5 Best Alternatives to Kettlebell Swings

If you have fitness equipment like dumbbells, barbells, and kettlebells at home, you can train your muscles. Kettlebell is a perfect tool for you if want a full-body workout and want to develop strong body. Like dumbbells and barbell, you can carry different activities with this heavy object. In this short and descriptive article, we will discuss kettlebell swings and major alternatives to kettlebell swings.

Basic Information

Kettlebell Swings is a full-body exercise that requires you to bring force against the gravity and swing the kettlebell. Your glutes, hamstrings, hips, and lower back will gain massive advantage in this overall activity. However, core and arms also gain a bit hardness as supportive muscles. By swinging the equipment in the air, you will not only gain muscles but also lose extra calories.

Furthermore, your heart rate will get increased and a significant increase in overall stamina will also be observed. Fitness experts recommend this workout as a warm-up game to let blood circulate all around and prepare yourself for the advanced one. Kettlebell Swings is an easy movement but incorrect form and posturing may lead to injuries and pain as well.

Benefits of Kettlebell Swings

As this is a full-body workout so it will offer benefits for overall body. Here are some common advantages that all and sundry can avail from this special workout:

Calorie Burner: This exercise has a demand for its fat losing functionality as it burns fats around the belly. According to a report, kettlebell swings in one turn can burn 50+ calories by using a lot of energy.

Cardiovascular Health: Kettlebell Swing is a cardio exercise and will make you sweaty in five minutes. It pumps the heart rate and provide sufficient amount of oxygen to the body organs.

Bone Density: However, this exercise is very gentle for the bones and make them stronger. When you move weighted objects like kettlebell, your overall bone density becomes double.

Range of Motion: Kettlebell Swings requires you to flex your overall body while picking a heavy weight. This will surely improve overall range of motion and contributes well to balance the body.

Athletic Performance: Kettlebell Swing generates power in every muscle which means it is a good one for developing athletic approaches.  It generates power through legs which means you are developing the significant muscles used in sports activities.

How to Perform

To perform this simple movement, you don’t have to access gyms or fitness clubs. Although you must have kettlebell in hands and start performing it easily. Here are some important cautions that you need to follow while performing the exercise:

• Hold the equipment in both hands and lean forward with a bend in the knees. Don’t forget to hinge your hips to make a proper form.
• Core engagement and constant back position are compulsory things and you must do these things.
• Now, swing the kettlebell by extending the arms and let it go over your head. Make sure to swing the equipment just parallel to the shoulder and then bring it back.
• While lifting the weight you have to exhale and vice versa. Keep control over your breathing to perform maximum reps.
• Repeat the movement for 12 times per set and try to perform 3-4 sets a day for good results.

It is recommended to use light-weighted kettlebell in the start to master the form. If you have done with correct positioning, you can add more weight. Pain in the joints or muscles is common while doing exercises like kettlebell swings. But its better to discuss with consultant or fitness coach for your health.

Alternatives to Kettlebell Swings

Kettlebell Swing is a decent and suitable workout for people of all ages. Both a newbie and pro fitness lover can perform this exercise with different needs. But if you have back or suffering from osteoporosis, then try other exercises mentioned below. Here are some of the fine alternatives to Kettlebell Swings that you can carry.

1. Box Jumps

Box Jumps is a perfect alternative to kettlebell swing because of the similar movement. unlike kettlebell swings, this exercise lets you utilize power through knees and flexes your hips. Moreover, this polymetric exercise can be performed anytime and anywhere with a height just above your knees.

This exercise is also gentle for the joints and throughout the move, you are using bodyweight making it a versatile movement. to perform this movement, you have must have good body balancing technique and landing approach to carry the exercise moves.

2. Medicine Ball Slams

Medicine Ball Slams is one of the best and feasible alternatives to Kettlebell Swings due the effectiveness for overall body. Instead of swinging the kettlebell, this time you have to bring a slam ball over your head. This movement generates massive power which will surely activate different body muscles including shoulders, core, back, etc.

However, your throwing ability also gains advantage with this exercise and you will feel painless. You can perform it anytime and anywhere with just a slam ball in hand. So, try this one instead of kettlebell swings if you have pain in the lower back.

3. Deadlift

Deadlift is one the best full body workout and is recommended by athletes and fitness experts. During the movement, your main concern is to lift the barbell up from the  ground to the thigh position. It looks simple and easy but when you come to perform, it will challenge your reflexes. Load the barbell with desirable weight and stand in front of the equipment by hinging the hips.

Hold the barbell tightly and lift it up by generating power through legs and core. You must plant your feet strongly on the ground and don’t over burden yourself that you cannot bear the weight. Don’t forget to feel tension in the core and upper back to make it effective for these muscle group.

4. Dumbbell Swings

Dumbbell Swings is another considerable alternative to Kettlebell Swings where you have to use dumbbell instead of kettlebell. Everything remains the same such as posturing, targeted muscles, body balancing, etc. However, it depends on the performer to carry this workout with single dumbbell or pick dumbbell in each hand respectively. Surely this exercise will also improve hand grip and give muscle mass as the weightlifting exercises build muscles rapidly.

5. Hip Thrust

Hip Thrust is one of the most powerful and suitable alterative to kettlebell swings. In this workout, you have to lie against your back on the bench in such a way that the lower body remains out of the bench. Now load the barbell with weight and place it on the thighs gently. The objective of the exercise is to give flexion in the hips and lift the weight up to gain muscle development.

Hip Thrust is effective but painful activity because it demands proper flexion in the lower body. Your lower back gains pressure throughout the movement and it may cause stress in the back. Somehow, this workout increases your heart rate and lets heart pump more than normal.

Bottom Lines

There is no debate that Kettlebell Swings is best for full-body improvement and activate almost every muscle group. But relying on a single activity for the same results seems foolish and when there are other exercises like Dumbbell Swings, Hip Thrust, etc. Try the above mentioned exercises and give a valuable feedback to keep morale high. Stay with us for more informational content and keep visiting us regularly.