Kettlebell Swing Workout: Train the Whole Body With One Simple Exercise


Angelica Avolio - Personal Trainer & Nutritionist

Most people have done or have seen someone perform kettlebell swings, as they are one of the most common exercises in fitness settings. In this article, we will discuss which muscles kettlebell swings target, how to perform them correctly, and different workout variations focused on the performance of this exercise.

How to do a kettlebell swing correctly

Kettlebell swings can be performed either double-handed or single-handed.

Below you can find the steps to perform the more conventional double-handed version, although, they can also be applied when performing the single-handed alternative.


  • Stand upright with your feet shoulder-width apart and holding a dumbbell from the handle using both hands

  • Extend the arms down to position the kettlebell in front of you 

  • Hinge back at the hips to swing the kettlebell back between your legs

  • Using your glutes and keeping your core engaged, push forward to swing the kettlebell up to head-height

  • Maintaining full control over the kettlebell, lower the arms to move the kettlebell down to the starting position. This is one repetition

Kettlebell Swing Workouts

Below you can find a few kettlebell swing workout ideas to train your whole body using this exercise. 

On the Minute

This workout style requires you to perform a set number of repetitions within one minute. Once you finish your repetitions, the remaining time left within that minute can be used to rest. 

For instance, if it takes you 25 seconds to finish all your reps, you can use the remaining 35 seconds to rest until the minute ends and the next round starts, and you would repeat this until all rounds are completed.

Every minute is one round, and you can include as many as you like. Once the minute is over, the next round starts. 

On The Minute kettlebell swing workout example:

Number of minutes/ rounds: 10-15

Number of reps per minute: 15-25


Tabata is a very common workout style, which involves 8 workout blocks of 8 exercises, each performed for 20 seconds, followed by 10 seconds of rest. Doing Tabata workouts including only kettlebell swings can be overwhelming, therefore it is suggested to add other exercises to spice it up and make it more exciting.

Example of one Tabata workout block focused on kettlebell swings:

20 second swings

10 seconds rest

20 seconds burpees

10 seconds rest

20 second swings

10 seconds rest

20 seconds push-ups

10 seconds rest

20 second swings

10 seconds rest

20 seconds alternate bent over rows

10 seconds rest

20 second swings

10 seconds rest

20 seconds goblet squats

10 seconds rest

Kettlebell Swing Ladder

Kettlebell Swing Ladders are usually performed with the single-handed variation, although you can also do them with the conventional double-handed version, or use a combination of both. The Ladder consists in performing a decreasing number of repetitions in each set, starting from a relatively high rep range. 

Example of Kettlebell Swing Ladder


25 Left-Handed Kettlebell Swings

25 Right-Handed Kettlebell Swings

25 Double-Handed Kettlebell Swings


20 Left-Handed Kettlebell Swings

20 Right-Handed Kettlebell Swings

20 Double-Handed Kettlebell Swings


15 Left-Handed Kettlebell Swings

15 Right-Handed Kettlebell Swings

15 Double-Handed Kettlebell Swings


10 Left-Handed Kettlebell Swings

10 Right-Handed Kettlebell Swings

10 Double-Handed Kettlebell Swings


5 Left-Handed Kettlebell Swings

5 Right-Handed Kettlebell Swings

5 Double-Handed Kettlebell Swings


AMRAP stands for “As Many Rounds As Possible”, which is aimed at counting the number of rounds one completes within a specified time. A round is usually composed of a few exercises performed in a row as a circuit. Each exercise has a set number of repetitions that has to be done to complete one full round and move on to the next one. 

AMRAP example

Within 10-20 minutes, complete the following circuit as many times as possible:

15 left-handed kettlebell swings

15 right-handed kettlebell swings, 

20 double-handed kettlebell swings 

Reasons To Do 100 Kettlebell Swings A Day

1. Kettlebell swings are a great way to strengthen your core and improve overall muscular balance in your body. Doing 100 kettlebell swings a day can help you build and keep muscle growth, maintain strength, stabilize your spine and hips, improve your posture, and boost your metabolic rate for greater calorie burning.

2. Kettlebell swings also work your cardiovascular system, helping you build endurance and support your overall health. The explosive nature of the movement is great for developing explosive power too, which can improve athletic performance and help you tackle everyday tasks with ease.

3. Doing kettlebell swings increases bone density, while reducing stress on your joints due to the low-impact nature of the exercise. By increasing your bone density, you can protect yourself against osteoporosis and other age-related conditions that weaken the bones.

4. Kettlebell swings also improve your grip strength and coordination, as well as help you move abdominal muscles and develop better balance and agility. This helps to reduce the risk of injury when doing everyday activities such as playing sports and lifting objects.

5. Lastly, kettlebell swings are a great way to burn fat and increase lean muscle mass in your body. This helps to boost your metabolism, allowing you to lose weight more effectively and keep it off for good. With 100 kettlebell swings a day, you can look forward to seeing some serious results and fat loss in no time.

By doing 100 kettlebell swings a day, you can enjoy all the benefits of an effective full-body workout without having to spend hours in the gym. So why not give it a try and see what kind of progress you can make? You’ll be glad you did!

How Should You Do 100 Kettlebell Swings A Day?

When doing 100 kettlebell swings a day, it is important to maintain proper form in order to avoid injury risk and get the most out of the exercise. Here are a few tips on how to do 100 kettlebell swings a day safely and effectively:

1. Start with a light weight kettlebell to get accustomed to the movement.

2. Make sure to keep your back straight and core tight at all times, and focus on engaging the muscles of neutral spine, your glutes, hamstrings, and shoulders.

3. Keep your arms close to your body during the exercise for best results.

4. Aim for five sets of 20 repetitions each, with 30-60 seconds of rest in between each set.

5. If you start to feel any pain or discomfort, stop the exercise and consult a fitness professional for help.

How Many Calories Does 100 Kettlebell Swings Per Day Burn?

Doing 100 kettlebell swings a day can be an excellent way to burn calories and lose weight. A single set of 20 repetitions uses up to 4 calories per minute, which adds up to 80 calories for the entire set. Doing five sets of 20 repetitions each adds up to 400 calories burned in total. For those looking to lose weight and tone their core muscles up, this can be an effective way to do it. Doing 100 kettlebell swings a day can be a very effective way to strengthen your core, improve endurance, increase bone density, burn fat and calories, and improve overall cardiovascular health.

What Weight Kettlebell Should You Use?

The weight of the kettlebell you should use will depend on your fitness level, exercise goals, and experience with kettlebells. If you are a beginner, start with a much lighter kettlebell weight such as 8-10 kg (18-22 lbs). As you become more experienced and comfortable with the movements and form, you can move up to heavier weights of 12-20 kg (26-44 lbs). When in doubt, pick a weight that allows for at least 10-15 reps with proper form. Remember to stay safe – if it’s too heavy or causes pain or discomfort, go back to a lighter weight until your strength increases.

Muscles Used In The Kettlebell Swing

The kettlebell swing is a full-body exercise that engages many of the body’s major muscle groups. This includes muscles in the chest, back, arms, and legs. The primary muscles used in the basic kettlebell swing move are the glutes, hamstrings, quads, abs, shoulders, trapezius (upper back), triceps, rectus abdominis (abs), and latissimus dorsi (lower back). By working all of these major muscles, you can build strength and muscular endurance in the entire body. This makes the kettlebell swing an excellent exercise for those looking to get fit and stay in shape.

Great Kettlebell Swing Variations and Alternatives For Home Gyms

One great kettlebell alternative for home gyms is a medicine ball. Medicine balls are large, weighted balls that can be used in a variety of strength training and conditioning exercises such as squats, sit-ups, overhead presses and more. Medicine balls generally range from 1-15 pounds and come in several shapes, sizes and colors. They’re a great way to add resistance and variety to your home workouts.

Another alternative to kettlebells are sandbags or “weight bags”. Sandbag training is becoming increasingly popular as it allows you to use different sized bags for various exercises, from squats and presses to curls and tosses. They also have the added advantage of being easily adjustable and transportable, making them a great choice for home gyms.

Finally, resistance bands are an excellent workout option for those who want to work on their strength without the need for weights or machines. Resistance bands come in various levels of resistance and can be used to perform all types of exercises from pulls to presses, squats, lunges, and more. They’re a great alternative to free weights or machines and can be used in both home and gym settings.

How To Stretch Before Performing The Kettlebell Swing

Stretching before any physical activity is essential for achieving optimal performance and helping to prevent injury. Before performing the kettlebell swing, it is important to warm up both the body and mind by doing dynamic stretches that target all the major muscles used in the exercise. To get your body ready, start with some light cardio such as jogging or walking. Then move into dynamic stretches such as bodyweight squats, arm circles, leg swings and torso rotations. Remember to focus on your breathing during these stretches and attempt to hold each one for 10-30 seconds. Once you’ve completed your warm up, you can begin your kettlebell swing workout.

Not Breathing Along With The Swing

It is important to synchronize your breathing with the kettlebell swing in order to maximize the benefits of this exercise. By taking controlled breaths during the movement, you can increase your power output and stability. When performing the kettlebell swing technique, take a deep breath in as you prepare for the movement and exhale explosively at the top of the swing. On the way back down, take another deep breath and repeat. This will help you to maintain your form and stay focused on the exercise.

As you become more comfortable and experienced with the kettlebell swing, try to aim for a 1:1 ratio between your breaths and reps – that is, one full inhale-exhale cycle per rep. This will help you to keep your tempo and increase your power output. Also, don’t forget to start with a weight that is comfortable for you – it is better to begin with a lighter weight and gradually work up as your form and strength improve.

Alternating Single-Arm Kettlebell Swing

The alternating single-arm kettlebell swing is an advanced exercise that requires great coordination, balance and strength. This is a full-body power movement that works the muscles of the glutes, hamstrings, quads, abs, shoulders, trapezius (upper back), triceps and latissimus dorsi (lower back). To perform this exercise, start with a lighter weight and stand in an athletic position with your feet shoulder-width apart.

Grab the kettlebell in one hand and use a swinging motion to bring it back between your legs as you simultaneously hinge at the hips and bend the knees. As you swing the kettlebell from hips forward, press through your heels to drive up onto your toes while extending your arm. Reverse the motion to swing the kettlebell back and switch hands before you reach the full extension of your arm. Keep alternating arms throughout the exercise and make sure to breathe out at the top of each rep. If this is too challenging, try using both arms together instead of alternating.

Other Kettlebell Training to use Alongside Kettlebell Swings

Swings and Goblets

Kettlebell swings and goblets are two bodyweight exercises that can be used to improve overall strength, stability, and balance. Both exercises involve swinging a kettlebell or holding a goblet in front of the chest while performing various movements. Kettlebell swings are a great way to build power while goblets focus more on stability and strength. Both exercises can be done with heavy weights or lighter ones, depending on the individual’s goals. By combining both movements into one workout, you can maximize your results and get a full-body workout in a short amount of time. Try incorporating these swings and goblets into your routine today to see how they can help you reach your fitness goals.

Hip-Opening Mountain Climber

The Hip-Opening Mountain climber is a great exercise for adding resistance and variety to your home workouts. It is an effective way to strengthen the core, the legs, the arms and the glutes while also providing a great hip-opening stretch. The movement begins in a traditional plank position and progresses to each leg being pulled up into the chest one at a time. You can start off with 10 reps of this exercise and gradually increase the number as you get stronger and more comfortable. This is an excellent way to add an additional challenge to your home workouts, especially if you don’t have access to weights or kettlebells.

Hip Hinge With Broomstick

The Hip Hinge with Broomstick exercise is an effective move for strengthening the posterior chain, which includes the hamstrings, glutes, and back muscles. This exercise can be performed anywhere, including at home or in a gym, using nothing more than a broomstick. To begin the exercise, stand upright with your feet shoulder-width apart. Then, hinge at the hip while keeping a straight back and hold on to the broomstick with both hands in front of you. Slowly lower yourself into an L-shape position and then return to standing. This exercise should be performed slowly and controlled while maintaining good posture throughout the entire movement. In order to properly perform a kettlebell swing, you need to nail the hip hinge.

The Most Common Kettlebell Swing Mistakes

One of the most common mistakes when performing the swing is not using the hips and glutes to drive the movement. Instead, people tend to use too much arm power to lift the weight, resulting in an inefficient swing. Furthermore, it’s important to keep your back straight and core engaged throughout the entire exercise. When executing the swing, focus on engaging your glutes and pushing off your heels as you move the kettlebell up and down.

Another common mistake is not keeping the weight close to your body throughout the entire movement. This can reduce power output and cause unnecessary strain on the lower back. When performing the swing, be sure to keep the kettlebell close to your body and use your arms as hooks rather than levers. Finally, make sure you’re getting a complete range of motion at the bottom and top of the swing. Reaching full extension at the top will ensure that you get the most out of each rep and maximize your results.

By following these kettlebell training tips and avoiding common mistakes, you can be sure to get the most out of your classic kettlebell swing and other kettlebell workouts. With its ability to build power and improve strength, the kettlebell swing is an effective exercise for both beginners and experienced gym-goers alike. So make sure to include it in your routine today! And don’t forget about other pieces of equipment like resistance bands, medicine balls, and stability balls to help you vary up your kettlebell workouts.


The kettlebell swing is a great full-body exercise that helps to increase strength, muscular endurance, and overall fitness. It can be done with either a light or a heavy kettlebell weight, depending on the individual’s goals and experience level. When performed correctly, it can help to burn calories and fat, improve balance and stability, enhance bone density, and strengthen core muscles throughout the body. Try adding 100 swings into your daily exercise routine to see how it can help you reach your fitness goals.


Eckert, R.M. and Snarr, R.L., 2016. Kettlebell training: a brief review. J Sport Hum Perform4(3), pp.1-10.

Lake, J.P. and Lauder, M.A., 2012. Kettlebell swing training improves maximal and explosive strength. The Journal of Strength & Conditioning Research26(8), pp.2228-2233.

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