Kettlebell Swing vs Hollow
Which one fits your Core workout plan?
Contents
Planfit users log Kettlebell Swing more often — 1,175 sessions vs 426. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Kettlebell Swing and Hollow and pick the one that fits your Core workout.
Kettlebell Swing vs Hollow: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Kettlebell Swing more often — 1,175 sessions compared to 426 for Hollow.
What most people do isn't always what fits you. Kettlebell Swing and Hollow differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Kettlebell Swing and Hollow Differ
| What differs | Kettlebell Swing | Hollow |
|---|---|---|
| Muscles worked | abs, front delts, and glutes | abs and quads |
| Equipment | a kettlebell | bodyweight only |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,175 sessions | 426 sessions |
How to Do Kettlebell Swing
Kettlebell Swing Muscles Worked: Core
Form
- 1. Hold the kettlebell with both hands and spread your feet wider than shoulder-width with your toes pointing outward.
- 2. Raise the kettlebell to shoulder height, then naturally push your hips back and bend your knees to bring the kettlebell between your legs.
- 3. Momentarily contract your hips while straightening your knees to raise the kettlebell back to shoulder height.
- 4. Keep your arms in a straight line and repeat the movement.
Coach's Tips
- The role of the hips and core is very important in exercise. Just by moving the hips back and forth while engaging the core, the movement can become more natural.
For a full Kettlebell Swing guide with alternatives and benefits, see the Kettlebell Swing exercise guide.
How to Do Hollow
Hollow Muscles Worked: Core
Form
- 1. Lift your upper body while keeping your feet off the ground.
- 2. Hold while engaging your core.
Coach's Tips
- In the holding position, only your hips should be touching the ground.
For a full Hollow guide with alternatives and benefits, see the Hollow exercise guide.
Frequently Asked Questions
Which is better for Core, Kettlebell Swing or Hollow?
Planfit users log Kettlebell Swing more often — 1,175 sessions against 426 for Hollow. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Kettlebell Swing and Hollow work the same muscles?
Not quite. Kettlebell Swing loads abs, front delts, and glutes, and Hollow loads abs and quads.
What equipment do Kettlebell Swing and Hollow need?
Kettlebell Swing needs a kettlebell, and Hollow needs bodyweight only.
Which is easier to start with?
Kettlebell Swing is the easier place to start. Move to Hollow once your form holds up.
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