A Guide to Kettlebell Swings

American Kettlebell Swing Demo

Band Pull-throughs

Kettlebells are typically sold in kilograms, so I’ll provide the suggested weights in both pounds and kilograms. When I am programming in kettlebell swings, I will program both Russian and American variations, but tend to favor the American (the overhead) variation because 1) it forces us into an full, end range, overhead position and 2) we get a lot of heavy jumping movement pattern work done with cleans and snatches, so when we round off our program the more speed-driven American style balances out the heavier barbell work. Again, we do both, but do more American swings than russian swings.

So, with that said, if you’re looking to buy a kettlebell, we want the most versatile best bang for your buck choice. In the gym, we’ll program light, medium, and heavy kettlebells. Here’s what we mean relative to the “RX,” but, keep in mind, most people n the gym scale their weights down a bit. Remember “RX” is the general recommendation for advanced athletes and its written as male/female.

Heavy: 70lbs/53lbs about the same as 32kg/24kg

Medium: 53lbs/35lbs about the same as 24kg/16kg

Light: 35lbs/26lbs about the same as 16kg/12kg

If you were going to be sure you had maximum coverage, one of each is nice. But, we can also assume that you’ll grow into and out of kettlebell weights, so I like to recommend simply starting with your relative equivalent to a heavy kettlebell. You can use it for Russian Swings and progress to American swings over time. Also, as you train, your heavy may turn into your medium and then your light. So, for most beginners, starting with around 35lbs/26lbs or 16kg/12kg is a great place to start as this will likely be challenging in the beginning and even when you become advanced, that kettlebell weight will still have a place in your training.

Laying Spine Rotation

Tests if you spine has enough rotation to provide you the full range overhead position for the American Kettlebell Swing.

Double Dumbbell Overhead Hold

Tests if you have full range of motion of your overhead position for the American Kettlebell Swing.

Stiff-legged Hip Hinge

Tests if you have full range of motion for the bottom position of the kettlebell swing.

Dumbbell One-arm High-pull and Hold

Tests if your shoulders and upper back have proper internal rotation and strength for the bottom position of the kettlebell swing.

Couch Stretch

Tests if you have full range of motion for the hip extension piece of the kettlebell swing.