At a glance
- Main muscle
- Glutes
- Also works
- Hamstrings and core
- Equipment
- Kettlebell
- Rep range in Mitta
- 10 to 20 reps
- Skill level
- Intermediate
- How tiring
- Medium
- Weight step in Mitta
- 4 kg
How to do it
- Hinge from the hips, don't squat.
- Extend explosively.
- Arms relaxed.
Pick a weight you can lift for 10 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating C
Great for conditioning and power, but too little tension for hypertrophy.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Romanian Deadlift · Barbell · rating A
- Barbell Hip Thrust · Barbell · rating A
- 45° Back Extension · Bodyweight · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the kettlebell swing.
Let Mitta set the weight.
Mitta plans the kettlebell swing with a weight and rep target for every set, worked out from your last sessions.
Questions about the
kettlebell swing
What muscles does the kettlebell swing work?
The kettlebell swing mainly trains your glutes. Your hamstrings and core help.
How many reps of the kettlebell swing should I do?
Mitta plans the kettlebell swing at 10 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the kettlebell swing?
Good alternatives that train the same muscle are the Romanian deadlift, barbell hip thrust and 45° back extension.
Is the kettlebell swing good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the kettlebell swing have rating C?
Great for conditioning and power, but too little tension for hypertrophy.