Expert Move (Kettlebell Swing)

Double Arm Kettlebell Swing

The double arm kettlebell (kb) swing is a great exercise to strengthen;

  • Quadriceps
  • Hamstrings
  • Shoulders
  • Lower back
  • Core
  • Hips and Glutes

To perform start with your feet shoulder/hip width apart and firmly planted on the floor. Begin by squatting by sitting back and lowering the glutes. The KB should hang in both hands with the knuckles facing away from you. Using the power of your glutes and hips, press through you heals and burst to a standing position. Thrust your hips foward (squeeze your butt and push the pelvic bone back under the shoulders) and use your lower body’s power to swing the KB to the top of the movement.

When the KB reaches the peak allow it to swing down using its own momentum back between your legs. As the KB lowers squat with it and prepare to thrust again keeping the weight moving.

Why this is effective….The KB swing uses our largest and strongest muscles, thus building more overall strength and burning more calories. Do not be surprised if you become breathless or winded during sets.

Posted in Expert Exercises.