1. Strengthen the posterior chain

When done properly, the kettlebell swing is a fantastic hinging movement that works several major muscles on your backside including the hamstrings, glutes, and erectors.

  1. Improve posture

In a world where we do everything at our fingertips, leading to all kinds of muscle imbalances, the kettlebell swing is an amazing exercise to combat many of these issues. By strengthening the core and glutes, the kettlebell swing helps to pull the pelvis back into neutral alignment after hours of sitting at work each day.

  1. Cardiovascular conditioning

Tired of treadmills and spin bikes? Try a high intensity kettlebell circuit! You will burn a ton of calories, get your heart rate up in a hurry, and break a serious sweat.

*Try this:

EMOM (Every Minute On the Minute) for 5 Rounds (Beginner) or 10 Rounds (Advanced) Complete:

  •  10 KB swings
  • 5 Goblet squats
  • 5 staggered push-ups on each side

  1. Increase Power/Performance

Power = Strength X Speed. Kettlebell swings naturally incorporate both strength and speed at the same time! Plus, during the downward phase, we are required to eccentrically decelerate the bell to stabilize our spine. Power along with eccentric deceleration are two of the biggest components required in almost all sports!

  1. KettleBOOTY

Talk about an exercise to shape up the round, firm glutes you have always wanted. You can do all the squats and lunges you want but if your glutes aren’t firing, your results will be subpar. Few movements have the ability to maximally contract the glutes with resistance the way kettlebell swings do.

The Wrap Up:

If you want a round, powerful bubble butt, defined hamstrings, a strong core, great posture and a healthy heart… start swingin’!