Step 1: To begin the movement, take stance that is just outside shoulder-width, with your toes pointed out. Shift your weight onto your heels. The kettlebell will be between your feet.
Push your hips and glutes back, pushing your knees outward as they begin to bend. Your chest should remain up, looking straight ahead while your back remains tight and your lower back arched. Grasp kettlebell with overhand grip and hands next to each other.
Step 2: Pull kettlebell off floor and continue to descend until the tops of your thighs are parallel or just below parallel, swinging kettlebell back under your hips.
Step 3: Quickly swing kettlebell up and slightly out, keeping your upper body in an upright position and extending your legs. The hips and torso should rise together, and continue to arch and squeeze your back. Swing kettlebell up until it is in line with your head or slightly above.
Step 4: Control kettlebell on the descent and then swing it back under the legs, allowing it go back under the hips. Continue to keep your upper body as upright as possible throughout the movement.
Step 5: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached.
Benefits:
The kettlebell swing is a great warm-up movement or supplementary dynamic movement that can increase conditioning throughout your lower body and posterior chain.
When done correctly, the kettlebell swing will target a number of muscles, making it a great exercise with numerous benefits.
It is also a great way to learn triple-extension movements before doing snatches or cleans, as it teaches explosive movements throughout your body.
Because of their total-body involvement, they can also be great for conditioning work.
Step 1: Grab a jump rope and place your hands by your sides. The rope will be just behind your feet. Bend your knees slightly and keep your feet close together. Step 2: Swing the rope behind and then over your head, jumping over the rope when it gets to your feet. You should jump just high enough to clear the rope, landing on the front of...
Step 1: Grab a jump rope and place your hands by your sides. The rope will be just behind your feet. Bend your knees slightly and keep your feet close together. Step 2: Swing the rope behind and then over your head, jumping over the rope when it gets to your feet. You should jump just high enough to clear the rope, landing on the front of...
Step 1:Lie down on the floor and move the kettlebell into a locked out position straight up with one hand. Your shoulder should be tight in the socket. The same leg will be cocked, and your foot will be alongside your opposite knee. Step 2:While pushing off of your foot, roll onto your opposite hip and up onto your opposite elbow and then...
Step 1:With an overhand grip, grab a pair of dumbbells and bring them up to shoulder level so the dumbbells are vertical and your palms are facing each other. Slightly bend your knees, tighten your core and, with your feet around shoulder-width apart, put one foot slightly ahead of the other. Step 2:Push arm out, twisting the dumbbell so...
Step 1: Step on treadmill. Your feet should be on the sides of the treadmill as you turn it on and increase the speed. Start walking on the belt as the treadmill builds speed. Step 2: Once it reaches sufficient speed, start to jog, increasing the speed until you are able to run at a good pace (usually around 6 mph). The speed can be...
Step 1: Step on a stepmill. Your feet will be on the same level as you turn it on and increase the speed. Step 2: As the speed increases, take one step up with one leg and another step up with the other leg (simulating walking up stairs). Step 3: Continue to increase the speed until you are simulating a running or jogging motion...
Step 1: Step on treadmill. Your feet should be on the sides of the treadmill as you turn it on and increase the speed. Start walking on the belt as the treadmill builds speed. Step 2: Increase the speed until you are able walking at a good pace (usually around 3-4 mph). The speed can be increased or decreased throughout the workout...
Step 1:Stand under the rings with your arms straight up and your palms facing forward. Step 2:With a slight arch in your back, grasp the rings with arms around shoulder-width apart. Your thumbs should be wrapped around the bar, while your arms should remain straight and your shoulder blades pulled back. Step 3:Pull yourself up,...
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