Why the kettlebell swing is king

The kettlebell swing is often called the “perfect” exercise, and for good reason. Using just one kettlebell and hardly any floor space, the swing can deliver full-body benefits in under 10 minutes.

The swing offers unmatched versatility, from building strength and power to improving cardiovascular endurance and postural stability. It’s a go-to tool for athletes of all fitness levels looking to maximize their efforts. Let’s dive into why.

Several unique factors set the kettlebell swing apart from other resistance training exercises:

1. Builds both strength and endurance

Unlike most exercises that focus primarily on one area – either strength (like heavy Squats) or cardio (like running) – the kettlebell swing hits both domains.

Performed at a fast tempo with moderate weight, it keeps your heart rate elevated, mimicking the effects of high-intensity interval training (HIIT). At the same time, the ballistic hip-hinge movement strengthens your glutes, hamstrings, core, and back.¹

This dual benefit means you can replace several exercises in your program with just one or two kettlebell swing sessions per week and still see comprehensive results. It’s one of the few full-body workouts that trains the anaerobic and aerobic systems simultaneously.

2. Scales for intermediate to elite athletes

While beginners can learn the kettlebell swing with time and proper coaching, it truly shines for those with an intermediate or advanced fitness foundation. It builds upon the hip-hinge pattern used in Deadlifts, Power Cleans, and Jumps, making it highly functional for athletes across sports.

That said, once learned, the swing offers an accessible way for any level of athlete to build power and stability, and get in your daily physical activity. Progression comes in many forms – adding reps, increasing weight, switching to one-arm swings, or reducing rest time.

3. Low impact on the joints

Unlike running, jumping, or plyometric exercises, the kettlebell swing is relatively joint-friendly. When performed correctly, the force is absorbed by the posterior chain muscles rather than the knees or spine. This makes it a smart alternative for those with joint issues or athletes looking to reduce wear and tear.

Since the movement relies on muscle elasticity and controlled force production rather than ground reaction forces, swings offer a safer way to condition without the joint stress of more traditional endurance training.

4. Intensity is self-regulated

You control the effort. By adjusting how powerfully you hinge at the hips and how quickly you cycle reps, you determine how intense each session is.

You can use swings as an explosive power drill or stretch them into longer, breath-focused intervals for conditioning. The movement is simple but scales remarkably well.

5. It activates your whole body

Though the movement appears to target primarily the glutes and hamstrings, a good swing requires total-body coordination and involves multiple muscle groups. The core, lats, shoulders, and even grip must stay actively engaged to manage the bell’s momentum.

As the kettlebell moves in front of you, your body is constantly adjusting to maintain balance and control. At the same time, the swing requires a constant back-and-forth between tension and relaxation that is unique to this type of movement.

Many people mistakenly assume that kettlebell swings involve lifting with the arms. In reality, the arms act more like hooks while the lower body provides all the power. The need to stabilize against the movement of the kettlebell also brings deep stabilizing muscles into play – muscles often neglected in machine-based training.

While the two-handed swing is the best entry point for most people, switching to a single-arm swing introduces new complexity and challenge.

In the one-arm version, holding the kettlebell on one side pulls your body forward and to the side. To stay aligned and prevent twisting, your core and shoulder stabilizers must work overtime. This makes one-arm swings a powerful anti-rotation core exercise in addition to a posterior-chain builder.

Another benefit? Grip development. One-arm swings place greater demand on your grip, making them a good option for athletes looking to improve hand and forearm strength. As a more advanced athlete, there’s also the option to swing two kettlebells at the same time, adding even more load.

Alternating between two-arm and one-arm variations within a workout can keep things engaging while addressing multiple components of muscle strength and stability.

One of the most common mistakes beginners make is using a kettlebell that is too light for too long. Surprisingly, learning the swing with a weight that’s too light can actually make it harder to perform correctly.

That’s because the bell won’t provide enough feedback to encourage proper timing and hip drive. Starting with a moderate load – a bell that challenges you but doesn’t compromise form – is ideal.

Many coaches recommend around 16 kg (35 lbs) for men and 12 kg (26 lbs) for women, though this varies based on strength and experience.

This is where the concept of “greasing the groove” comes in. Coined by Pavel Tsatsouline, a pioneer of kettlebell training in the West, it refers to the practice of doing low-rep, high-frequency sets throughout the day or a few times a week. ² This frequent exposure improves your movement technique without exhausting the nervous system.

Practicing with a moderate weight – without pushing to fatigue – helps you fine-tune your form more quickly than infrequent, high-volume sessions. This will also help beginners avoid overly stressing their body, especially the lower back.

There’s a growing trend, especially online, of doing 100 kettlebell swings a day for 30 days straight. Typically done as 10 sets of 10 reps with short rest periods, the goal is to build consistency and momentum in one’s training routine.

Done with proper form, this can be a safe and beneficial challenge. It can help engrain the movement, improve cardiovascular fitness, and build glute and hamstring endurance. It also creates a powerful sense of routine – training every day for a month can rewire habits in a lasting way.

However, not everyone should jump into this intense exercise without preparation. If your swing mechanics aren’t dialed in, doing 100 reps daily could lead to overuse injuries – particularly in the lower back or shoulders. It's better to master technique first, then scale up volume gradually.

Also consider your recovery periods. Even though swings are low impact, your body still needs time to adapt. Integrating mobility work, rest days, or varying intensity throughout the month-long challenge can help ensure long-term health benefits without burnout.

Is the kettlebell swing the single best exercise there is?

It might be the most well-rounded. While no single exercise can do everything, the swing checks more boxes – strength, endurance, mobility, and coordination – than most.

Should I do kettlebell swings before or after a workout?

It depends on your goal. If you’re using swings as a power or mobility primer, do them before lifting. If you're using them for conditioning or high-intensity exercise, finish your workout with swings. They also work well on active recovery days.

How do kettlebell swings improve your body?

Swings train the posterior chain, develop explosive hip power, increase core strength, and improve cardiovascular capacity. They also enhance grip and posture, which benefits everything from running to lifting.

Are kettlebell swings a cardio workout?

Absolutely – when performed in higher volumes or with short periods of rest. They elevate heart rate and build anaerobic endurance, making them an excellent HIIT workout. Many athletes use them to replace sprints or rowing intervals.³

Are kettlebell swings bad for your back?

Not when done properly. In fact, they can strengthen the lower back and help prevent injuries. The key is using proper hip hinge mechanics and avoiding excessive motion of the spine.

Poor form, such as lifting with the arms or squatting the movement, can cause strain. Working with a qualified coach or using video feedback can help ensure you're swinging safely.

The kettlebell swing isn’t just another trendy fitness move – it’s a time-tested, results-driven exercise that blends strength, power, and conditioning in one fluid motion. Swings demand focus, coordination, and full-body effort – but offer an efficient return for your time and energy.

With the right progression and attention to form, they can serve as the foundation of your training or a powerful supplement to it. Just a few minutes a day, kettlebell swings can transform how you move, feel, and perform.