Last Updated on 10 August 2026 by Greg Brookes
A kettlebell Swing workout can be as simple as repeating one exercise on the minute or as demanding as combining Swings with Push Ups, Goblet Squats or Turkish Get-Ups.
The 7 workouts below give you different ways to use the Swing without simply doing endless repetitions. Some are short conditioning sessions, some are ladders, and others combine the Swing with a second movement.
Choose the workout that matches your current technique and fitness. The Swing should stay crisp throughout. Once the movement turns into a squat, your shoulders start lifting the kettlebell or your timing deteriorates, the set has gone on long enough.
Before You Start
These workouts assume you can already perform a controlled two-handed kettlebell Swing.
If you are still learning the movement, work on the technique first rather than trying to improve your fitness with poor repetitions. The Swing is a hip-driven exercise and should not become a squat or shoulder raise as you fatigue.
| Workout | Format | Best For | Level |
|---|---|---|---|
| 1. Perfect Pair | Swings + Push Ups | Full-body conditioning | Intermediate/Advanced |
| 2. Tabata Swings | 20/10 intervals | Short conditioning | Beginner/Intermediate |
| 3. On the Minute | EMOM | Simple Swing-only training | Beginner/Intermediate |
| 4. Swing and Burpee | Circuit | Hard conditioning | Advanced |
| 5. Swing Ladder | Descending ladder | One-handed Swing practice | Intermediate |
| 6. Swings and Goblets | Opposing ladder | Lower-body strength endurance | Intermediate |
| 7. Get Up and Swing | Strength + conditioning | Skill and whole-body training | Intermediate/Advanced |
7 Kettlebell Swing Workouts
The Perfect Pair
Intermediate / Advanced
20 Two-Handed Swings
10 Push Ups
20 Swings
9 Push Ups
Continue until you reach 1 Push Up
This pairs a powerful hip-hinge exercise with an upper-body pushing exercise. The Swings stay fixed at 20 while the Push Ups descend from 10 to 1.
Complete the whole session and you will perform 200 Swings and 55 Push Ups.
Tabata Swings
Beginner / Intermediate
20 seconds Two-Handed Swings
10 seconds rest
Repeat for 8 rounds
This is the simplest session on the page: one movement, one timer and 4 minutes of total work and rest.
Simple does not mean easy. Twenty seconds of fast, technically good Swings can become demanding very quickly.
On the Minute Swing Workout
Beginner / Intermediate
20 Two-Handed Swings at the start of every minute
Rest for the remainder of the minute
Repeat for 5-10 minutes
This EMOM format is one of the easiest ways to organise a Swing-only workout. The faster you finish the 20 repetitions, the more recovery you have before the next minute begins.
Five minutes gives you 100 Swings. Ten minutes gives you 200.
Check these common Swing mistakes if your back becomes uncomfortable
Swing and Burpee
Advanced
20 Two-Handed Swings
10 Burpees
Repeat for 5 rounds
This is a much harder conditioning session because both exercises can drive the heart rate up quickly.
Do not chase speed at the expense of Swing technique. Take short rests when required rather than turning the kettlebell work into poor repetitions.
See bodyweight exercises to combine with kettlebell training
One-Handed Swing Ladder
Intermediate
20 Left-Hand Swings
20 Right-Hand Swings
15 left + 15 right
10 left + 10 right
5 left + 5 right
The repetitions decrease as fatigue builds, which makes this a useful format once you have progressed beyond the two-handed Swing.
The complete ladder contains 100 one-handed Swings.
Swings and Goblet Squats
Intermediate
20 Swings + 5 Goblet Squats
15 Swings + 10 Goblet Squats
10 Swings + 15 Goblet Squats
5 Swings + 20 Goblet Squats
The Swings decrease while the Squats increase, giving you 50 repetitions of each exercise by the end.
This combines a hip-dominant ballistic movement with a slower knee-dominant strength exercise.
Get Up and Swing
Intermediate / Advanced
1 Turkish Get-Up each side
20 Two-Handed Swings
2 Get-Ups each side
20 Swings
Continue adding 1 Get-Up each round
This combines 2 very different kettlebell skills: the controlled, deliberate Turkish Get-Up and the faster ballistic Swing.
The original challenge is to keep adding Get-Ups each round, but quality matters more than seeing how high you can count.
How to Progress These Swing Workouts
Do not change everything at once. Progress one variable while keeping your Swing quality consistent.
How Many Kettlebell Swings Should You Do?
There is no single number that fits every workout. The amount depends on your technique, kettlebell weight, rest periods and what else you are doing in the session.
For example, the EMOM workout above can begin with 50 total Swings and gradually build towards 100 or more. The Perfect Pair contains 200 Swings, which is a very different training demand.
If you are new to Swing workouts, I would rather see fewer high-quality repetitions than a large total performed badly.
Not Sure About Your Swing Technique?
Use the workout page for programming and the main Swing guide for form. If the kettlebell is banging around, your back is rounding or your arms are doing the lifting, fix the movement before adding more volume.
More Swing Training
Frequently Asked Questions
What is a good kettlebell swing workout for beginners?
Start with a simple two-handed Swing EMOM. Perform 10 controlled Swings at the beginning of each minute for 5 minutes and rest for the remainder of each minute.
How many kettlebell swings should I do in a workout?
It depends on the load, rest periods and your experience. Beginners can start around 50 quality Swings, while experienced trainees may use 100 or more when technique remains consistent.
Can I do a workout using only kettlebell swings?
Yes. The Tabata and EMOM sessions above use only the Swing. For a more balanced programme, combine Swing training with squatting, pushing, pulling, carrying and other movement patterns across the week.
Are kettlebell swings good for HIIT?
They can work well in interval training because they use a large amount of muscle and can raise the heart rate quickly. Technique should still determine when a work interval ends.
Can I do kettlebell swings every day?
Some people can tolerate frequent low-volume Swing practice, but recovery depends on the load, total repetitions, training experience and the rest of your programme. Daily high-volume Swing workouts are not necessary.
What muscles do kettlebell swing workouts train?
The Swing primarily trains the glutes, hamstrings and back, with the core, lats, grip and shoulders helping to control the kettlebell. The exact workout may add other muscles through exercises such as Push Ups, Squats or Get-Ups.
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