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Kettlebell swing
Kettlebell swing is a 9.8 MET exercise. At 75 kg that is about 12.9 kcal a minute, or 257 kcal in 20 minutes. Form cues, common mistakes and how to progress.
ConditioningKit: KettlebellWorks: Glutes, hamstrings, back, core
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 9.4 | 94 | 189 | 283 | 424 |
| 65 kg | 11.1 | 111 | 223 | 334 | 502 |
| 75 kg | 12.9 | 129 | 257 | 386 | 579 |
| 85 kg | 14.6 | 146 | 292 | 437 | 656 |
| 95 kg | 16.3 | 163 | 326 | 489 | 733 |
How to do it well
- This is a hinge, not a squat
- Snap the hips, the arms are ropes
- Bell floats to chest height, no higher
Common mistakes
- Squatting the swing
- Lifting with the arms
- Leaning back at the top
Make it harder or easier
Progression. Heavier bell, or single-arm swings.
Regression. Hip hinge drill with a dowel.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of kettlebell swing costs about 129 kcal at 75 kg. In energy terms that is close to 2 507 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does kettlebell swing burn?
At 75 kg, about 12.9 kcal a minute — roughly 257 kcal in 20 minutes and 579 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of kettlebell swing?
9.8, from the 2011 Compendium of Physical Activities (Compendium 02052, vigorous effort). That means it costs about 9.8 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 2 507 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02052, vigorous effort · checked 2026-09-02
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MET 11.8 · 15.5 kcal/min at 75 kg
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MET 8.0 · 10.5 kcal/min at 75 kg
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