For whom the kettlebell swings

The kettlebell looks something like a cannonball with a handle. Most fitness enthusiasts trace its use back to Russia in the 1700s when such bells were used as counterweights for farm equipment. Another theory places their origins in the Scottish Highlands, where handles were put on curling stones in the winter for easier grip. 

Either way, kettlebells (or girya) eventually made their way to Russia where they became a popular fitness tool — and circus strongman prop. Fast-forward to the 21st century and what's old is new again as you'll find kettlebells of all sizes and colors in gyms from sea to overfished sea.

What sets kettlebells apart from, say, traditional dumbbells, is that its center of gravity extends beyond the grip and thus enables the user to execute full-body, ballistic, and swinging movements.

Kettlebell movements range from the familiar (deadlift, squat, etc.) to the less common (snatch & clean and jerk) to the esoteric (windmill, Turkish get-up) but perhaps the best way to become acquainted with this versatile fitness tool is to let it swing.

The Basic Kettlebell Swing

• Start with a light-ish kettlebell to get the feel.

• Stand straight with your legs about shoulder-width apart, in a semi-squat. Your spine is straight with your head and neck relaxed.

• Reach down and grab the kettlebell by its handle with both hands, your arms hanging loosely. Remember: Your arms are not generating the swing. That task will fall to your “posterior chain,” e.g. hamstrings, glutes, core, and back.

• Swing the bell from between the legs up to chest height where it will achieve temporary weightlessness.

• Inhale as the bell swings down between your legs. Exhale when you raise it to chest level.

Here’s a decent visual:

If you don’t have access to a kettlebell, you can do a dumbbell swing. Click here for a short video of what that looks like (but keep your upward swing no higher than chest level).

CRUCIAL: Do not rely on the low back alone to generate this motion. You are primarily thrusting from the hips and thighs, culminating in a powerful forward “hip snap” as the bell reaches its highest point.

Perform the swing for a particular number of repetitions or for time.

Variations include one-arm swings, alternating arms, etc. but the basic, two-arm swing is not only a useful introduction to the world of kettlebells, it's an exercise that develops power, burns fat, and builds endurance in and of itself.

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