FULL BODY · KETTLEBELL
How to do the kettlebell swing
The kettlebell swing trains your full body. Here is how to do it with good form.
Step by step
- Grab a kettlebell by its handle with your wrists neutral (palms facing one another).
- Stand tall and have the weight in front of your hips. Your feet should be shoulder-width apart or slightly wider.
- Bring your shoulders back, engage your abs, and take a breath.
- Hinge at the hip, bringing your buttocks back. The kettlebell should end up between your thighs.
- Extend your hips forcefully, thrusting the kettlebell in front of your body until it ends up at shoulder height, and exhale.
- Lower the kettlebell and immediately hinge at the hips again for the weight to end up between your thighs.
Muscles worked
| Primary | Full Body |
|---|---|
| Equipment | Kettlebell |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the kettlebell swing
- Athletic Performance5 × 15
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your full body
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