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17 Kettlebell Swing Benefits Proven By Science

If you walk into any commercial gym nowadays, we’d be very surprised indeed if you didn’t find at least one set of kettlebells.

Years ago, kettlebells were rarely seen in gyms, whereas nowadays they are just as common as dumbbells.

That’s why today, we’re going to be looking at kettlebell swing benefits.

You see, kettlebells are incredibly versatile and can be used in many different ways.

Despite this, though, there is one exercise that instantly springs to mind when mentioning kettlebells, and that exercise is the kettlebell swing.

The kettlebell swing is considered the king of the kettlebell exercises, but just what is it about this exercise that makes it so beneficial?

That’s what we’re going to be looking at today.

Here’s a look at several awesome benefits of kettlebell swings.

What Are The Kettlebell Swing Benefits?

Kettlebell Swing Benefits

1. Burn Fat

First and foremost, if you’re looking for a way to burn fat and lose weight, kettlebell swings are fantastic.

This exercise is incredibly physically demanding because you are using so many different muscle groups at once.

You are using your core stabilizer muscles, your back, your arms, your legs, your delts, and many more besides.

As you are working so hard to complete the movement, you require a lot of energy, which means that you burn off a lot of calories as a result.

If you want to lose weight, kettlebell swings are a great exercise to do.

2. Break Up The Monotony

Another benefit that we’re going to be looking at today.

Is the fact that kettlebell swings are a great way to break up the monotony of regular training.

As beneficial as your typical bodybuilder style training can be, the one thing we need to remember is that switching up our training can often be beneficial for a whole host of different reasons.

Changing our training keeps things exciting, it shocks the muscles, and it’s a great way to break a plateau.

Kettlebell swings are fantastic in that they are a great way to switch up your training and try something new.

3. More Power

Kettlebell swings aren’t just beneficial for people looking to burn fat, they’re also ideal for people that are looking to generate more explosive power.

You initiate the majority of the movement by utilizing a powerful hip thrust that uses many of your lower body muscles.

You are also working your fast-twitch muscle fibers which means that you are generating more explosive speed and power.

Many athletes, powerlifters, and strongmen perform kettlebell swings as part of their training and the results speak for themselves.

4. Build Muscle

At the end of the day, when talking about the benefits, you can’t mention this exercise and not talk about the fact that it helps you to build muscle.

Kettlebell swings are a fantastic exercise for promoting muscle hypertrophy and building lean muscle mass.

The exercise is a compound exercise, which means that you work multiple muscles in your body, all at the same time when you do the exercise.

This makes the exercise extremely useful for anybody looking to get big and jacked.

Kettlebells come in a variety of different weights so you can progressively overload your muscles as you get stronger and adapt to the weights that you are typically using.

5. Build A Strong Core

There are many different Kettlebell swings benefits for users to enjoy when performing this exercise, including the fact that the exercise works extremely well for anybody looking to build a strong core.

When you perform the exercise, because of the mechanics of the movement you are constantly engaging your core in order to keep yourself stable and grounded as you swing the kettlebell between your legs.

By engaging your core constantly, you strengthen it.

This will not only help you to build a strong six-pack, but it will also help you to become stronger in general.

Much of your strength is generated from your core, so the stronger it is the more power you will generate.

6. Save Time

If you’re strapped for time and don’t have much time to train but still want to get a solid workout in, might we suggest kettlebell swings?

Kettlebell swings are absolutely fantastic for saving time.

Because the exercise works for so many muscle groups at the same time, you can essentially perform an entire full-body workout by simply using that one piece of kit and doing that one exercise.

Add to that the fact that you also burn off a significant amount of calories at the same time, and it’s easy to see why kettlebell swings are so great for people struggling to find time to train.

7. Enhanced Aerobic Capacity

Not only are kettlebell swings a great resistance-based exercise, but they’re also fantastic for anybody looking to enjoy enhanced rates of aerobic capacity as well.

This is because kettlebell swings function as an aerobic exercise that helps to give your lungs and heart a workout as well.

If you use a lighter kettlebell and perform more reps, by the end of the working set your lungs will feel as if they’re on fire, you’ll be gasping for air, drenched in sweat, and you’ll have yourself one heck of an aerobic workout in the bag.

8. Great Full-body Workout

We’ve already mentioned how kettlebell swings function as a full-body workout, but we didn’t quite emphasize just how beneficial they are.

The exercise is a compound movement that will target several major muscle groups at the same time.

You work your core, legs, back, shoulders, and arms when performing kettlebell swings, as well as giving yourself a fantastic cardiovascular workout at the same time.

9. Easy To Master

Another of the more prominent kettlebell swing benefits that we’re going to look at today, is the fact that the exercise itself is so easy to master.

Kettlebell swings may be extremely physically demanding, but actually performing the exercise with perfect form is quite simple and straightforward.

Because of this, anybody can perform kettlebell swings whether you’re a beginner, an intermediate, or a professional-level athlete, you can master the technique required to perform kettlebell swings in no time at all.

10. Can Be Done Anywhere

Okay, when we say that they can be done anywhere, that was a bit of a white lie.

Kettlebell swings can’t be done anywhere, but they can certainly be done in most places.

All you need to do kettlebell swings is a bit of open space, a solid floor, and of course, a kettlebell for you to swing.

If you don’t have time to head to the gym or don’t particularly like gyms, you can do kettlebell swings in the comfort of your own home.

11. Run Faster

Many sprinters perform kettlebell swings as part of their training.

Now, you’re probably wondering why a sprinter needs to be lifting weights.

After all, if they build muscle they’ll become heavier, and if they’re heavier surely that will slow them down?

Well, actually, no it won’t.

You see, kettlebell swings recruit many different muscle fibers in your body, including your fast-twitch muscle fibers.

These fibers are extremely important because they are responsible for generating explosive speed and power.

The more of these fibers you stimulate, the more explosive speed and power you’ll be able to generate.

This is why sprinters who need short bursts of speed, often perform so many kettlebell swings as part of their training.

12. Jump Higher

Not only will working your fast-twitch muscle fibers via kettlebell swings help you to run faster and perform jogging better, but like the squats exercise, it will also help you to jump higher.

Remember, these fibers generate explosive speed and power.

The power they generate in your legs will enable you to jump higher and improve your standing vertical leap.

Basketball players, football players, gymnasts, hurdlers, and pro athletes can, therefore, all benefit from doing more kettlebell swings as part of their everyday training regimes.

13. Work Different Muscles

When you think of kettlebell swings, you likely think of the two-handed variation of the exercise, in which you have both hands grasping the handle.

If you need to only focus on one side of your body for whatever reason, an injury perhaps, then you can simply do the exercise with hand, instead of two.

Some seasoned CrossFit athletes will actually alternate between arms, so they’ll do one left-handed kettlebell swing, one-handed kettlebell swing, and so on.

You can also learn more about CrossFit Vs Bodybuilding.

Though the main Kettlebell swings benefits will largely remain the same, if you do switch hands and do the exercise slightly different, you’ll find that the benefits have been slightly altered.

14. Great For The Heart

The heart is one of the most important organs in your body, and keeping it fit and healthy is absolutely essential for a whole host of different reasons.

One very important thing you need to remember when it comes to the heart is that the more cardio you can do, the more it will benefit.

Heart disease claims more lives each year than any other disease, which is why it’s so important to keep your heart healthy.

Because many of the benefits are based upon the exercise burning calories and providing a cardiovascular workout, this next benefit won’t come as much of a shock to any of you.

Kettlebell swings help strengthen the heart, they reduce your risk of heart disease, stroke, heart attack, and much more besides.

15. Regulate Blood Sugar Levels

If you’re looking for an exercise that will enable you to better utilize glucose and keep your blood sugar levels stable, look no further than the kettlebell swing.

Diabetes is a condition that has health experts very concerned. It is a condition characterized by the body’s inability to adequately utilize sugar for energy.

The sugar is subsequently unable to be adequately processed properly and be used as energy in the cells.

Instead, it causes damage to your other major organs.

Kettlebell swings are very useful for regulating blood glucose levels because they help the body to utilize glucose for energy that was formerly not being used.

This means that you have fewer glucose sugars in your bloodstream as the glucose was being used by the muscle cells responsible for performing the exercise in the first place.

16. Generally Safer

Okay, we can’t call any resistance-based exercise completely safe because none of them are.

When lifting weights and performing resistance-based exercises of any kind, there is always a risk to your health and well-being.

With that said, because of the nature of the exercise.

Kettlebell swings are generally considered to be much healthier than other resistance-based exercises.

The number of people injured when performing kettlebell swings, for example, is much lower than the number of people injured when performing deadlifts.

Generally, you use lighter loads when doing the swings, and your stance and natural body mechanics mean that you’re far less likely to sustain an injury when doing kettlebell swings.

17. Improved Balance

Another often overlooked benefit of kettlebell swings is the fact that exercise helps you to improve your balance and your posture.

Because you’re moving the weight between your legs as you are hunched forwards slightly, you’re using your core stabilizer muscles and your feet to keep yourself balanced firmly on the ground.

If you lose your balance, the exercise is rendered useless, and nobody wants that.

When swinging, you’re constantly working on finding your balance and keeping yourself firmly in place.

The more you do it, the better your balance will become.

Better balance will help you in countless other sports and pastimes as well.


That brings our look at the many kettlebell swing benefits to a close.

If you’re looking for a way to switch up your training and keep it exciting and productive, why not do some kettlebell swings the next time you’re in the gym?

After all, you can now see just how beneficial and productive the exercise really is.

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Reda Elmardi

Reda Elmardi

Reda Elmardi is a BJJ, fitness and bodybuilding fanatic. He's been writing about his experiences for over eight years and started his own publications on topics such as BJJ, Steroids, and Fitness.

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