FastFit BETA
Kettlebell Swing

Kettlebell

59 exercises

A kettlebell is a cast-iron ball with a handle on top, which puts the weight off-center from your grip. That makes it perfect for explosive, flowing moves like swings, cleans and snatches that build power, grip and conditioning all at once.

SmallSpace needed
Budget
✓Home friendly

Best for

GlutesHamstringsShouldersAbsForearmsFull Body

Benefits

  • Combines strength training and cardio in the same workout.
  • Swings build a powerful posterior chain — glutes, hamstrings and back.
  • One or two bells are enough for a complete full-body program.
Beginner advice

Common starting weights are 12–16 kg for men and 8–12 kg for women for swings and deadlifts, with a lighter bell for presses and get-ups. Choose a one-piece cast-iron or competition bell with a smooth, roomy handle; adjustable kettlebells save space but feel bulkier in the hand.

Safety

Learn the hip hinge first, keep your wrist straight and your back flat, and make sure you have plenty of clear space around you before swinging.

Kettlebell exercises

59 exercises

See all