Our Six Favorite Swing Variations for Lower Body Strength and Power!

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Our Six Favorite Swing Variations for Lower Body Strength and Power!


By Colin McGarty


Kettlebell swings are one of our favorite lower body exercises!   They work the glutes, hips, hamstrings, core, lower back and grip like crazy.  Not to mention other muscles too.  It basically is a full body exercise.   Kettlebell swings are accessible to people of all ability levels so long as they are performed correctly.

Kettlebell swings can be used to build strength and power with heavy weights and lower reps.  In fact, for many people the swing is one of the best power exercises out there because it is low impact.  Most plyometric movements are high impact and not always appropriate for everyone.

Or you can lighten the load, up the repetitions, or chop the rest periods to build killer cardiovascular conditioning.  Some of the hardest HIIT and Endurance workouts we do involve a big dosage of kettlebell swings.  So, if you want to be stronger, more powerful and fitter definitely incorporate kettlebell swings into your workout!


For all swing variations use the following steps to ensure your form is dialed in:

  1. Start with the kettlebell approximately 12 inches in front of you
  2. Push your but back and squat slightly until you can grab the handle(s). Tilt them towards yourself and flex your lats.  Your back should be flat!
  3. Take a breathe and hike the kettlebell back.
  4. Stand up explosively. Exhaling on top.
  5. Arms remain straight or slightly bent as the kettlebell floats.
  6. Push your hips back return to the kettlebell to that hike position with a flat back and your forearms close to your groin.
  7. Repeat for the desired number of repetitions.
  8. Safely park the kettlebell back to the start position.


Sometimes doing the same old swing can be boring.  So, we have given you our six favorite kettlebell swing variations to spice things up:


Russian Swings


One Arm Swings


Hand to Hand Swings



American Swings


Double Swings



Suitcase Swings




If you want to meet with a Coach and see if we can help you meet your fitness goals, click below!


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