As you know the Kettlebell Swing is one of the most effective kettlebell exercises and so a kettlebell swing workout is a great way to capitalise on this exercise.
You will get more full body results in less time from the kettlebell swing than any other exercise!
If you are new to Kettlebell Training then you should focus all your time and effort on the Swing.
If you are familiar with the 80/20 principle, that 80% of your results come from 20% of your efforts, then the Swing is your 20%.
In fact the Swing is so important that when I teach my Kettlebell Classes to beginners we spend the first 4 weeks focusing purely on the Swing!
The kettlebell swing hits all the major muscles of body, increasing your metabolism and generating afterburn for up to 24hrs after your workouts.
Want to feel like you have just sprinted the 100 Metres without moving your feet? Then Use the Swing!
OK, hopefully by now you get the point, kettlebell swings are important!
Here is a quick video of the two handed kettlebell swing:
Want more? 4 steps to master the kettlebell swing for beginners
7 Kettlebell Swing Workouts
To help you get the most from your kettlebell swings and to stop your workouts from becoming boring here are some kettlebell swing WOD for you:
1. The Perfect Pair
- Double Handed Swing – 20 reps
- Push Ups – 10, 9, 8, 7 etc.
- Repeat – 10 times
A perfect kettlebell swing workout that hits almost every muscle in the body using only 2 exercises.
Perform 20 Double Handed Swings and then 10 Push Ups.
Next repeat the 20 Swings and 9 Push Ups.
Continue alternating between the Kettlebell Swings and Push Ups reducing the Push Ups by 1 rep each time.
At the end of the workout you will have completed 200 Swings and 55 Push Ups.
Completing the workout in under 10 minutes is excellent!
Related: Ultimate Guide to the Kettlebell Swing
2. Tabata Swings
- Double Handed Swings – 20 secs
- Rest – 10 secs
- Repeat – 8 Rounds
A super simple kettlebell swing only workout and great for beginners.
You can also have some fun by changing the weight each round, start heavy and go light or light to heavy.
Related: 12 kettlebell workout formats to achieve better results
3. On the Minute
- Double Handed Swings – 20 reps
- Repeat at the start of every minute
- Repeat for 5 – 10 minutes
A great kb swing wod using the kettlebell swing only.
Perform 20 double handed swings at the beginning of every minute.
The time left over after your 20 kettlebell swings until the start of the next minute is for rest.
Start with 5 minutes (that would be a total of 100 swings) and work up to 10 minutes (total of 200 swings).
Related: 7 kettlebell swing mistakes that will cause back pain
4. Swing and Burp
- Double Handed Swings – 20 reps
- Burpees – 10 reps
- Repeat for 5 rounds, no rest if possible
A more advanced kettlebell workout because of the addition of the burpees.
Beginners can always substitute the burpees for bodyweight squats.
Alternating between Swings and Burpees will really elevate your heart rate.
Great for fat loss!
Related: 13 bodyweight exercises you should use with your kettlebell workouts
5. Swing Ladder
- Left Handed Swing – 20 reps each
- Right Handed Swing – 20 reps each
- Left Handed Swing – 15 reps each
- Right Handed Swing – 15 reps each
- Left Handed Swing – 10 reps each
- Right Handed Swing – 10 reps each
- Left Handed Swing – 5 reps each
- Right Handed Swing – 5 reps each
Climb down this repetition ladder by alternating between left and right sides and reducing the repetitions by 5 each time.
Rest when you need too but try and make it through with little or no rest if possible.
Related: Are you ready for the one arm kettlebell swing
6. Swings and Goblets
- Double Handed Swings – 20 reps each
- Goblet Squats – 5 reps each
- Double Handed Swings – 15 reps each
- Goblet Squats – 10 reps each
- Double Handed Swings – 10 reps each
- Goblet Squats – 15 reps each
- Double Handed Swings – 5 reps each
- Goblet Squats – 20 reps each
For this kb swing workout the swings reduce down by 5 reps each round and goblet squats increase.
This workout will seriously burn some calories as well as strengthening the complete lower body.
Related: 7 Kettlebell Squat Variations You Need to Know
7. Get Up and Swing
- Turkish Get Up – 1, 2, 3, 4 etc. reps each side
- Double Handed Swing – 20 reps
- Repeat adding 1 extra Get Up each round
A kb swing workout using the 2 most important kettlebell exercises.
Repeat the circuit adding an extra Turkish Get Up each round.
How high can you get?
Can you make it to 7 Get Ups or more?
Related: Ultimate Guide to the Turkish Get Up
Conclusion
I urge you to practice these kettlebell swing workouts.
Get great at the Kettlebell Swing and you’ll get more benefits from these short workouts than many other workouts out there.
How about choosing a different workout each day for the next week and seeing which one you enjoy most!
I hope you found this useful.
Take care and happy swinging!
Greg
FAQ
The kettlebell swing works predominantly the muscles of the posterior chain which includes, the hips, glutes, hamstrings, back, lats, abs, shoulders, and forearms.
Perform 10 double handed swings at the beginning of every minute. The time left over after your 10 kettlebell swings until the start of the next minute is for rest. Start with 5 minutes (that would be a total of 50 swings) and work up to 10 minutes (total of 100 swings).
If you keep the volume down then yes many people can swing a kettlebell everyday. However, you need to listen to your body and take a day off when you feel you have not fully recovered.
To see more posts about hip hinge workouts, go here.
Have you tried any of these kettlebell swing workouts? Let me know which is your favourite below..
Hello Greg. The Pefect Pair is an excellent workout, but it’s a bit too taxing for me (I’m 63). Thus, I had to adapt it to my age and physical shape (ehm…). My daily routine consists of 20 kb swings (load kg 12) supersetted with 10 push-ups, to be repeated 5 times and with 60″-second rest periods between each superset. What do you think about it?
Very good!
Very useful. Thank you!
How important is it to decrease time between sets? I’m a beginner and need about a minute before I can start the next set. If I take only 10 seconds break, I cannot perform the next set.
That is the key to cardio fitness Bill, the quicker you can recover the better. So work on reducing the recovery time each workout even if just by a few seconds.
I have a question regarding the first workout pairing the kettlebell swing with the pushups. Is there rest between or should this be done straight through? Thanks in advance.
Straight through Karen with as little rest as possible, just don’t sacrifice good technique for a quick time.
What’s your recommendation on frequency of these workouts? Can they be done daily or every 2 days? I’m a beginner. Thanks in advance
Everyone recovers differently Yvonne but 3-5 days per week should be a good start.
I started using kettlebells last week. I have had rib fractures 5 years ago. I love how my muscles reacted to the exercise after being sedentary for years. But I feel sharp back pain the morning after my workout. Maybe I did not perform the routine correctly?
You should not feel any pain during exercise Apple, I’d certainly have it checked out if the problem persists.
I have had hip replacement a year ago with no residual problem. I was able to do leg presses with no problem four months after the surgery. Based on that information and the fact that I have been training with weights for decades do you believe Kettle bell training is safe? Thank you
Very hard to say without assessing you, I would want to ensure that you move well and have good stability in your hips first. Perhaps you could try these 5 beginners exercises first and see how you get on with them. As with all exercise you would need to progress logically and listen to your body.
I’m trying kettlebells for the first time and have watched many videos on the swing. Your video describing the basic kettlebell swing was better than any I’ve seen so far. Your emphasis on the hip hinge doing the work vs. the shoulders and how the wrist should rest on the inner thigh were points that were not covered by other instructors. I feel that I have a much better chance of getting the most out of the swing (and not hurting myself) after watching you. Thanks for the great material!!!
I have just started training with kettlebells a couple of months ago and just found your app and website. I am truly enjoying your workouts. Your workouts are challenging and very interesting. I truly believe that I can derive a great deal of benefit from them. Thank you for all of your advice and information.
Great descriptions and video of these. I’ve incorporated them into my workouts and see great results when practiced and properly executed. Thank you!
Thanks Kevin, always great to hear from you.
Hi Greg,
Thanks for sharing these exercises. I haven’t attempted this yet, but is it feasible to perform 2 or more of these routines in one sitting? At the moment I feel I can do two or more, but I know myself and eventually I may try to incorporate more. Your thoughts?
Thanks Blen. Yes you could combine 2 of these workouts depending on your goals. You could also increase the kettlebell weight to increase the intensity.
Love the workouts ,just a quick question have you a exercise that works triceps and biceps the same time cheers
Hi Dale, the biceps are worked during pulling movements like rows and pull ups. The triceps via pushing movements so presses and push ups. So a superset of pull ups and overhead presses or push ups and rows would get the job done!
Absolutely love your workouts, thanks so much. Fitness up, weight down
Sounds good Rowan, keep rockin’
Greg:
Thanks for the workout and your dedication, will definitely try them.
Just love the swing.
Socajam
Thanks Socajam, yes gotta love the Swing!
As usual — love the workouts. I’ve been modifying to adjust for a broken bone in my left hand. I’ve just started on my own “physio” with wall pushups and swings — so these are just what I needed! Thanks Greg!
Fantastic. I love KB workouts!!
Thank u.
These are great! Thank you so much!
Pleased you like them Debra