worked out with kettlebells, because it seems way too complicated, it's time to change it.

Please don't think that kettlebells aren't for you! They are 🙂 Kettlebells are not scary, and picking them up won't turn you into a pile of muscle (even though I like muscle, not all people do–and that's okay).

So, if you're a beginner, this post is for you. It's always easier to learn something from zero than fix wrong movement patterns, if you have them.

But, if you've already done kettlebell swings or even do them regularly, it's good to double check if you're doing them correctly.

Why You Should Do Kettlebell Swings

Here are some good reasons why you should learn to do kettlebell swings, and what you get by doing them:

They're Safer Than Many Other Back Exercises

Kettlebell swings aren't only a back exercise, but they do work your back a lot. Compared to some other exercises for lower back, such barbell deadlifts or “good mornings”, in my opinion, kettlebell swings are safer. The reason is that the swinging motion doesn't require you to pull and lift as much as the other traditional low back exercises do, and also the weights are a generally lighter than they usually are in heavy barbell exercises.

They Help You Build Strong Hips

When doing kettlebell swings, the power is generated with your hips (and not with arms, but we get there in a minute). Strong hips help you to do the following things better:

* Run faster. If you're a runner, hip strength is extremely important for you. Strong hips help you with the forward swing and knee drive of the legs, which is essentially all you do when you're running. In fact, lack of hip strength was probably one of the most important reason why I was never too good at sprinting, but it wasn't until later when I figured that out, thanks to getting more interested in how muscles work.

* Jump higher. Strong hips also help you to jump higher. I can speak from my own experience. I usually do kettlebell swings at least three times a week, and I believe they have contributed a lot to why also my box jumps, which are my nemesis, have gotten so much better. Of course, to get good at box jumps, you have to practice box jumps first and foremost, but kettlebell swings are a great assisting exercise.

You Can Do Your Strength and Cardio Training At the Same Time

Swings will help you to build strength, which is obvious, because you workout with weights. But swings are also an amazing cardio exercise. There's no stop or break or putting the weight down at any point throughout the movement. Because you're constantly moving, your heart rate will be elevated and you'll be gasping for air in no time.

So, you get your strength and cardio done at the same time–no need to go for a run after your strength work.

They Help to Avoid Pain and Improve Your Posture

Kettlebell swings strengthen the back, glutes and hamstrings. But none of this is important just for the sake of being strong.

The thing is, strong is healthy.

Strong back,