Kettlebell swings are a staple in many training programs, known for their ability to enhance athleticism, develop the posterior chain, and improve endurance and strength. While the traditional Russian kettlebell swing (KB) remains a popular choice, incorporating multiple kettlebell swing variations can provide new stimuli and progressions to your workout.
Here are five kettlebell swing variations you should add to your workout routine.
Deadstop KB Swing
Target area: Glutes, hamstrings, lower back
Benefits: The Deadstop KB Swing emphasizes explosive power and control, targeting the posterior chain while reducing momentum, which can be beneficial for improving technique and strength.
Setup Tips: Start with the kettlebell slightly in front of you. Hinge at the hips, grab the kettlebell with both hands and pull it back between your legs like you’re hiking with a football before swinging it forward with a powerful hip thrust. Bring the kettlebell to a complete stop on the ground after each swing to reset your position.
Considerations: Focus on engaging your core and maintaining a neutral spine throughout the movement. The Deadstop KB Swing requires more power and control than continuous swings, making it a great variation for building power and technique.
Sidestep Swing
Target area: Glutes, hamstrings, lats, adductors, obliques
Benefits: The Sidestep Swing introduces a lateral movement component, which challenges your stability and coordination while simultaneously engaging the muscles of the side hips and obliques.
Setup Tips: Start in a traditional kettlebell swing stance. As you swing the kettlebell forward, walk laterally to the side. Alternate sides with each swing, making sure your movements are smooth and controlled.
Considerations: Keep your movements coordinated to avoid losing your balance. This variation is great for athletes looking to improve lateral stability and functional strength.
1.5 Single position swing
Target area: Stabilizers of glutes, hamstrings, core, shoulders
Benefits: The 1.5 Stance Sing-Arm Swing challenges your balance and unilateral strength by placing one foot on its toes to simulate a single-leg emphasis, which shifts more load to one side of the body.
Setup Tips: Begin by placing the feet on the toes in line with the heel of the working foot. Perform a one-arm swing, maintaining a standing position throughout the set. Switch arm and leg positions for the next set.
Considerations: Focus on maintaining hip alignment and avoiding excessive trunk rotation. This variation is ideal for those looking to improve unilateral strength and stability.
Double KB swing with high traction
Target area: Buttocks, thighs, upper back, shoulders
Benefits: The Dual KB Swing with High Pull not only targets the posterior chain, but also engages the upper back and shoulders, making it a more complete full-body exercise.
Setup Tips: Hold a kettlebell in each hand. Perform a standard kettlebell swing, but as you reach the top of the swing, add a high pull by pulling the kettlebells toward your shoulders, leading with your elbows. Check descent and repeat.
Considerations: Make sure your back stays straight and the movement comes from your hips, not your arms. This variation is great for building upper body strength in addition to the posterior chain.
Lateral Lunge Swing and Clean
Target area: Glutes, hamstrings, core, quadriceps, adductors
Benefits: The Lateral Lunge Swing and Clean targets the lower body, specifically the glutes, hamstrings and adductors, while engaging the core for stability. The clean phase builds upper body strength, particularly in the shoulders and biceps, while the side lunge adds a unique challenge to balance and coordination.
Setup Tips: Start in a standing position with your feet shoulder-width apart, holding the kettlebell with both hands. Step out to the side into a side lunge while simultaneously swinging the kettlebell between your legs. As you lunge to return to standing position, perform a clean by bringing the kettlebell to shoulder height. Repeat and repeat on the opposite side.
Considerations: Focus on maintaining a strong core and stable posture throughout the movement. Make sure the knee of the leg lunge goes over the toes to avoid injury. This variation is great for building lateral strength, improving hip mobility, and enhancing overall functional range of motion.
Planning Tips:
Beginner: Start with 2-3 sets of 10-12 reps for each variation, focusing on mastering form and maintaining control throughout the movements. Rest for 60-90 seconds between sets.
Intermediate: Increase to 3-4 sets of 12-15 reps. Incorporate these kettlebell swing variations into a circuit with minimal rest (30-45 seconds) between exercises to challenge your endurance and conditioning.
Advanced: Perform 4-5 sets of 15-20 repetitions, incorporating swings into a high-intensity interval training (HIIT) routine. Reduce rest periods to 15-30 seconds or incorporate swings into a complex or superset with other strength or power movements
