How to do the Kettlebell Single-arm Swing
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Calves, Glutes, Lower back, Shoulders
The hamstrings bend the knee and extend the hip, so train both: hinges like Romanian deadlifts and leg curls.
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