Kettlebell training
Swings, goblet squats and carries: big results from one bell.
3 min read
One kettlebell can build strength and power: six weeks of twice-weekly swings improved both in a trial. The swing is the centre of it all.
| Move | Trains | Start with |
|---|---|---|
| Swing | Hips, back, power, heart | 3 x 10 |
| Goblet squat | Legs, trunk | 3 x 8 |
| Press | Shoulders | 3 x 5 each arm |
| Row | Back, grip | 3 x 8 each arm |
| Farmers carry | Grip, trunk | 3 x 30 m |
The swing
- Hinge. Hips back, flat back, bell between the forearms.
- Snap. Drive the hips forward hard, glutes tight.
- Float. Arms only guide; the bell rises to chest height.
- Return. Let it fall, then hinge again.
6weeks
of swings improved maximal and explosive strength[1]
Moderate evidence
Reviews find kettlebell training improves strength and fitness, but most studies are small.[2]
Key points
- The swing is a hip hinge: snap the hips, let the arms guide.
- One bell trains strength, power and conditioning.
- Reviews find benefits, but most studies are small.
Up next
- Running: From power to endurance: running.
Sources
- [1] Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res 2012;26(8):2228-2233.
- [2] Meigh NJ et al. Kettlebell training in clinical practice: a scoping review. BMC Sports Sci Med Rehabil 2019;11:19.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.