Napra

Kettlebell Swing (Two-Arm)

StrengthBeginner GlutesHamstringsLower backShouldersAbdominals Kettlebell
Kettlebell Swing (Two-Arm), step 1
1. Both hands on the kettlebell; push your hips back so it swings back between your legs, back flat.
Kettlebell Swing (Two-Arm), step 2
2. Snap your hips forward explosively: arms straight, the bell floats to shoulder height. Don't lift with your arms.

How to do it

  1. Stand with feet slightly wider than shoulder width with a kettlebell on the floor in front of you.
  2. Hinge at the hips, grab the handle with both hands and hike the bell back between your legs.
  3. Snap your hips forward to swing the bell to chest height, keeping your arms relaxed.
  4. Let it swing back between your legs, hinging again, and repeat.

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