A Typical Session
22 Min
Warm-up
5m
Main Set
12m
Finisher
5m
10 kcal
/ min (est.)
3 × 20
sets × reps
Why this exercise
Difficulty: Intermediate
Develops explosive hip power, endurance, and full-body conditioning.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
20
Rest
60s
How to Perform
- 1.Stand with feet shoulder-width apart holding a kettlebell with both hands.
- 2.Hinge at hips and swing kettlebell back between your legs.
- 3.Thrust hips forward to swing kettlebell to shoulder height.
- 4.Control descent and repeat fluidly.
Pro Tips
- •Drive power from hips — not arms.
- •Maintain a neutral spine throughout.
- •Exhale forcefully at the top of each swing.
Equipment
Kettlebell
Safety
Avoid rounding your lower back; use proper hip hinge form.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.