Cardio
Kettlebell SwingsHayunan Kettlebell
A powerful hip hinge that builds the glutes and hamstrings and works as cardio at the same time.
How to do it
Setup. Feet a little wider than shoulders, kettlebell on the floor in front of you.
- Hike the bell back between your legs like a football snap.
- Snap your hips forward so the bell floats to chest height.
- Let it swing back down and hinge again.
Most common mistake
Lifting the bell with your arms or squatting it up. The power comes from the hips.
Coach's tip
Your arms are just ropes; the bell should feel weightless at the top.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 10-12 reps | 45s |
| Intermediate | 4 sets | 15-20 reps | 45s |
| Advanced | 5 sets | 20-25 reps | 45s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places kettlebell swings on the right days with the right volume for your level.
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