How To Do Kettlebell Swings with Dumbbells

February 12, 2022

Kettlebell Swings are a fantastic way to get in a total body workout with just one move and one piece of equipment. The fastest way to boost fat loss while building lean muscle is to incorporate workouts that consist of compound movements like this into your training program 3-4 days a week. You can also get an already structured full workout program that takes you through a 30 day strength and fat loss workout plan to do exactly that here!

The main key points to make sure you focus on with kettlebell swings are:

Brace your core for each rep
Make sure you are doing a hip hinge and not a squat with the kettlebell
This is an explosive movement so you are using the momentum of thrusting your hips to get the kettlebell to shoulder height (you should not be using your shoulders to get the weight up as most of the weight is moved through the hip thrust)
Keep your upper back braced so that you have a solid foundation with each repetition and the kettlebell (or dumbbell weight does not pull you forward)
Stay on your heels squeezing your glutes/butt at the top of each repetition