alternating sideways kettlebell swing
Builds power and conditioning
CardioIntermediateCardioExplosive
At a glance
| Muscles worked | Primary: full body. Secondary: core |
|---|---|
| Muscle group | Cardio |
| Difficulty | Intermediate |
| Type | Cardio · Explosive |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Setup for alternating sideways kettlebell swing.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- Kettlebell
Coaching tips
Benefits
Builds power and conditioning
Common mistakes
Using momentum or losing form
Make it harder
Increase load or slow tempo
Make it easier
Reduce load or range of motion
Breathing
Exhale on effort, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore cardio exercises
Pilates
Beginner · 4 sets × 30-45 minutesSkiing
Intermediate · 4 sets × 20-40 minutessingle leg plyo box jump basketball
Intermediate · 3 sets × 8-12 repsTreadmill Jogging
Beginner · 3 sets × 15-30 minutesJogging
Beginner · 3 sets × 15-25 minutesSwimming
Beginner · 4 sets × 10-20 minutesGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.