Kettlebell Swing
Trains the full body. You need a kettlebell. 2 of our free programs use it, across 7 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Kettlebell Swing
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
3×10–20the shape they run most (4 sessions)
1:30typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Kettlebell Full Body | Full Body | 4×12–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout C — Phase 2 | 3×10–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Kettlebell Swing progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Technique
How to do the Kettlebell Swing
- Stand with your feet slightly wider than shoulder-width apart, with a kettlebell on the floor about a foot in front of you. Hinge at your hips, keep your back straight, and grasp the handle with both hands.
- Hike the kettlebell back between your legs, keeping your knees slightly bent and your spine neutral.
- Drive your hips forward explosively to swing the kettlebell up to about chest height, keeping your arms relaxed and straight.
- Let the kettlebell swing back down between your legs as you hinge at the hips. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Power the swing with your hips and glutes, not your arms or shoulders.
- Keep your back flat throughout; hinge at the hips rather than squatting or rounding your spine.
- Squeeze your glutes and stand tall at the top of each swing.
- Exhale sharply as you drive your hips forward and inhale as the kettlebell swings back down.
Substitutes
Swap Kettlebell Swing for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Kettlebell Swing for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.