Page 84 - Demo

84 || FITNESS MAGAZINE || DECEMBER 2015 3.) Kettlebell SwingsTargets: whole body (glutes, hamstrings, back, shoulders, abdominals)Set Up: Start with the kettlebell between your feet. Your feet wider than hip distance apart; toes can be forward or slightly turned out, whichever position feels better for you. With a flat back squat down and grab the kettlebell with both hands and stand up.Action: To begin movement squat your hips back and downward. Forearms stay straight and lower between your groin (3-A). Explode to standing by snapping your hips forward while simultaneously propelling the kettlebell upward (3-B). At the top of the movement the kettlebell may come to shoulder height or higher, depending on your strength and core stability (3-C).Tip: Be sure to keep your abs engaged the whole time, like you are about to be punched in the stomach. Keep your back straight through the entire movement; ribs stacked over hips.A kettlebell swing is not about you controlling the weight. It%u2019s about you controlling your body and the kettlebell following along for the ride. In this exercise be sure to keep good form. As you perfect it, use the of snapping of your hips to get speed, like a intense sprint. The movement is similar to a vertical jump but instead of jumping you use the force to move the kettlebell. Try to race the clock, increasing your reps with each round. Fun Favourite: I like to get enough momentum and speed so that the kettlebell swings up high, almost overhead, yet still in sight thru my eyelashes while I pop up onto my toes. Love the added core and calf work (3-C). 3-A 3-B 3-C