Kettlebell Swings For Fat Loss + Strength (Proper Form, Sets, & Reps)

Our free resources:

To get straight into it, kettlebell swings are a deadly effective tool. You can use Kettlebell swings for fat loss, to build muscle, to increase speed, and to increase your metabolism.

Because the kettlebell swing is so effective and versatile, it's important to understand the proper form of the kettlebell swing for beginners.

Follow this simple kettlebell swing form guide to burn fat, lose weight, and build strength and power in your hamstrings and glutes. Here are the general kettlebell swing form points:

• Start with feet shoulder-width apart and your knees slightly bent.
• Take the kettlebell weight in both hands.
• Keeping your feet flat on the floor swing the kettlebell upwards to shoulder height.
• Allow the kettlebell to drop back down; it will swing between your legs.
• Repeat, keeping the momentum going.

Try to do complete the kettlebell swing motion for 90 seconds without stopping to have the most beneficial effect of kettlebell swings for weight loss and boosting your metabolism.

For Fat Loss: Shoot for a total of 3-4 sets of 90 seconds. You can combine the swing with other exercises for an even more effective workout.

For a more focused approach to build strength and power, pick a weight that you can only swing less than 10 times, and be maximally explosive with your repetitions.

I hope this guide helps you master the kettlebell swings for beginners and showed you how you can use kettlebell swings for fat loss.

Wishing you every success on your journey.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information on kettlebell swings for fat loss is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[kentgrady]

I'm a 52 year old survivor of two heart attacks. A year and a half ago, I got my act together and committed to a healthy lifestyle... daily exercise - mostly cardio, cleaned up my diet, and shed some terrible habits. News is good... Heart function is superb, lost 40lbs, all blood work is great.

I have recently taken up the 200-swing-30-day challenge. I do 100 with each arm, rotating every 20 reps.

I was skeptical at first, but no longer. Not only is it far more difficult than I anticipated, but I can already tell (ten days in) a clear difference in energy, strength, and appearance.

I'm looking forward to incorporating a more complete, well rounded KB workout.

[rubenchandrasekar]

Loving great content and the videos! I never used KB swings as a warm up for my deadlift and squat day. Will do now. It’s a perfect dynamic warmup! Thank you.

[wevertonribeiro]

Kettlebell is perfect. There's tons of exercise you can use it

[jj]

These are great exercises. I've been doing them for a few days and am already seeing improvements.

[janiceweiner]

Thanks for giving a solid program to start with these, very informative!

[Ddrews-nfgq]

I like detailed instructions 👍🏾. These are great for finishers or on a day when I don't lift ill pick up the kettlebell and swing. It works great for fat loss. Good content.

[malcolmmetty]

excellent learning opportunity for a combination of fat loss and strength gain, amazing kettlebell workouts, I'm glad you've covered and demonstrated this subject.

[codymorris]

this was a great video because i was looking for something different to do in the gym and this is something i am gonna try

[judyworkman]

I need to get a kettlebell and learn the exercises. I don't do exercises often enough. Good video.

[kuneeyakanna]

wow this is really amazing video for fat loss using kettlebell swings. i will definitely give a try. thanks for sharing healthy tips.

[timothyjoseph]

Thanks for the technique tips. I'm going to try this

[SteVen-xifc]

I just got my first kettlebell, never used one before so these workouts and showing the proper form are really gonna help me. Thanks Dr. Balduzzi.

[teenageroyel]

Nice video. i enjoyed this video all situations. this will make more fun. thank you for sharing.

[jeffreybabino]

Hi Dr a can you use a dumbell instead of a kettle bell thanks great video

[christopherspohn]

I use one those bricks they're mid size grey bricks. Do the swing think they weigh 25 lbs maybe.

[marktabal]

What's a good weight to start with?

[krudeachilles]

How much KGs of kettlebell weight is recommended for 100 kg man?

[aztecgladiator]

Am I doing it right if my forearms are getting sore?

[vuton]

the only thing getting near my butt is toilet paper...

[sbrowne]

If you look in the mirror, you’ll get how it should be.