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Kettlebell Double Arm Swing
Written by Administrator   
Friday, 01 October 2010 07:47

Kettlebell Double Arm Swing

Kettlebell Double Arm Swing

  1. Pick up a kettlebell with both arms, keeping your knees slightly bent, your back arched flat, your head up, and the weight on your heels.
  2. Observe how the weight remains on the heels and the shins are vertical. You should feel that the K-bell is pulling you backward and loading your hamstrings. The position illustrated is essential to master; if you let your knees protrude forward you will never get the leverage to bring your hips in on the action.
  3. Snap the hips through by contracting your glutes explosively, a motion similar to a vertical jump. Visualize jumping up and at the same time projecting the girya straight ahead with the power of your hips.
  4. You can pull the bell to the level of your waist, your chest, above your head, or even straight up as you get more confident.
  5. When you reach the top of the movement, immediately let the bell free fall to the spot slightly below and behind your knees. Once that destination is reached, proceed with the next rep without hesitation. No pause at all; as if you are touching a hot stove!
  6. For men, performing this exercise by itself on a daily bases in sets of six or eight, of 30 reps each, using 16kg kettelebell, with rest of 1-2 minutes in between, is sufficient for maintaining strength and fitness.

Last Updated on Friday, 08 October 2010 03:25
 

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