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.
SEE ALL 12 EXERCISES: Click-Click-Click
list 1 2 3 4 5 6 7 8 9 10 11 12
12 Days Of Fitness – Exercise #8 – KETTLEBELL SWING
Further Reading
12 Days Of Fitness – Exercise #7 – SHOULDER PRESS
The shoulder press can be done with any implement. I have pictures of a thick band and a set of kettlebells. The way I teach this now is different from…
ActivPrayer: A Faith-Based Workout For All
In perhaps one of the most unlikely places in the country, a group is coming together for Christian-inspired workouts that are changing both their bodies and their lives. The workout…
12 Days Of Fitness – Exercise #9 – JUMPING JACK
The good news about doing jumping jacks in this holiday training regimen is that this is a rest set before your last 3 big sets. Hopefully, you have been doing…
A Pastor, A Team, Encouragement And Elephant Steak
By Mike Daly It was August 23, 2008 at about 12:30 a.m., and we stood under a beautiful, star-filled sky. The 8,600’ elevation made for temperatures much cooler than one…