Get down into a bent-over, flat-back position and grab the kettlebell with both hands from the handle. Swing the kettlebell behind you, then get ready to jump up. Burpees may be my personal favorite exercise, but kettlebell swings follow close behind due to the crazy amount of muscles this single exercise works. Kettlebell swing workout #6. That’s a lot of muscles at once! You should be standing tall at the peak of the … Jump up (without leaving the ground) and swing the kettlebell up. The Kettlebell Swing is a very widely known exercise. For time. You’ve most likely heard of it – maybe even tried the exercise! BUT do you know how to do it properly? The 10,000 Swing Kettlebell Workout is just such a challenge. Pick how many swings you would like to complete as quickly as possible. In fact, kettlebell swings have notoriety as kind of a ‘magic’ exercise. 20 Kettlebell Swings, 20 Push Ups; 19 Kettlebell Swings, 19 Push Ups; 18 Kettlebell Swings, 18 Push Ups; 17 Kettlebell Swings… Take a start point (I usually use 20 reps of each, but 10 or 15 reps is still a good workout) and work your way down, dropping a rep per set. So, whether you crank out kettlebell swings regularly or you’ve only heard of the exercise – be sure to keep reading to find out if you’re doing the exercise properly and safely! I create them in the field, deep in the trenches with real athletes and people whose lives literally depend on their physical abilities. Battle-Tested Results. The Kettlebell Swing and Push Up Workout. In fact, kettlebell swings work everything from your core, your quads, your hamstrings, your glutes, and your back. The kettlebell swing is hands down the best kettlebell exercise and probably one of the best compound exercises out there, period. 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