The kettlebell is a centuries-old Russian training tool that is now popular in the United States. The description of the kettlebell first appeared in a 1704 Russian dictionary. The kettlebell looks like a cast iron bowling ball with a handle that comes in various sizes and weights. Incorporating kettlebell workouts are an effective way to improve fitness or add variety to your current routine.
Kettlebell Swings
Step 1
Hold the kettlebell with both hand between your legs, standing tall. Feet are in a shoulder-width stance, with shoulder blades pulled back and hips and knees slightly bent.
Step 2
Push the hips back and then thrust them forward squeezing the glutes. Allow the kettlebell to swing between the legs.
Step 3
Continue to push the hips back and thrust forward until the kettlebell is swinging at hip height. Perform 10 to 15 reps.
Tips and Warnings
- Remember that the momentum of the swing is created by the thrusting of the lower body; not the arms. Also, make sure that your back stays in a neutral position and that your shoulder blades are pulled back and together.
- Consult your physician prior to beginning any exercise program.
Things You'll Need
- Kettlebell
- Athletic clothes and shoes
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