Why I Love Kettlebell Swings, The Unicorn Move That’s Both Cardio And Strength

I live for the endorphin rush of cardio exercise—whether it’s running or spinning. I would happily only ever do cardio, except for the fact that working at Chatelaine has drilled the importance of strength training into me.

High intensity interval training (HIIT) became my gateway to the world of strength. I started with Orangetheory classes, which mix bursts of cardio (in the form of running, spinning and rowing) with strength moves. Then the pandemic struck, and I became a Peloton Bike Bootcamp devotee—similar to Orangetheory, these classes combine cardio with strength training, so I could get my endorphin fix on the bike while getting stronger on the mat. When gyms re-opened again, I added in-person strength classes at my local fitness studio to my repertoire, which include lots of kettlebell swings. Fast forward two years, and I’ve never felt stronger or fitter (or sweatier!) as when I’m swinging a 50-lb kettlebell. It’s the unicorn move that gives me a strength and cardio workout at the same time, and it feels incredibly badass to boot.

What is a kettlebell swing?

Swings, which involve using your hips and glutes to propel the kettlebell from between your legs to shoulder height and back, can be intimidating. But once you’ve nailed the technique, they’re also an amazing cardio-strength hybrid that you can easily incorporate into your home workouts.

“The kettlebell just allows you to really get the heart rate up and then mix in those strength elements as well,” says Andy Speer, a strength training specialist and instructor at Peloton who completed his first kettlebell certification in 2009. “It’s a really efficient workout.” 

Why proper kettlebell swing technique is crucial

Speers’ only word of caution? “Don’t try to figure out kettlebells on your own,” he says. “You really need to get some instruction.” To that end, Peloton recently launched a collection of kettlebell workouts—as well as a series of 10-minute basics classes that each focus on a specific technique, including swings, squats and cleans. In each class, the movement is broken down into a series of steps to ensure proper form; the swings class includes a tutorial on both double-handed and single-handed swings.

“Treat the kettlebell as a skill you’re learning,” says Speers, who stresses that it’s crucial to complete the basics classes before jumping into a 30-minute kettlebell class. “That way you’re going to feel the workout element even more, because you’re focussing on doing the movements right.”

How to choose a kettlebell

Want to start swinging? You can find a good-quality cast iron kettlebell at Canadian Tire or Amazon. For swings, Speers recommends choosing a weight that’s a bit heavier than you think you need. A general rule of thumb: Aim for roughly double the weight you can overhead press. So if you use a set of 15-lb free weights for overhead presses, then try a 30-lb kettlebell for swings.

If you don’t already subscribe to the Peloton app, you can sign up for a free 30-day trial to access all of its programming, including yoga, meditation and HIIT classes. Once you’ve mastered the technique, I hope you love this hybrid move as much as I do.