Figuring out how much weight to use for kettlebell swings is one of the most common questions for beginners and experienced lifters alike. The right weight makes the exercise effective and safe, while the wrong one can lead to poor form or even injury.
How Much Weight To Use For Kettlebell Swings
There is no single perfect weight for everyone. The ideal kettlebell swing weight depends on your strength, experience, and goals. A weight that’s too light won’t challenge your posterior chain, and a weight that’s too heavy will force you to use your arms instead of your hips.
Key Factors That Determine Your Starting Weight
Before you pick up a bell, consider these points. They will point you in the right direction.
- Your Training Experience: Are you new to strength training, or have you been lifting for years? Your general fitness level matters most.
- Your Gender and Size: While not absolute, men and larger individuals often start with slightly heavier weights. But this is a guideline, not a rule.
- Your Specific Goal: Are you training for power, endurance, or muscle growth? The weight changes for each.
General Weight Recommendations to Start
These are safe starting points for the classic two-handed kettlebell swing. Remember, form is king, so err on the side of too light when beginning.
- For Beginner Women: Start with an 8 kg (18 lb) or 12 kg (26 lb) kettlebell. The 8 kg is excellent for mastering the hinge pattern without strain.
- For Beginner Men: Start with a 12 kg (26 lb) or 16 kg (35 lb) kettlebell. Many men find the 16 kg challanging but managable for learning.
- For Experienced Lifters New to Kettlebells: Even if you’re strong, the swing uses muscles differently. Start at the beginner men’s or women’s weight to learn the technique before moving up.
The Simple Test to Check If Your Weight is Correct
Perform this quick check during your next workout. It’s the best way to know if you need to go heavier or lighter.
- Set a timer for 30 seconds.
- Perform strong, crisp swings with your chosen weight.
- Stop at 30 seconds and ask yourself: Could I maintain that perfect form for another 30-60 seconds?
If the answer is “no,” the weight is probably good for power training. If the answer is “easily,” you might need a heavier bell for power development. For endurance, a lighter bell you can swing for minutes is fine.
Signs Your Kettlebell is Too Light
Using a weight that’s too light is a common mistake. It wastes your time and reduces results. Watch for these signals.
- You feel the work mostly in your shoulders or arms.
- The bell feels “floaty” at the top of the swing, and you don’t feel a strong glute contraction.
- You can do 50+ swings without any real fatigue in your hips or hamstrings.
Signs Your Kettlebell is Too Heavy
This is a critical safety issue. A too-heavy kettlebell compromises your spine and joints. Stop immediately if you notice these.
- Your back rounds (like a cat) during the swing, especially at the bottom.
- You have to “yank” the bell up with your arms and shoulders instead of propelling it with your hip snap.
- You feel pain or strain in your lower back (not to be confused with muscle fatigue in the glutes/hamstrings).
- Your knees cave inward or you lose balance during the movement.
How to Progress and Increase Weight Safely
Once you’ve mastered form with your starting weight, you’ll want to progress. Don’t jump up too quickly. Follow this sensible approach.
- Master the Form First: You should be able to do 10 perfect swings in a row without thinking about each step. This might take weeks.
- Try the Next Size Up: Kettlebells typically jump in 4 kg increments (e.g., 12kg to 16kg). Test the heavier bell for a few sets of 5-8 reps.
- Use a Mixed Approach: For your next workout, do your first few sets with the heavier bell, then finish your workout with your older, lighter bell. Gradually increase the number of sets with the heavier one.
- Listen to Your Body: If your form slips, go back to the lighter weight for another week. There’s no rush.
Weight for Power vs. Endurance Training
Your goal drastically changes the weight you should use. Here’s the breakdown.
For Power and Strength: Use a heavier kettlebell that allows you to perform strong, explosive swings for sets of 5 to 15 reps. You should need rest between sets. The weight should feel challanging by the last rep of each set.
For Muscular Endurance and Conditioning: Use a light to moderate kettlebell that allows you to swing for sets of 20, 30, or even 50+ reps. The focus is on maintaining heart rate and form over time, not maximal power per swing.
Special Considerations for One-Handed Swings
When you move to single-arm swings, you’ll need to reduce the weight. This is normal and expected.
- Start with a weight that is roughly 50-70% of your two-handed swing weight. If you swing a 24 kg with two hands, try a 12 kg or 16 kg for one-handed swings.
- One-handed swings require more from your core and grip. A weight that’s too heavy will twist your torso excessively.
Common Mistakes When Choosing a Kettlebell Weight
Avoid these pitfalls to stay on track and see better results faster.
- Ego Lifting: Choosing a weight because it looks impressive is a recipe for poor form and injury. Leave your ego at the gym door.
- Not Considering Handle Size: Heavier kettlebells have thicker handles. If your grip is weak, a heavier bell might be impossible to hold correctly, regardless of your hip strength.
- Sticking With the Same Weight Forever: Once you can do 20+ perfect swings with power, it’s likely time to test a heavier bell for some of your sets.
FAQ: Your Kettlebell Swing Weight Questions Answered
What is the standard kettlebell swing weight for men?
Most men begin effectively with a 16 kg (35 lb) kettlebell for two-handed swings. However, a 12 kg (26 lb) is a perfectly smart starting point to prioritize learning the movement pattern.
What is the standard kettlebell swing weight for women?
Many women start successfully with a 12 kg (26 lb) bell. An 8 kg (18 lb) is also an excellent choice for learning the hip hinge mechanics without any strain, especially for those new to fitness.
How heavy should my kettlebell be for swings?
It should be heavy enough that you feel a strong glute and hamstring contraction, but light enough that you can maintain a flat back and powerful hip snap for all your reps. The 30-second test mentioned earlier is a great tool for this.
Can I start with a 20 lb kettlebell?
Yes, a 20 lb (roughly 9 kg) kettlebell is a fine starting weight for anyone focusing purely on technique or with limited strength. It’s better to start too light than too heavy. You can always move up quickly once the movement feels natural.
When should I increase my kettlebell swing weight?
Increase the weight when your current bell feels too light to generate power—when the swing feels more like an arm lift than a hip explosion. Typically, this is after you can perform 3-5 sets of 15-20 reps with perfect, powerful form.
Is a 35 lb kettlebell good for swings?
A 35 lb (16 kg) kettlebell is a very common and effective starting weight for men and a good progression weight for many women. It’s often considered a workhorse weight for building power with swings.
Final Tips for Selecting Your Weight
Choosing the right weight is an ongoing process, not a one-time decision. Your needs may change from workout to workout.
- If possible, try out different weights at a gym or store before you buy.
- It’s better to own two kettlebells (e.g., 12 kg and 16 kg) than one in-between weight. This gives you flexibility for warm-ups, different exercises, and progression.
- Always, always prioritize a flat back and powerful hip hinge over the number on the bell. A perfect swing with a lighter bell builds the foundation for a powerful swing with a heavier bell later.
Finding the answer to how much weight to use for kettlebell swings takes a little practice and self-awareness. Start conservative, focus on the quality of each rep, and the right weight for your goals will become clear. The swing is a foundational movement, and building it correctly is worth the patience.