Last Updated on 11 October 2024 by Greg Brookes
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..
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