KET­TLE­BELL SWING

Ar­eas trained: GLUTES, HAM­STRINGS, LOWER BACK, CORE

Women's Fitness (UK) - - Fitness -

Tech­nique

Stand with your feet slightly wider than shoul­der-width apart. To get into the proper po­si­tion start with the ket­tle­bell on the floor about a foot in front of you. With slightly soft knees, bend at the waist hing­ing at the hips rather than drop­ping down like a squat. Grasp the ket­tle­bell with both palms fac­ing you and your body al­most par­al­lel to the floor. Pull your shoul­der blades down and back and brace your core through­out the ex­er­cise. Lift the ket­tle­bell off the floor and let it swing back between your knees while main­tain­ing your pos­ture. Once the ket­tle­bell reaches its back po­si­tion ex­plode for­wards with your hips and drive the ket­tle­bell in front of you to shoul­der height en­sur­ing that the power is com­ing from your hips rather than arch­ing back and lift­ing with your arms or shoul­ders.

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