Swings with Kettlebell

General And Specifics

• improve your endurance and flexibility with this full body exercise
• additionally, you can lose weight
• if you do not have a kettlebell, you can also use a small filled bag, but do not let it touch the ground while swinging

Starting Position

• grasp a kettlebell with both hands and tight grip at its horns
• let it hang down in front of your body, the arms are stretched out
• stand up straight, the feet shoulder-wide away
• your knees are slightly bent
• pull back the shoulders and hold the back straight
• the body weight is on the heels

Correct Execution

• bend the knees a bit and move the hip backwards, without the weight touching the floor
• the weight is between your legs then
• stretch the legs and bring the hip forward explosively
• the kettlebell swings up to shoulder-height (in the first reps maybe not this high, yet)
• the motion comes from the hips - not the shoulders or arms - and gives momentum to the kettlebell
• as the weight comes back, go over to a slight squat and push the hip back
• use the momentum of the weight several times for an effective workout
• make sure your body is in a natural position, do not lean back too much