Kettlebell swings are a great exercise to target key muscle groups in the posterior chain (glutes and hamstrings), but a common question athletes, coaches and students often wonder is how many sets and reps they should do. The answer to that question is that it depends, it depends on your training goal and your training experience.
This article will help you to understand the principles behind sets and reps and provide guidance on selecting the right Kettlebell variation, sets and reps to meet your training outcome.
Sets and Reps for Kettlebell Swings
Kettlebell swings are a versatile exercise that can be tailored to various training goals. While they are best suited to developing power and force absorption, they can also be used to develop strength, hypertrophy and muscular endurance. The optimal sets, reps, and rest periods for kettlebell swings vary depending on these specific training outcomes.
|Exercise Variation Best Suited
|Kettlebell or Barbell RDLs
|Banded Kettlebell Swing
|Standard Kettlebell Swing*
|Standard Kettlebell Swing*
*The standard or variations of the kettlebell swing can develop hypertrophy and muscular endurance in the posterior chain to some extent. However, it isn’t an effective exercise to achieve these outcomes. Below, we’ll delve into this further and suggest alternative approaches.
For building strength, focus on performing 3-5 sets of 6-8 reps with a heavier kettlebell. The emphasis should be on using a weight that is challenging, but allows you to maintain proper form. Rest for 2-3 minutes between sets to ensure full recovery.
The kettlebell or barbell romanian deadlift (RDL) is a great alternative, facilitating strength development by enabling controlled eccentric lifting with heavier weights. This approach elicits the necessary adaptations for strength gains if following a similar sets/reps range as mentioned above.
To develop power, aim for 4-6 sets of 5-6 reps with 3-4 minutes between sets. This should be done with a moderate weight and a focus on explosive movement.
The kettlebell swing with a band ranks among our go to exercises for athletes aiming to enhance powerful hip extension, especially when impact or jumping isn’t feasible due to injury. The incorporation of the band introduces additional tension, requiring a faster and more powerful movement. .
You can promote some muscle growth or hypertrophy in your posterior chain though kettlebell swings by perform 3-4 sets of 8-12 reps, using a challenging weight that allows you to complete all reps with good form. However, if your goal is to develop muscle growth or hypertrophy in your hamstrings and glutes, kettlebell swings aren’t the most effective option. Instead, exercises like Romanian Deadlifts (RDLs) are likely to be more effective.
To improve muscular endurance, aim for 2-3 sets of 20-30+ reps with a lighter kettlebell. The focus should be on maintaining a consistent pace and form throughout the set.
Each of these recommendations is based on general guidelines and should be adjusted according to individual fitness levels and responses to training. It’s important to start with a weight and rep range that is manageable and progressively increase the intensity/volume as strength and skill improve.
What are some other key factors for readers to consider?
Should You Do Kettlebell Swings for Reps or Time?
When it comes to kettlebell swings, both reps and time-based approaches are effective, depending on your fitness goals. For strength building, focusing on a specific number of reps (typically 6-8) with a heavier kettlebell is beneficial. For improving endurance or cardiovascular fitness, performing swings for a set duration, like 1-2 minutes with a moderate weight, can be more effective. Ultimately, your choice should align with your specific training objectives and experiance.
How Many Kettlebell Swings Should a Beginner Do?
Beginners should start with a lower number of kettlebell swings to ensure proper form and avoid injury. A good starting point is 2-3 sets of 10-12 swings. As you become more comfortable with the technique and build endurance, you can gradually alter the number of swings and the kettlebell weight to align with your specific training outcome.
How Many Sets of Kettlebell Swings Should You Do?
The number of sets for kettlebell swings can vary based on your fitness level and goals. Generally, 3-5 sets are effective for most training goals.
How Heavy Should I Go for Kettlebell Swings?
The ideal kettlebell weight for swings depends on your training history and training goal. For example, you may use a heavier kettlebell (e.g., 24kg) for general strength and power, but a lighter kettlebell (e.g, 12kg) for muscular endurance. Regardless of your goal, the weight should be manageable to maintain correct form.
How Long Should You Do Kettlebell Swing For?
The duration of kettlebell swings in a workout can vary. For strength training, focus on the number of reps rather than time. For endurance or cardio workouts, swinging for 1-2 minutes per set can be effective. Adjust the duration based on your fitness level and goals, ensuring you maintain proper form throughout.
How Do I Know If My Kettlebell Is Too Heavy?
If your kettlebell is too heavy, you may struggle to maintain proper form, control the swing, or complete the desired number of repetitions. Signs include rounding the back, inability to complete a full range of motion, or loss of control during the exercise. It’s important to choose a weight that challenges you but still allows for proper execution of the movement.
Do Heavy Kettlebell Swings Build Muscle?
Yes, heavy kettlebell swings can contribute to muscle building, particularly in the posterior chain muscles like the glutes and hamstrings. However, they are not the most effective exercise for building muscle. Romanian deadlifts (RDLs) are a great alternative, facilitating muscle building by enabling controlled eccentric lifting with heavier weights.
How Many Kettlebell Swings a Day to Lose Belly Fat?
While kettlebell swings can aid in fat loss, the specific number to lose belly fat varies for each individual. Combining regular kettlebell swings (e.g., 2-3 sets of 15-20 swings a couple times per week) with a balanced diet and overall fitness routine is more effective for fat loss.
Kettlebell swings are excellent for targeting key muscle groups in the posterior chain, such as the glutes and hamstrings. They are most effective for developing power and enhancing force absorption, and this can be achieved through either the standard kettlebell swing or by incorporating kettlebell swings with a band, performing 4-6 sets of 5-6 reps at a moderate-heavy weight.
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Will is a sport scientist and golf professional who specialises in motor control and motor learning. Will lecturers part-time in motor control and biomechanics, runs Golf Insider UK and consults elite athletes who are interested in optimising their training and performance.