Kettlebell Swings

Kettlebell swings are basically a squat, but with some complex biomechanics layered on top. When done properly, the movement is initiated by the hips rather than the shoulders. In fact, one study compared experienced swingers with novices and found that the experienced group use less shoulder movement than the novices. (Chang-Yei Back, Korean Journal of Sport Biomechanics, 2016.)

Because kettlebell swings use so many different muscles, they have a high metabolic demand, which means you burn a lot of energy fast. When you body is burning energy at its maximum rate, this is called the severe exercise domain by exercise physiologists. Your body can only maintain the severe exercise domain for a few minutes. If you do swings with a heavy weight, you can enter the severe exercise domain. The swings are our go-to exercise for people who want to enter the severe exercise domain.