When you begin to master the kettlebell swing, you may be curious as to what exercises will pair well with the kettlebells.
In choosing which exercise to pair or superset with a kettlebell swing, you need to pick an exercise that transitions efficiently and effectively from the kettlebell swing to any other exercise.
This could be an exercise that uses the kettlebell in a different way, an exercise that works the same muscle group or an exercise that’s completely unrelated to the kettlebell swing.
An example of this could be transitioning from the kettlebell swing to a Turkish Giddup or from a single arm kettlebell swing to a single arm thruster.
The possibilities are endless.
Exercises to Pair with Kettlebell Swings
There are several exercises you can pair or superset with the kettlebell swing.
Kettlebell swings may be one of the best exercises for your body and pairing other exercises with a similar difficulty level may be a great and challenging option.
By doing similar exercises in a superset, you challenge the longevity and endurance of the muscles you are targeting.
The kettlebell swing primarily targets the leg, back and shoulder muscles.
The glutes are the main muscle mover in this exercise.
Here is a list of exercises to pair with kettlebell swings:
- Front Squat
- Pushup Jack
- Plank Punches
- Glute Raises
- Jump Lunges
- Shoulder Press
- Box Squats
- Split Squats
- Sit-ups
- Deadlift
Exercises to Pair with Kettlebells (Top 10)
If you need specific exercises to pair with kettlebells directly after your kettlebell swings, there are certain exercises that you can use without having to drop the kettlebell at all.
Choose an exercise that requires the same weight you are doing with the kettlebell swing.
The top 10 kettlebell exercises to pair with kettlebells include:
- Kettlebell Goblet Squats
- Turkish Giddup
- Kettlebell Halo’s
- Kettlebell Sumo Deadlift
- Kettlebell Thruster
- Kettlebell Standing Row
- Single Arm Kettlebell Walking Lunges
- Kettlebell RDL’s
- Kettlebell Sit-up to Shoulder Press
- Kettlebell Farmer’s Walk
What Muscles Do You Work with Kettlebell Swings?
The primary muscles you are going to work with a kettlebell swing is going to be the glutes, quads, hamstrings, erector spinae, deltoids, and forearms.
You may also work the inner thighs the further you rotate your knees outward.
If you do a kettlebell swing correctly, your emphasis will be on training the glutes.
The whole point of the kettlebell swing is to create a resistant hip thrust.
Tie the kettlebell to a pole with a band to make the exercise more challenging.
Are Kettlebell Swings the Best Exercise?
Kettlebell swings are one of the best exercises for you because they provide your body with several excellent health benefits.
Kettlebell swings not only tone and tighten your muscles, they improve your cardio and endurance, help burn calories and fat, improve mobility and flexibility, enhance posture, and improve your athleticism.
Doing a kettlebell swing as part of a superset allows you to burn tons of calories in a short amount of time.
People love to sit around in chairs all day so the kettlebell swing is very important for glute activation in a sedentary world.
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100, 500, or 1000 Kettlebell Swing Challenge (Excellent Results)
If you are a kettlebell fanatic, you might try your hand at a 100, 500 or 1000 kettlebell swing challenge.
You could do this as a daily, weekly or monthly challenge, depending on your goals.
If you want to do a rough calc on your calories burned, factor in 1 calorie burned per swing.
When you do 500 kettlebell swings, you will burn about 500 calories.
If you do them with some intensity, you will burn 600 to 700 calories.
Just remember to space these out and don’t do them all at the same time.
Challenge yourself to get 10,000 kettlebell swings in 2-3 months!
Over time you will get stronger muscles, more endurance, more flexibility, and you will feel a lot better.
Just remember to listen to your body, use proper form and don’t overdo it.
Overuse injuries are hard to recover from.
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Summary: Exercises to Pair with Kettlebell Swings
Picking a good exercise to pair or superset with kettlebell swings will depend on your goals and what you want to accomplish during your workout. Mixing kettlebell swings into your workout plan is a great way to build muscle, burn fat, and create endurance. Try different exercises like kettlebell RDL’s and pushup jacks to mix with your swings. Challenge yourself to 100 kettlebell swings every 2 days. Use the kettlebell in every way possible to meet your fitness goals.
