Kettlebell swings
Two-handed swings to a set height; quick to scale and easy to fit into a mini sim.
- SimDay default
- 30 reps
- Loaded
- Yes (kettlebell) — set per division
- Plates change between heats
- No
- Space per lane
- About 2 m × 2 m per athlete.
The standard to brief
Pick one standard and brief it: Russian swings (bell to at least eye level with straight arms) or American swings (bell overhead with arms locked out and the bell over the heels). Hips and knees fully extend at the top of every rep.
Common no-reps
- Bell below the target height for your standard.
- Hips not extended at the top.
- Bell set down between reps — it is allowed, but the rep only counts from a swing that started below the hips.
Judging notes
- Judge from the side for height and extension.
- Space athletes so a slipped bell cannot reach the next lane.
Setting it up in a gym
- Lay out matching kettlebells per division and label them.
Equipment
- Kettlebells per division
- Chalk
Scaling for beginners
Lighter bell or Russian instead of American swings.
Formats that use it
- 30-minute class sim: 30 reps