A Typical Session
24 Min
Warm-up
5m
Main Set
15m
Stretch
4m
10 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Improves posterior strength and stability with a focus on controlled motion.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
75s
How to Perform
- 1.Stand over kettlebell with feet hip-width apart.
- 2.Hinge at hips and grip handle with both hands.
- 3.Stand tall by extending hips and knees.
Pro Tips
- •Keep back flat and shoulders retracted.
- •Engage glutes on the way up.
Equipment
Kettlebell
Safety
Avoid rounding lower back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.