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Two Handed Kettlebell Swing Exercise

This Video is taken from my GB Challenge Series of Apps

Audio taken from the Two Handed Kettlebell Swing Video

Let’s begin with a Double-Handed Kettlebell Swing. The Kettlebell Swing is the most important kettlebell exercise; it works the whole of the body, but in particular, the back of the body, which is excellent for your posture.

The Kettlebell Swing is a hip-based exercise. You’re going to practice hinging at the hip, here. You’re not going to hinge at the lower back, which is very common. You need to practice pushing the hips backwards, increasing through the hips. The chest is going to stay up and the eyes are going to be looking down onto the horizon, that way we don’t crane the neck back up. The hands, these are going to come down, and the wrist is just going to touch on the inside of the thigh, here. Chest is up, eyes down on the horizon. Then once we stand up, we drive through the hips, squeeze the glutes at the top, pull the shoulders back, and stand up nice and tall. It’s a good idea to remember, stand tall at the top of the exercise, because what you don’t want to do is lean backwards this way, because you put too much pressure on your back. The finish position is here, with glutes nice and tight, standing nice and tall.

All that description said; let’s show you how it’s done with a kettlebell. Make sure you’re careful as you pick up the kettlebell with both hands; nice flat back, to here. The feet are going to be a little bit wider than shoulder width, with the toes just slightly turned out. From here, nudge the kettlebell off the hips, like this, and that will start the swing. Sit the hips back and drive forward, and stand tall; chest up, eyes looking down into the horizon. Careful how we put the kettlebell down.

With regards to the swing, you want to try to get the kettlebell up to about chest height. You’re going to be performing 50 Kettlebell Swings in total for this particular challenge. Take your time. Practice the exercise, and make sure you get the technique right before you push and try and get 50 reps without stopping. Tough exercise, but well worth the effort.

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Greg Brookes is the founder of GB Personal Training Ltd and KettlebellsWorkouts.com. He has been featured in Men's Health, Women's Fitness, Men's Fitness, and Health & Fitness Magazine, where he wrote a monthly column. He has also been featured in the majority of UK national newspapers. Labelled as "the trainer to the trainers" he delivers seminars and a regular newsletter to help Personal Trainers improve their skills and achieve better results for their clients. Continue reading

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