1. Kettlebell Swings allow you to train for speed, power & endurance
The kettlebell swing allows you to train various athletic traits including speed, power and endurance. Simply by manipulating the weight used and the speed of movement you can alter your training program to target these different variables. For example if you wanted to develop power you should use a heavy kettlebell (and/or go with double kettlebells) and perform your kettlebells swings as powerfully as possible. Keep your reps low when performing your swings in this fashion. Alternatively if you were to target strength-endurance you should select a lighter weight and use a more efficient/relaxed technique when you perform your kettlebell swings. Work for time and/or high volume of reps in this scenario
2. Kettlebell Swings target and re-balance your posterior chain
The kettlebell swing is one of the best exercises around for targeting your posterior chain (hamstrings, glutes, erectors). This chain of muscles is much neglected in most peoples lives which is shame as they play a pivotal role in most athletic movement, maintenance of good posture and reduction in low back pain. The kettlebell swing targets and dynamically loads the posterior chain with every repetition.
3. Kettlebell Swings tap into your elastic potential
Following on from the above post, the kettlebell swing taps into your body’s elastic potential as the muscles of the posterior chain work to decelerate the kettlebell on each repetition. The elastic potential is created by the stretch this dynamic loading puts on the muscles and connective tissue. Great athletes are able to use this loaded elastic energy to accelerate the opposite direction with even greater force!!
4. Kettlebell Swings promote flexibility
Again following on from the previous point. The dynamic loading experienced during the kettlebell swing promotes dynamic flexibility in the posterior chain (hamstrings, glutes, erectors). This is something many people are sorely lacking.
5. Kettlebell Swings get your glutes firing
Modern lifestyles that involve a lot of sitting around have sent our glutes to sleep. This is a pretty rubbish scenario as our glutes are amongst the strongest muscles in the body. When they sleep other muscles must take up their slack. These muscles include the hamstrings and lower back muscles. No surprise then that many people are constantly pulling overworked hamstrings or developing lower back pain. Get the glutes firing properly using kettlebell swings and you will greatly reduce your chances of developing either condition.
6. Kettlebell Swings generate power through triple extension
The kettlebell swing teaches the body to simultaneously extend at the ankle, knee and hip joint. Collectively known as triple extension. Mastering this technique will help you unlock hidden athletic potential.
7. Kettlebell Swings are great for those with dodgy knee’s
For those who find squats and deadlifts irritate your knee’s, kettlebell swings provide a great alternative to strengthen and condition your lower body. I am yet to find anyone who could not do kettlebell swings because of their ‘dodgy’ knee’s. Furthermore if (like me) you have suffered from a damaged ACL, then Kettlebell Swings are one of the finest exercises to strengthen your hamstrings which will go a long way to protecting your ACL in the future.
8. Kettlebell Swings Melt Body Fat
Lastly for those of you looking for a great exercise to ramp up your metabolism and melt away fat then look no further. The kettlebell swing targets a large % of your muscle mass and can be performed for long continuous sets which will help enormously in your fat loss goals when incorporated into a solid training program and of course a sound nutritional plan.
Get Swinging!!
The kettlebell swing allows you to train various athletic traits including speed, power and endurance. Simply by manipulating the weight used and the speed of movement you can alter your training program to target these different variables. For example if you wanted to develop power you should use a heavy kettlebell (and/or go with double kettlebells) and perform your kettlebells swings as powerfully as possible. Keep your reps low when performing your swings in this fashion. Alternatively if you were to target strength-endurance you should select a lighter weight and use a more efficient/relaxed technique when you perform your kettlebell swings. Work for time and/or high volume of reps in this scenario
2. Kettlebell Swings target and re-balance your posterior chain
The kettlebell swing is one of the best exercises around for targeting your posterior chain (hamstrings, glutes, erectors). This chain of muscles is much neglected in most peoples lives which is shame as they play a pivotal role in most athletic movement, maintenance of good posture and reduction in low back pain. The kettlebell swing targets and dynamically loads the posterior chain with every repetition.
3. Kettlebell Swings tap into your elastic potential
Following on from the above post, the kettlebell swing taps into your body’s elastic potential as the muscles of the posterior chain work to decelerate the kettlebell on each repetition. The elastic potential is created by the stretch this dynamic loading puts on the muscles and connective tissue. Great athletes are able to use this loaded elastic energy to accelerate the opposite direction with even greater force!!
4. Kettlebell Swings promote flexibility
Again following on from the previous point. The dynamic loading experienced during the kettlebell swing promotes dynamic flexibility in the posterior chain (hamstrings, glutes, erectors). This is something many people are sorely lacking.
5. Kettlebell Swings get your glutes firing
Modern lifestyles that involve a lot of sitting around have sent our glutes to sleep. This is a pretty rubbish scenario as our glutes are amongst the strongest muscles in the body. When they sleep other muscles must take up their slack. These muscles include the hamstrings and lower back muscles. No surprise then that many people are constantly pulling overworked hamstrings or developing lower back pain. Get the glutes firing properly using kettlebell swings and you will greatly reduce your chances of developing either condition.
6. Kettlebell Swings generate power through triple extension
The kettlebell swing teaches the body to simultaneously extend at the ankle, knee and hip joint. Collectively known as triple extension. Mastering this technique will help you unlock hidden athletic potential.
7. Kettlebell Swings are great for those with dodgy knee’s
For those who find squats and deadlifts irritate your knee’s, kettlebell swings provide a great alternative to strengthen and condition your lower body. I am yet to find anyone who could not do kettlebell swings because of their ‘dodgy’ knee’s. Furthermore if (like me) you have suffered from a damaged ACL, then Kettlebell Swings are one of the finest exercises to strengthen your hamstrings which will go a long way to protecting your ACL in the future.
8. Kettlebell Swings Melt Body Fat
Lastly for those of you looking for a great exercise to ramp up your metabolism and melt away fat then look no further. The kettlebell swing targets a large % of your muscle mass and can be performed for long continuous sets which will help enormously in your fat loss goals when incorporated into a solid training program and of course a sound nutritional plan.
Get Swinging!!
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