7 Kettlebell Exercises for Swingers

Have you been swinging for a while? And want to up your kettlebell game?

Below I’ve listed 7 more advanced kettlebell exercises for those at our Level 2 Swinger level and these build on the 7 beginners exercises that you should learn before any others and in this order.

Once you have mastered those 7 exercise, then you can build on them with the following movement patterns. There is a step by step training plan that will help you to get stronger and fitter, without injury or feeling overwhelmed.

Plus I’ve included our 10 min swinger workouts you can access to use these exercises in a workout.

In fact, I’ve got a whole bunch of these you can download here.

OK, let’s get started…

1. Kettlebell Single Arm Swing

Watch a video of the kettlebell single arm swing below:

2. Turkish Get Up

Along with the Kettlebell Swing the Kettlebell Turkish Get Up delivers huge results. The Turkish Get Up, Turkish Stand Up or Kettlebell Stand Up is very different from the Swing in that it focuses on your small stabilising muscles and develops a solid movement foundation.

During human development we earn our right to progress onto more demanding movements. Babies learn to roll before they can crawl, and crawl before they can walk.

In today’s society of quick fixes we are all too impatient and don’t want to earn our movement skills anymore. Beginners often advance too quickly and end up injuring themselves.

The Kettlebell Turkish Getup will not let you progress too quickly. It will stop you in your tracks. If you have a weak core, poor mobility or weak stabilising muscles then you won’t be able to complete the movement.

Watch a video of the kettlebell Turkish Get Up below:

3. Reverse Lunge

The kettlebell reverse lunge is the best variation to begin with, you can hold the kettlebell with both hands if necessary or in the racked position with one hand.

Just as with the squat the lunge also needs to be performed as deep as possible so the back knee kisses or just misses the floor.

Keep the chest up and eyes looking forwards throughout the entire exercise.

Focus on keeping the elbow tucked in nice and tight and try to relax the shoulder.

Keeping the core tight and actived will help stabilise the hips during the movement and prevent you from wobbling around as you lunge.

Practice 8 – 12 controlled repetitions on each side.

Watch a video of the kettlebell reverse lunge below:

4. Bent Over Row

The KB bent over row is a fundamental exercise that will add muscle and strength to the back.

Lean forwards about 45 degrees so the kettlebell hangs around shin height.

Keep your weight back on your heels and bend your knees so you can sit back into the position.

Your lower back position is important, it should be kept flat from shoulder to hips.

Using the single arm row the kettlebell up towards your hip as if being pulled by your elbow.

Be sure not to pull from your upper back and neck, your shoulders should be pulled towards your hips.

Pause for 2 seconds at the top of the exercise and squeeze your shoulder blades together then slowly lower the kettlebell back down.

Don’t allow the kettlebell to pull your shoulder towards the floor and rotate your upper body, keep your shoulders square with each other.

Practice: work up to 12 repetitions on each side.

Watch the Single Arm Kettlebell Row exercise below:

5. Overhead or Military Press

The kettlebell press or military press can transform your upper body making it look, feel and perform at its peak.

The kettlebell overhead press takes the kettlebell from the racked position at the chest to overhead and into a straight arm position.

When performed correctly the kettlebell press lights up almost all the muscles in your body.

Creating overhead strength is important not only to strengthen the upper body but also so that daily overhead tasks become a lot easier.

Your heart and lungs will also have to work hard when overhead pressing correctly because the heart has to push blood all the way up to the top hand during every repetition.

Good overhead pressing also demands perfect alignment throughout the body from head to toe in order to produce a strong and stable base of support.

Watch a video of the overhead press below:

6. Push Up

The regular push up is a very underestimated exercise for building the chest, shoulders and core muscles.

Ultimately the push up is a moving plank exercise so the core needs to be braced throughout and a straight line created from the shoulders to the heels.

If you struggle to keep your body in a straight line without your hips dropping towards the floor then you should practice the plank / shoulder taps exercises instead.

When performing the push up the elbows should fold back along your body rather than out to the sides.

Correct elbow position will help protect your shoulders and prevent injury.

Watch a tutorial video of the push up below:

7. Double Clean Push Press

The kb overhead press takes the kettlebell from the racked position at the chest to overhead and into a straight arm position.

When performed correctly the kettlebell press lights up almost all the muscles in your body.

Creating overhead strength is important not only to strengthen the upper body but also so that daily overhead tasks become a lot easier.

Your heart and lungs will also have to work hard when overhead pressing correctly because the heart has to push blood all the way up to the top hand during every repetition.

Good overhead pressing also demands perfect alignment throughout the body from head to toe in order to produce a strong and stable base of support.

So just to recap the kettlebell press benefits are:

1. Activates most of the muscles in the body when performed correctly
2. Improves overhead strength for daily tasks
3. Develops better alignment throughout the body
4. Increases cardio due to the heart having to work harder to pump blood to the top hand
5. Conditions the shoulders and upper body
6. Adds variety and spice to existing workouts and combinations

When you complete this movement with two kettlebells you up the level of intensity as well as demand more in terms of stability and core strength.

Learn more: The Overhead Press 

Try this Kettlebell Workout for Swingers

Now we have listed the 7 best kettlebell exercises for swingers lets put them together into a 10 minute workout.

Here is a swinger workout listed below each lasting only 10 minutes (including your warm up and cool down).

At first just follow along with each workout for the 4 minutes.

Once you have mastered the workout rest for 30 – 60 seconds and repeat it for a total of 3 times.

Once you can perform workout 1 for a total of 3 circuits then move on to workout 2 and so.

Do not progress onto the next workout until you can perform 3 circuits.

Woman should start with an 8kg (15lbs) or 8kg and 6kg size kettlebell but as a Swinger we want you to get to a 12kg as soon as possible.

Perform a workout 3 – 5 times per week.

Swinger Kettlebell Workout