Kettlebell Swings for Massive Power: The “What The Hell” Effect!
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March 13, 2026
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Go to https://squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain. My training …
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Go to https://squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.
do you think that heavy kettlebell swings can replace the deadlift for training just for speed and athleticism? Not really looking for maximum strength. Just speed. It looks to me like it may be a viable substitute if not superior to some other lifts. If it's heavy enough.
5:22 the sheep watching you talking alone to your camera is absolutly hilarious 🤣
banger
I do fifty swings a day(fifteen pounds) I prefer smaller weights so I can do more
knee
pacifically
3:03 idk about that, the grip is kinda passive. You’d need to add a fatgrip (like a madman) for this to be considered “good for grip”. Grip is involved, yes, but grip is involved in lateral raises too and I don’t exactly see Devon larrat promoting lat raises for crushing the competition.
Incorporated large amount of KB workouts several months ago and that helped me pass my CPAT test for fire academy. Hardest part in past was step machine and this time it wasn’t anywhere near as hard. Trying to get all of my friends to incorporate KBs as it’s weights and cardio in one.
which kind of weight (kg) would you suggest to keep just 1 kettlebell size for home workout?
I've been practicing the kettlebell swing for the past couple of years. My doctor says I have the heartbeat of a guy who runs a lot.
For some reason, I cannot post a reply to my other comment about the forces involved, so I hope you see this one. Feel free to use those talking points in your videos.
I'm an exercise science student (sport performance emphasis) and I'm working toward a doctor in physical therapy. Great video. Here are some nifty details to add to the "what the hell" effect. Assuming I got the math correct lol.
A 16kg/35lb kettlebell swing equals about 81lbs of average force resisted at the bottom of the swing.
A 44kg/97lb kettlebell swing equals about 224lbs of average force resisted at the bottom of the swing.
While the total force is exerted primarily by the hips, glutes, and hamstrings, the glutes play the largest role in generating the explosive power needed for hip extension, followed by the hamstrings (controlling deceleration and assisting in extension). Proper core engagement helps transfer this force efficiently. Of course, the rest of the back, arms, etc. are all involved in the overall movement as well. The force calculated here is an average force. The peak force exerted can be significantly higher, especially if the transition time is very short or if the swing speed increases. And by higher, I mean 1.5x to 2x higher than the average force. So, theoretically, someone swinging a 35lb kettlebell with a highly explosive upswing could be exerting 162lbs equivalent of force, and so on.
This momentary peak force is the source of the "what the hell" effect for the kettlebell swing, as far as I can tell.
edit: For some reason, I cannot reply to @TheBioneer below as it keeps disappearing after I post it, but feel free to use this info for a future video.
Why do you still have a gut and some fat hanging over your waist line? What are you doing wrong?
Did my 1st KB work out today. And man they're no joke. Everything gets worked esspecally with swings.
what should be the minimum weight to get the good effect?
I have a fear of accidentally hitting the kettlebell against my ** during swing
New subscriber. Upper spine is getting a bit sore. I think my form is all right; am I just using too much weight, increasing too soon? Loved your video, can’t wait to learn more. You obviously know what the heck you’re doing!
Finally got my first KB and knew I had to come back to this video! I went straight to 100lb (45kg) just based on what felt challenging to two-handed swing at the store. Sets of 20 swings are about the most I can handle for now! I have a full power rack and dumb/barbell set, so I really just wanted to do these specialized moves. Something lighter might be good so I can swing to overhead pressing movements, but buying used they had nothing between 100lb and ~20. I think this beefy boy will keep me swinging for quite a while and I can do the rest with plates.
Great content ! New subscriber. Have been trying to introduction KB swings for month, but lowback pain is systematical the next days. Probably from lowback flexion at the lower part of the mouvement.
Am i the only one ? Some cues to bypass that ? Working on hip mobility ? Squat mobility ?
When doing a ballistic kettlebell movement like the swing, should we tense all of our muscles so we're solid or keep relaxed and only tense the muscles we needed?
Let's take the swing for example, we retract and depress the shoulders but should we tense our delts too? Do we tense the muscles that aren't engaged like in abs or other anterior muscles?
Awesome 👍
Ha! You're doing the swing wrong. You're lifting your arms to lift the bell.
Can u do it with a dumb bell or is that dumb
🤢🤮🤡
My glutes seem super weak, should try this
I learned to do kettlebell swings from my granddaddy when he was in his 70’s. He was solid
5 days of kettlebell swing, my jump rope was significantly better and easier. I can do 500 jump without a single trip. Previously I trip a lot
Epic content
8:10
5:05 squat kettlebell swing
very useful, thank you .
I don't like the way you explained the technique.
You didn't say anything about two extremely important things: hips, shoulders, and the head should be in one line; lats should be pulled. Not doing these is asking for an injury.
Why didn't you start from the ground? That's how 99% of people do.
Thats my dream home. Modern and surrounded by nature. Looks peaceful out there
Man, don’t hit anything. Doesn’t look good
How do you choose the correct weight for a kettlebell?
👍🇧🇷
I'm new to kettle bell and recently bought a 35 lbs. I've done 3 sessions so far and my main focus as a beginner is form and being well aware of my articulations alignment, especially keep a straight lower back and upper back to avoid injury as well as warming up first. I am reasonably athletic but since i have an elongated type of body i get lots of leverage and have to be careful the weight is always well supported by my center of gravity or the dynamic movement used. I love the swing but not too sure my form is correct, for now i just make sure i am not hurting myself. 35 lbs was a good choice for me although definitively the max to be safe. I might not try single hand swings any time soon.
if only this worked for people with back injuries
Been moving away from the machines at the gym and to calisthenics and kettle bells instead it's so much fun to train now! Not only that but my body is able to move in new ways and my knees don't hurt like they used to. Functional fitness is the SH!T thank you bro! Automatic sub
So do I need to grab my bell end before every swing?
Is that Brill Windmill?