What Body Part Does Kettlebell Swings Work?

The kettlebell swing is a great exercise because it burns fat like few workouts can without any impact on your body. At the same time, it can build muscle, improve your cardiovascular strength and endurance. We’ve found the best way to help start doing kettlebell swings is to walk you through common question such as: what body part does kettlebell swings work?, or what are the benefits of kettlebell swings?.

What Body Part Does Kettlebell Swings Work?

The kettlebell swing works different parts of the body like your shoulders, hips, your core, legs, and upper back. This exercise is one of the best ways to incorporate different types of movements in one workout to burn calories.

It also works on almost all muscles in your body with one movement. This, in turn, also target the small muscles that most exercises don’t usually focus on.

Do Kettlebell Swings Work Legs?

Yes, kettlebell swings work your legs. Kettlebell swings target almost every muscle in your body, and this includes the leg muscles. However, different variations of the Kettlebell swing target different variations of muscle groups.

Woman trying to swing a kettlebell with both hands

Do Kettlebell Swings Work Your Back?

Yes, kettlebell swings dynamically work your back. With each swing, your lumbar extensors are the primary muscles this exercise works. It also engages your glutes and hamstrings.

Apart from working your back, kettlebell swings also ensure that it is better protected with every movement. This, in turn, helps increase your lower-body strength and athleticism.

Does the Kettlebell Swing Burn Belly Fat?

Yes, kettlebell swings burn belly fat like crazy! The kettlebell swing targets almost every muscle in your body in a way that resembles cardiovascular exercises, and that includes your core. With every swing, you activate your core muscles. This helps in weight loss, including belly fat.

What are The Benefits of The Kettlebell Swing?

Some of the benefits you can acquire from kettlebell swings include:

Muscle Strengthening

Muscle strengthening is one of the most significant benefits that kettlebell swings provide your body. With every swing, your body works every single muscle in your body, as well as different body parts. With stronger muscles, your body can improve its injury resilience, overall fitness, coordination, and balance.

Increased Power

Kettlebell swings start with a powerful thrust that requires your hamstring and glutes to use more energy. As you lower the kettlebell, your lower back muscles are also engaged. This movement helps increase your power. With increased power, you can jump, run, and lift without getting too tired, as your body experiences an improvement in muscular power.

How Many Sets of Kettlebell Swings Should I Do?

Like any other weight training equipment, you need to have a specific number of sets to perform to avoid overworking your body. According to fitness experts, the recommended number of sets for the kettlebell swing is three with five to ten reps.

How Heavy Should a Kettlebell Swing Be?

The weight of the kettlebell you use for this workout determines how effective it becomes on your body. However, like any other weights, beginners and experts can’t use the same kettlebell sizes. Since the kettlebell swing will require a heavier kettlebell, beginners must start with a lower kettlebell size.

The average size kettlebell for beginners should be between 16 kg/35 lb to 20 kg/ 44 lb. For experts, the recommended weight should be between 16 kg to 24 kg/53 lb.

Man holding a kettlebell with both hands

How Do I Do a Kettlebell Swing?

To perform the kettlebell swing, start by placing the kettlebell between your feet and in front of you. Also, ensure that the space between your feet is shoulder-width apart. Next, proceed to bend your knees slightly and grasp the kettlebell with both hands.

With your legs still shoulder-width apart, pull the kettlebell back to the space between your legs. This movement will help create momentum to aid in pushing the kettlebell upwards. Next, straighten your back and drive your hips forward.

This will enable you to send the kettlebell upward to your shoulder height. Hold for a few seconds and then slowly lower the kettlebell to its start position. Repeat.

Balance is a key factor in perfecting kettlebell swings. If you don’t have the best balance, one way to improve this is by working out on a vibration machine.


Over the years, the kettlebell swing has proved to be an effective exercise for fitness enthusiasts across the world. However, to reap the benefits this workout has to offer, it is essential to learn proper technique and form. Once you accomplish that, it becomes quite easy to fall in love with kettlebell swings and attain the results you desire.

Robert Lemus has been a natural competitor for 6 years, starting in Men’s Physique, then Bodybuilding, and then into Classic Physique. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique.