If there is one kettlebell move that you need to know how to do it is the kettlebell swing. The kettlebell swing is a move that works your whole body; it is an all in one exercise.
I personally use this move at least three times a week in order get the best use for my time. It works my core, arms, shoulders, hamstrings, quadriceps, and glutes all with a cardio twist. It increases your stamina and cardio like no other exercise can.
Before you even begin thinking about attempting this move, you need to understand one thing. This is a move that is highly dependent on smooth fluid movement. You must concentrate on perfecting the movement with a lighter weight before moving to a heavier one. If you do not follow this warning you can seriously hurt yourself.
Nicholas Slayton, a writer for the Daily Trojan, breaks down the move this way. “To do it, stand with the kettlebell between your feet, which should be set a bit wider than the shoulders, and turned outward at a 45-degree angle. Bend down as if to do a squat and pick up the kettlebell. Stand and squat again, this time swinging it between your legs and behind your feet. Using momentum, stand again, swinging the kettlebell in front of you at shoulder level, and then repeat for as many repetitions as you desire. Be sure to keep your back straight the entire time to avoid injury.”
If you need a video demonstration, here a perfect example of how to conduct this impressive move.
Source: http://dailytrojan.com/2011/11/14/kettlebells-serve-as-manifold-weights/
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