Kettlebell Swings
The kettlebell swing is a ballistic hip‑hinge movement that builds explosive power, grip strength, and cardiovascular endurance. It is one of the most time‑efficient exercises for total‑body conditioning.
Calorie Burn Highlights
343
kcal estimated
9.8
Very Vigorous
Intermediate
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 9.8 means this activity burns 9.8× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Kettlebell Swings
- 1
Stand with feet slightly wider than shoulder‑width, kettlebell on the floor about a foot in front of you.
- 2
Hinge at the hips, grip the kettlebell handle with both hands, and hike it back between your legs.
- 3
Drive your hips forward explosively to swing the kettlebell to chest height, arms straight.
- 4
Let the kettlebell swing back between your legs under control and repeat without rounding your back.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Slice of Cheesecake (~340 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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