Kettlebell Swing
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
GlutesPrimary · 100%
HamstringsSecondary · 60%
Lower BackSecondary · 40%
ShouldersTertiary · 30%
Equipment
Kettlebells
How to log the weight
Per kettlebell
Log the weight of one kettlebell.
Recovery window
~72h for the primary movers
Glutes~72h
Hamstrings~72h
Lower Back~72h
Shoulders~54h
Programming notes
Kettlebell Swing is driven by the glutes, with hamstrings, lower back and shoulders assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.