GymPlan AIKettlebell Swing
Kettlebell Swing is an intermediate compound kettlebell exercise that mainly works your hamstrings, with help from your calves, glutes, lower back and shoulders.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialKettlebell Swing alternatives
Exercises that train the same main muscle, including options with other equipment.
Romanian DeadliftBarbell · Intermediate
Dumbbell CleanDumbbell · Intermediate
Natural Glute Ham RaiseBodyweight · Intermediate
Smith Machine Hang Power CleanMachine · Intermediate
Alternating Hang CleanKettlebell · Intermediate
Ball Leg CurlOther · BeginnerFAQ
What muscles does the kettlebell swing work?
It mainly works your hamstrings; your calves, glutes, lower back and shoulders assist.
How many sets and reps of kettlebell swing should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the kettlebell swing good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.