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This post was originally published on February 8th, 2016 and updated on March 7th, 2019.

kettlebell swings

The kettlebell can be a somewhat intimidating piece of equipment, especially for those who are new to working out or unfamiliar with using it. It also is an easy way to get injured if you don’t perform the exercises in a correct manner.

But it’s important to learn new types of training approaches and utilize unfamiliar pieces of equipment in the gym to create an effective workout program. Your body plateaus quickly and craves challenges. Performing moves that involve multiple muscles at once results in serious physique changes; this is one of the main reasons why you should be doing kettlebell swings in your workout program. It’s multitasking, butt-kicking and body-changing tool!

Why Should You Try Kettlebell Swings?

  • They work your glutes: It’s crucial to build the posterior chain! When you strengthen the muscles throughout your back, glutes and hamstrings, you’ll improve strength, conditioning and appearance as well as prevent injury. When performing the kettlebell swing, you’ll be thrusting your hips and squeezing your glutes each time to bring the kettlebell up to chest level.
  • They’re safer for your back: For those of you who have experienced back injuries, it should be noted that kettlebell swings have been shown to be safer for your spine, especially in the L4 and L5 area (which is a common spinal injury location) when compared with other leg exercises such as the deadlift and squat.
  • They’re comprehensive: The kettlebell swing works multiple muscles throughout your body, particularly throughout the legs, core and shoulders. It also is a great exercise to challenge your cardiovascular fitness, mobility and balance. Additionally, it’s a smart choice if you’re short on time and looking for the most effective pieces of equipment to use.

Don’t be afraid of the kettlebell swing. Ask for help from a certified instructor and spend time practicing each week. With just a bit of time, I believe you’ll be amazed at how powerful a tool like this is!


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