About This Exercise
The kettlebell swing is a foundational ballistic exercise that builds explosive hip power and cardiovascular endurance. Focus on hip hinge mechanics and explosive hip extension.
Instructional Video
Workout Timer
Kettlebell Swing
EMOM (Every Minute On the Minute) - Complete your sets with rest in between
12.0kg
Work Capacity: 360.0
3 sets of 10 reps
Estimated duration: ~3 minutes
16.0kg
Work Capacity: 480.0
3 sets of 10 reps
Estimated duration: ~3 minutes
18.0kg
Work Capacity: 540.0
3 sets of 10 reps
Estimated duration: ~3 minutes
14.0kg
Work Capacity: 560.0
4 sets of 10 reps
Estimated duration: ~4 minutes
20.0kg
Work Capacity: 600.0
3 sets of 10 reps
Estimated duration: ~3 minutes
22.0kg
Work Capacity: 660.0
3 sets of 10 reps
Estimated duration: ~3 minutes
24.0kg
Work Capacity: 720.0
3 sets of 10 reps
Estimated duration: ~3 minutes
26.0kg
Work Capacity: 780.0
3 sets of 10 reps
Estimated duration: ~3 minutes
28.0kg
Work Capacity: 840.0
3 sets of 10 reps
Estimated duration: ~3 minutes
30.0kg
Work Capacity: 900.0
3 sets of 10 reps
Estimated duration: ~3 minutes
32.0kg
Work Capacity: 960.0
3 sets of 10 reps
Estimated duration: ~3 minutes