Major Muscles
The main drivers of the kettlebell swing are the posterior chain muscles, especially the hamstrings (semitendinosus, semimembranosus, and biceps femoris), gluteus maximus, and adductors.
In addition, there are the flexors of the forearm (brachioradialis and flexor digitorum) responsible for building grip strength.
The synergists of the kettlebell swing are the muscles responsible for closed-chain knee extension, especially the quadriceps (rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis), gastrocnemius, and hamstrings (in the closed-chain position, the calves and hamstrings can help with knee extension).
In addition, the deep abdominal stabilizers (thoracolumbar fascia, transverse abdominis, multifidus, erector spinae, and posterior fibers of the internal obliques) help maintain segmental stability of the spine, while the anterior deltoid and biceps are responsible for shoulder flexion, and the latissimus dorsi and triceps are responsible for shoulder extension.
Benefits of Kettlebell Swings
Traditional free weights, such as barbells and dumbbells, are usually held with equal weight at both ends - the grip point is the center of mass of the entire weight.
In contrast, the handles of kettlebells are located outside the center of mass, which requires more muscle strength from the trainee to control the movement of the weight, especially when performing swing exercises.
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