Having taught kettlebells to the fitness industry and 121 clients for 2 decades I can confidently say the swing is the foundation of kb training. You can get a lot done with one kb and some simple variations, plus it doesn’t need to take a lot of time and can be done at home.
Here’s 5 of my favourites :-
1. Two-Hand Kettlebell Swing
• The foundation movement
• Both hands on the bell, powerful hip drive
• Great for learning hinge mechanics and building general strength
Coaching cue: “Hips drive the bell, arms are just hooks.”
2. One-Hand Kettlebell Swing
• Single arm version of the classic swing
• Adds anti-rotation and grip strength
• Brilliant for improving coordination and core stability
Coaching cue: “Stay square—don’t let the body twist.”
3. Alternating Hand Swing
• Switch hands at the top of each swing
• Improves timing, coordination, and control
• Keeps sessions engaging and slightly more athletic
Coaching cue: “Clean hand switch—no chasing the bell.”
4. Dead Stop Swing
• Reset the bell on the floor between each rep
• Reinforces proper setup and hinge pattern
• Ideal for beginners or those refining technique
Coaching cue: “Set it, reset it, then snap the hips.”
5. High Pull Swing
• Swing transitions into a high pull towards chest height
• Adds upper back and shoulder involvement
• Great progression once standard swings are solid
Coaching cue: “Lead with the elbow, keep it close.”
“You don’t need a full gym – just a kettlebell and the right variations.
Master these and you’ll build strength, power, and resilience at home, especially over 40 and 50.”
4-Week Progressive Kettlebell Swing Program including Mobility Drills
1. Breathing + Reset
(1–2 mins)
90/90 Breathing (on floor or bench)
• 5 slow breaths
• Inhale through nose, long exhale through mouth
Why:
• Switches clients out of “tight and stressed” mode
• Gets ribs stacked over hips → better hinge mechanics
2. Hip Mobility
(3–4 mins)
Hip Flexor Stretch (Half Kneeling)
• 30 sec each side
• Squeeze glute on rear leg
Adductor Rockbacks
• 8–10 reps each side
• Keep spine neutral, sit back into hips
Glute Bridge
• 10–12 reps (2 sec squeeze at top)
Why:
• Opens tight hips (huge for desk-based clients)
• Switches glutes on before swings
3. Thoracic + Shoulder Mobility (3–4 mins)
Open Books (Thoracic Rotation)
• 6–8 reps each side
Wall Slides / Floor Slides
• 8–10 reps
• Keep ribs down, arms overhead
Arm Swings (Controlled)
• 10 forward / 10 backward
Why:
• Improves upper body positioning in swings
• Helps prevent shoulders taking over
4. Hinge Pattern Prep (2–3 mins)
Hip Hinge Drill (Hands on hips or dowel)
• 10 slow reps
• Push hips back, soft knees
KB Deadlift (Light)
• 8–10 reps
Dead Stop Swing (Very Light)
• 5 reps x 2 sets
Why:
• Grooves the exact pattern before loading it
• Bridges mobility → strength → power
How to Use It
• Run this before every session (keep it tight, don’t let it drift)
• For stiffer clients → spend longer on hips
• For more athletic clients → move through quicker, emphasise hinge prep
The Workouts
Frequency: 3 sessions per week (e.g. Mon / Wed / Fri)
Goal: Power, conditioning, coordination
Rest: 45–90 seconds between sets
Week 1 – Groove the Pattern (Technique First)
Focus on hinge, timing, and control.
Session A
• 2-Hand Swing – 10 reps x 5 sets
• Dead Stop Swing – 6 reps x 4 sets
Session B
• 2-Hand Swing – 12 reps x 5 sets
• 1-Hand Swing – 6/6 x 4 sets (switch hands each set)
Session C
• Dead Stop Swing – 8 reps x 5 sets
• 2-Hand Swing – 15 reps x 4 sets
Coaching Focus
• Hinge, don’t squat
• Snap hips, don’t lift with arms
• Reset fully on dead stop swings
Week 2 – Build Control & Grip
Introduce more single-arm work and rhythm.
Session A
• 2-Hand Swing – 15 reps x 5 sets
• 1-Hand Swing – 8/8 x 4 sets
Session B
• Dead Stop Swing – 10 reps x 5 sets
• Alternating Swing – 10 total x 4 sets
Session C
• 2-Hand Swing – 20 reps x 4 sets
• 1-Hand Swing – 10/10 x 3 sets
Coaching Focus
• Stay square through hips and shoulders
• Control the bell—no twisting
• Smooth hand transitions
Week 3 – Power & Flow
Now we bring in speed and coordination.
Session A
• 1-Hand Swing – 10/10 x 5 sets
• Alternating Swing – 12 total x 4 sets
Session B
• Dead Stop Swing – 12 reps x 5 sets
• High Pull Swing – 6/6 x 4 sets
Session C
• 2-Hand Swing – 20 reps x 5 sets
• Alternating Swing – 15 total x 4 sets
Coaching Focus
• Explosive hip drive
• Let the bell float
• High pull = elbow leads, not a curl
Week 4 – Power Endurance
Tie everything together under fatigue.
Session A
• 1-Hand Swing – 12/12 x 5 sets
• High Pull Swing – 8/8 x 4 sets
Session B
• Alternating Swing – 20 total x 5 sets
• Dead Stop Swing – 12 reps x 4 sets
Session C (Challenge Session)
• 2-Hand Swing – 25 reps x 4 sets
• Alternating Swing – 20 total x 3 sets
• High Pull Swing – 10/10 x 3 sets
Coaching Focus
• Maintain technique under fatigue
• Strong hip snap every rep
• Breathe out sharply on effort
Progression Rules (Simple & Effective)
• Only increase weight if technique stays sharp
• If form drops → reduce reps, not quality
• Keep 2–3 reps in reserve on most sets
Optional Finisher
Add at the end of sessions:
• Suitcase Carry – 20–30m each side x 2
Great for grip, core, and real-world strength – especially for your over-50s.
