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
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…
The 12 Days Of Fitness
On the first day of fitness, my trainer gave to me an exercise called a burpee! Got it? Go!
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…
12 Days Of Fitness – Exercise #11 – ROMANIAN DEADLIFT
The Romanian deadlift is quite a mouthful. Call it RDL for short. Stand with a barbell, dumbbells, sandbag, or other implement in front of you with arms extended (Picture 1).…