Exercise library / Back
Kettlebell swing
Back · Kettlebell
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Glutes, Hamstrings.
Secondary: Lower back, Traps, Abs.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Kettlebell swing
- Swedish Kettlebell swing
- Danish Kettlebell swing
- German Kettlebell Swing
- Spanish Swing con kettlebell
- Italian Kettlebell swing
- Portuguese Kettlebell swing
- Russian Махи гирей
- French Kettlebell swing
Related back exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.