Kettlebell Swing

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


The kettlebell swing or the dumbbell swing utilizes a kettlebell or a dumbbell to complete. It if most often used as a means of regaining proper posture from a habit of incorrect sitting positions. It aim to rectify posture and the negative effects of prolonged sitting and slouching while also aiding in weight loss, strengthening the heart and lungs and relieving lower back caused by strains.

To perform the kettlebell swing, bend your hips, hold the kettlebell with both hands and place it between your legs. Gradually rock the kettlebell backward behind your glutes, then forward at a shoulder height. After several repetitions, reverse the movement from backward to forward. When doing the kettlebell swing, avoid arching your back forcefully. Instead, allow the gravity of the kettlebell to do the movement for you. All you have to do is to swing the ball to and fro. Also avoid hunching your back when you start to swing. Instead, keep your spine straight at all times for proper execution.

For those experiencing lower back pain, this exercise strengthens the muscles in the back and relieves pain while preventing or limiting future injury. Keep in mind that there is a possibility for a spine injury if not careful with the kettlebell swing procedure so always make sure you are maintaining proper form and ask a professional if you are unsure.


The kettlebell swing targets the hamstring, abdominal muscles, hip muscles, shoulder blades and back muscles. It also exercises the heart, promotes better blood circulation and boosts cardiovascular endurance, which is beneficial for heart health.

The muscles in your lower back will stretch, improving flexibility and limiting strains. The abdominal muscles will also benefit from the gravity felt upon swinging, and shoulder blades will see the same benefits as the lower back. In addition, hip muscles and glutes become tightened and more toned with continuous use of the exercise, contributing to a fit look.

Sets and Repetitions

For beginners, start with 10 repetitions in each direction, (backward and forward). More advanced athletes can increase to 15 to 20 repetitions for each direction.

Top Performance Metrics

In 2016 Vyacheslav Khoroneko set a new world record in Minsk by completing 1,410 kettelbell prone swings within one hour using a 24kg kettlebell,

Related Movements

The kettlebell swing is not the only exercise that uses the kettlebell; there are other kettlebell moves that you can perform to maximize the use of the kettlebell such as the kettlebell push press, kettlebell clean and kettlebell snatch.;

Related Foods

Before a workout, eat foods such as hard-boiled eggs, fish, mixed nuts, yoghurt, cheddar cheese and whole grain bread. Always drink lots of water to stay hydrated during exercise. After the workout, replenish your body with foods such as green vegetables, a protein shake, quinoa or peanut butter. Drinking an ionized beverage can help keep your body hydrated.

Celebrity Use

Prominent Hollywood actress Katherine Heigl began performing kettlebell exercises after she met a Kettlebell trainer while she filmed Knocked Up. The kettlebell exercises are partly responsible for her physique. According to the actress, she keeps up the exercise with 20-minute sessions each week.

Functional Use

In addition to weight loss, those who perform kettle bell swings regularly enjoy improved strength and tone, especially in the abdominal muscles. Better posture and increased flexibility, especially in the back, are also common as core muscles gain strength. This movement also improves spine stability.;

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