KettleSwipe

Kettlebell swing workout (15 minutes)

The swing is the king of kettlebell exercises: it works glutes, hamstrings, back and core while raising your heart rate like cardio. This short EMOM routine is perfect when you're short on time.

Duration
15 min
Level
Beginner – Intermediate
Suggested weight
Women 8–12 kg (18–26 lb) · Men 12–20 kg (26–44 lb)
Format
12-min EMOM (start each set at the top of the minute) + 3-min warm-up

Warm-up

3 min: kettlebell deadlift x10, hip hinge x10 and 10 easy swings.

The workout

  1. two-hand swing with a kettlebell: proper form
    1

    Odd minutes: two-hand swing · 15 reps

    Drive the bell with your hips; arms loose like ropes.

  2. single-arm swing with a kettlebell: proper form
    2

    Even minutes: single-arm swing · 8 reps per side (switch each even minute)

    Keep shoulders square and core tight.

  3. 3

    Rest · Remainder of the minute

    If you get less than 15 s of rest, lower the reps.

Finisher

20 glute bridges with the bell on your hips.

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FAQ

What muscles do kettlebell swings work?

Mainly glutes, hamstrings and lower back, plus core, shoulders and grip. Swings also raise your heart rate significantly.

How many kettlebell swings should I do a day?

To start, 50–100 swings with good form, 3–4 days per week, is a reasonable volume.

Are kettlebell swings bad for your back?

Not when done correctly. The swing is a hip hinge, not a squat or an arm lift. If you feel lower-back pain, drop the weight and check your form.

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Guides & common questions

Check with a health professional before starting an exercise program.