How to do the Kettlebell Swing
Stand with feet slightly wider than shoulder width and the kettlebell in front of you.
Hinge at the hips with a flat back, grab the handle and hike the kettlebell back between your legs.
Drive your hips forward explosively so the kettlebell swings up to chest height.
Let it swing back between your legs by hinging at the hips, and repeat.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 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
Hamstrings, Lower back, Shoulders
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Kettlebell Swing doesn’t suit your gym or your joints.
Train smarter
- Kettlebell workout plan: 3 days of strength trainingA kettlebell workout plan for strength: the swing, goblet squat, press and clean taught step by step, which bells to buy, and a 3-day program with progressions.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
