Popular Mechanics (South Africa) - - The local connection -

WHY: It may sound counter-in­tu­itive, but this is the stand­ing equiv­a­lent of us­ing the row­ing ma­chine. HOW: Feet shoul­der-width apart, hold­ing the ket­tle bell by the han­dle in both hands so it can swing un­der your crotch area. Then bend knees, drive bum back while keep­ing your back straight and then use your hips and but­tocks to pro­pel the ket­tle bell for­ward. Your shoul­ders and arms are there to carry the mo­men­tum and swing the ket­tle bell and steady it di­rectly above your head. That’s one. Let it swing down for the next rep­e­ti­tion.

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