Home Science Education The Benefits of Kettlebell Swings and How To Do Them Properly

The Benefits of Kettlebell Swings and How To Do Them Properly


By Tammy Worrick

Kettlebell Swings work your entire body. This excise gives you a full body workout in just a single exercise, working your lower body, core, back, shoulders. kettlebell Swings will make you stronger, they’ll also get your heart rate up in a short amount of time.

Kettlebell Swings help you function better in real life situations.The way that you swing a kettlebell will train your muscles a lot like the way you move in your every day life unlike some of the traditional core exercises.
Kettlebell Swings are a highly functional exercise that will help you with everything from picking up heavy objects up off the floor to participating in any sport.

They are great for the lower back and may help you avoid/ reduce injuries and pain that result from having a weak core. By doing just 10 reps 2 to 3 times is a great starting place for most beginners. You can reap the benefits without injuries then work your way up to more reps 3 times!

Kettlebell Swings are great for strength, conditioning and overall fat burning.

Try adding Meditation/Breathing Exercises to your Kettlebell Swings to really strengthen you core, balance and inner strength.


To do Kettlebell Swing stand with feet shoulder width apart, your toes pointed out, knees slightly bent and looking straight ahead.

When you swing the Kettlebell Keep the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs while squeezing your glutes to extend your hips and swing the kettlebell upward.

When you bring the Kettlebell down let the weight swing back between your legs as you bend your hips and slightly bend your knees as it just hits you in the butt, Extend your hips and knees to reverse the momentum as you immediately begin the next rep.

Tammy Tammy Worrick
is Amateur MMA Fighter, Nutritional Consultant, Fitness Instructor, Personal Trainer and Nutrition/fitness freelance writer. She has always had an interest in Fitness and Nutrition as always have struggled with weight and staying fit. She began studying holistic nutrition to help family, friends and achieve weight and health goals through diet, exercise and supplements.

As she was studying Alternative/Holistic Nutrition she became interested in Martial Arts which has many health benefits for the mind and body.She began by taking Tai Chi classes then progressed to a Traditional style of Karate. After gaining more confidence and self-esteem which she struggled with her whole life, and started competing in tournaments and also earned a 1st Degree Black Belt . While studying Karate her sensei taught me the importance of Meditation/Breathing exercises..

She began training at a MMA & Fitness School in 2011, That is where she learned the importance to staying fit and watching people change as they started getting healthier, active and the determination to achieve their goals. There is nothing more rewarding then helping others achieve their dreams and goals.

Fitness and Nutrition classes are a great way to reduce stress and improve balance. There is also the added benefit of injury prevention as your body gets stronger and you will see a boost in your immunity as well. In addition, you also gain confidence and self-esteem. It’s a great way for you to maintain or meet your weight loss goals.

She recently opened my own Business “Steps to Health & Fitness” located at 105 Washington Ave Endicott Ny 13760

Her Main Goal is to represent women over 40 that they are not to old to have dreams and goals!!!
By taking a few steps towards your health and fitness you can do anything you put your mind to….

She is certified in the following;
Nutritional Consultant
Group Fitness/Bootcamp Instructor
Personal Trainer
Nutrition/Fitness Freelance Writer
MMA-CC Certification in process.

Quote: “We have Dreams to Pursue and Goals to Conquer!”