For the kettlebell Swing I realize you may not have access to a kettlebell. If that is the case, you can do this same exercise with dumbbells (even a filled household plastic bottle with a handle – like a gallon milk bottle). However I highly recommend you use kettlebells. Invest in some for your personal home gym.
Stand with the kettlebell in both hands at waist level. The kettlebell swing starts with a slightly wider than hip width stance and weight in the heels. Flex the hips into a quarter-squat position and allow the kettlebell to float behind you, through your legs. Push the heels into the ground and quickly extend the hips, swinging the kettlebell up and out (Picture 2). The saying to remember is “hips drive and arms guide.” This is not as much of a shoulder exercise as it looks. The power comes from your hips, glutes, and hamstrings. If performing with dumbbells, go for a single-arm swing and do 8 reps on each side with the appropriate weight.
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12 Days Of Fitness – Exercise #8 – KETTLEBELL SWING
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