Kettlebell Swing Calculator

Beginners should start with a 12kg (26 lbs) kettlebell for men and an 8kg (18 lbs) kettlebell for women. This weight allows you to learn proper swing technique without compromising form. It is better to start lighter and master the hip hinge movement pattern before progressing to heavier weights. If the recommended weight feels too heavy after trying a few swings, drop down to the next lighter weight available. Safety and proper form are more important than ego.

The number of swings depends on your goals and fitness level. For general fitness, aim for 100-200 swings per workout split into 5-10 sets. For endurance and fat loss, perform higher reps (15-20) with shorter rest periods (30-45 seconds). For strength and power, use heavier weights with lower reps (8-12) and longer rest (60-90 seconds). Beginners should start with 50-100 total swings and gradually increase volume as conditioning improves. Quality always trumps quantity.

Kettlebell swings are a full-body exercise that primarily targets the posterior chain: glutes, hamstrings, lower back (erector spinae), and core muscles. Secondary muscles include the shoulders, lats, quadriceps, and grip muscles. The explosive hip extension movement makes swings excellent for developing power, cardiovascular endurance, and posterior chain strength. This makes them highly effective for athletic performance, fat loss, and functional fitness. The swing is often called the "king of kettlebell exercises" due to its comprehensive benefits.

Most people can safely perform kettlebell swings 3-4 times per week with at least one rest day between sessions. This frequency allows for adequate recovery while building strength and endurance. Beginners should start with 2-3 sessions per week. Advanced practitioners might swing 4-5 times weekly or even daily with appropriate volume management. Listen to your body and ensure proper recovery, especially in the lower back and grip. You can alternate between heavy/low-rep days and light/high-rep days for variety and progressive overload.