Kettle Bell Swings 1. Stand over the kettlebell with feet hip-width apart, chest up, shoulders back and down. The ‘bell should be in line with the middle of your feet. Choose a kettlebell that allows you to swing with perfect technique while still challenging you. Consider starting and practicing with a ‘bell much lighter than what you’ll eventually use to work out so that you can practice your form. 2. Squatting down, grip the kettlebell with palms facing you and thumbs wrapped loosely around the handle. 3. Stand tall, still gripping the bell. Keep your arms long and loose while retracting your shoulders blades and engaging your core. Soften the knees, shift your bodyweight into your heels and lower your rear end back and down toward the wall behind you. At this point you should be ready to spring—er, swing—into action. 4. It’s go time. Driving through your heel, explode through the hips to send that weight swinging upward from your quads. We’re aiming for chest height, with the arms extended. Achieving this finish position requires you to snap your hips through, contracting your core while squeezing your cheeks. (Yes, those cheeks!) 5. As the kettlebell begins to descend, let the weight do the work as you ready your body for the next rep. Shift your weight back into your heels while hinging at the hips and loading both the hamstrings and glutes. Receive the weight allowing the kettlebell to ride back between your legs. 6. As it makes the transition from backward to forward, drive through the heel and hips to keep this party going. For all Advocare, Baseball or Fitness inquires! Contact me at: coreyvsqz@yahoo (760) 445-1923 Or come see us 901 E Amidon Ave Unit 1 Sioux Falls, SD 57105 ✔️ Find us on Facebook ✔️ Twitter: ⚾️ coast2coastBA c2c_fitness. ✔️ Visit: coast2coastsf
Posted on: Thu, 04 Dec 2014 01:35:03 +0000
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