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Alternating One-Arm Kettlebell Swing
Written by Administrator   
Friday, 08 October 2010 03:09

Alternating One-Arm Kettlebell Swing

Alternating One-Arm Kettlebell Swing

  1. Place one kettlebell between your feet.
  2. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead.
  3. Swing the kettlebell between your legs forcefully 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, switch hands at the top of each swing and 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, correctly 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.

 

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