Kettlebell Swing Benefits

Kettlebell swing benefits?

What is the kettlebell swing good for?

The benefits of the all popular kettlebell swing are plenty, but here are some of the main ones:

  1. Cardiovascular endurance
  2. Muscular endurance
  3. Muscular strength
  4. Flexibility
  5. Power
  6. Grip strength
  7. Improved core strength
  8. Stronger back

And many more.


Cardiovascular endurance

Using a light to medium weight you can increase cardiovascular endurance with the kettlebell swing. Increased cardiovascular endurance improves oxygen uptake in the lungs and heart and can help sustain physical activity for longer. You can test your limits with intervals or work in the lower range for a longer time. The rep range used is medium to high.

Muscular endurance

Using a light to medium weight you can improve muscular endurance with the kettlebell swing. The rep range used is medium to high. Increased muscular endurance allows a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.

Muscular strength

Using a medium to heavy weight you can improve muscular strength with the kettlebell swing. Muscular strength is the amount of force a muscle can produce in a single effort. The main areas that benefit are gluteals, calves, hamstrings, adductor magnus, quadriceps, erector spinae, and finger flexors.


Flexibility can be improved with any weight as long as the movement is testing ROM. The flexibility benefits lie in the hamstrings/hip area.


Using a medium weight you can improve power by applying the maximum amount of force as fast as possible. Power is a combination of speed and strength. The reps range used is low.

Grip strength

Improved grip strength falls under muscular strength but is a huge bonus that deserves an entry of its own. With most exercises, you’re only as good and last as long as your grip strength, hence, an improved grip strength shines through in all your training.

Improved core strength

Core strength is along the same lines as grip strength. The kettlebell swing does not only work the posterior chain muscles, especially swing variations like single-arm swings, target the obliques/QL and other muscles that resist spinal rotation.

Stronger back

This is a major plus of the kettlebell swing as lower back problems are a common problem usually resolved with perfect kettlebell swings and programming. The swing makes the lower and even upper back stronger, hence, more resistant to injury.


Is the kettlebell swing the best exercise?

Is the kettlebell swing the best exercise?

Yes and no! It depends on what your goals are and whether it is programmed correctly. There are hundreds of different kettlebell exercises and each one can be just as good. The kettlebell swing is good for cardio, strength, power, flexibility, etc. but so is the kettlebell snatch.

Incorrectly Powered Kettlebell Swing


How many kettlebell swings a day? Can I swing a kettlebell every day?

Yes, you can swing a kettlebell every day, assuming you’re swinging the right weight and programming the right amount of reps. Swinging high volume and nearing or going to fatigue every time would not be possible and result in injury. Also, you can swing every day, for a week, two weeks, three weeks, but at some stage, a break will have to be programmed. How many kettlebell swings you should do a day is variable for each person. To find out you start with a low set and plenty of rest. Slowly and bit by bit you can increase the volume and reduce the rest time but still staying outside of the fatigue or overtraining zone.

Learn to work with kettlebell online and a certified kettlebell coach.


Other resources:


Leave a Comment

Shopping Basket