Joint angles · start → finish
- Torso
- 40.0° → 4.0°
- Hip
- 70.0° → 14.0°
- Knee
- 24.0° → 12.0°
- Shoulder
- 30.0° → 66.0°
- Elbow
- 14.0° → 10.0°
- Neck
- -4.0° → -4.0°
Lifting & carries
Kettlebell Swing
10 × 15 swings on the minute. Hinge hard, snap the hips, ribs down.
Equipment
- Kettlebell
Muscle groups worked
- Glutes
- Core
What it buys you
Explosive hip drive plus conditioning in one — it makes a lift feel light instead of slow.
Capacity trained
Strength. Posterior chain and trunk endurance under load. Holds position without fatigue or compensation.
Energy
Modelled kilocalories
| Reference body | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|
| Male reference · 82 kg | 129 kcal | 258 kcal | 387 kcal | 581 kcal |
| Female reference · 68 kg | 107 kcal | 214 kcal | 321 kcal | 482 kcal |
Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.
kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)
Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.
Cross-reference
Positions this workout helps · 45
It serves Lifted / Carried, Elevated / Bridged, Seated Astride and Prone Base. Every position in those families is listed below, hardest first.
- Lifted / CarriedShoulder-Supported Lift8.5
- Lifted / CarriedStanding Lift, Facing8.2
- Seated AstrideAstride Hold and Surge8.1
- Seated AstrideAstride Single Support8.0
- Lifted / CarriedKneeling Lift to Stand8.0
- Seated AstrideAstride Deep Squat7.9
- Lifted / CarriedCounterweight Lean Lift7.9
- Seated AstrideAstride Elevated Foot7.8
- Elevated / BridgedElevated Cantilever7.8
- Seated AstrideAstride Rocking Tempo7.7
- Elevated / BridgedBridge Single Leg7.7
- Seated AstrideAstride Reverse Forward Lean7.6
- Elevated / BridgedElevated Shoulder Support7.6
- Elevated / BridgedElevated Hip Thrust Pattern7.6
- Lifted / CarriedStanding Lift, Wall-Supported7.6
- Seated AstrideAstride Back Lean7.5
- Elevated / BridgedElevated Legs Overhead7.5
- Seated AstrideAstride Reverse Facing7.4
- Seated AstrideAstride Hands-Back Support7.4
- Elevated / BridgedElevated Counterbalance7.4
- Seated AstrideAstride Forward Lean7.3
- Seated AstrideAstride Wide Knee7.3
- Elevated / BridgedElevated Table Edge7.3
- Elevated / BridgedElevated Surface Step7.2
- Lifted / CarriedHip-Shelf Carry7.2
- Elevated / BridgedElevated Deep Wedge7.1
- Seated AstrideAstride Upright7.0
- Lifted / CarriedBench-Assisted Lift7.0
- Elevated / BridgedBridge Hold6.8
- Lifted / CarriedSeated Lift Transfer6.8
- Seated AstrideAstride Kneeling Base6.6
- Elevated / BridgedElevated Wedge Support6.5
- Prone BaseProne Scapular Load6.4
- Prone BaseProne Edge Hang6.3
- Elevated / BridgedElevated Hips Supported6.3
- Prone BaseProne Forearm Support6.2
- Prone BaseProne Extended Reach6.2
- Prone BaseProne Split6.2
- Prone BaseProne Hips Elevated6.1
- Prone BaseProne Deep Flexion6.1
- Prone BaseProne Legs Together6.0
- Prone BaseProne Single Knee Drawn5.9
- Prone BaseProne Pillow Wedge5.9
- Prone BaseProne Wide Base5.8
- Prone BaseProne Neutral5.6
Honest framing
Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.