Kettlebell Swings

Kettlebell Swings

 

Russian Kettlebell swings – For a single arm kettlebell swing, start standing upright with heels slightly wider than hip distance and feet can either be parallel or pointed slightly out. With the back of your hand facing away from you, hold the KB between your legs, with knees and hips both slightly bent and chest up. Begin the momentum by popping your hips forward and maybe coming up slightly onto your toes, and allowing your arm to become parallel to the ground. Then allowing momentum to bring your arm back down between your legs, while chest stays upright, then squeezing your butt to pop your hips forward again. These may be done all one arm at a time or alternating hands after each swing, trying to maintain momentum. You can also do these with two kettlebells at once, one in each hand, or two hands holding one kettlebell.

 

American Kettlebell swings – Hold one kettlebell in two hands. Start standing upright with heels slightly wider than hip distance and feet can either be parallel or pointed slightly out. With the back of your hands facing away from you, hold the KB between your legs, with knees and hips both slightly bent, push your butt back and chest up. Begin the momentum by popping your hips forward and maybe coming up slightly onto your toes, and allowing your arms to bring the KB all the way up and overhead so your arms are by your ears. Then allow momentum to bring your arms back down between your legs, while chest stays upright and butt goes back, then squeezing your butt to pop your hips forward again.

 

Kettlebell swings are part of Kyra Williams’ online personal training program and workout routines as they are a great way to increase explosiveness and boost your heart rate as well as increase your glute, hip and core strength.

 

 

Your Coach,

Kyra

 

 

P.S. Do you like this exercise and want others to help you achieve your personal fitness goals?

Sign up for Kyra Williams’ online personal training and workout routines!

Wanna know the easiest way to get lean?
Get free tips weekly to get the lean and toned body you deserve!
100% Privacy. We don't spam.

Leave A Response

* Denotes Required Field