The Kettlebell Swing

This one kettlebell exercise can change your shape in just a few weeks.
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Stand with feet slightly wider than hips, toes turned out a little. Grasp handle of kettlebell with both hands and hold arms down in front of your body. Then bend knees and sit so you’re pushing your butt back in a squat.
Illustration: Jason Lee
2. Swing kettlebell back between your legs. Keep chest up and weight in heels.
Illustration: Jason Lee
3 Push hips forward and straighten knees, squeezing glutes as you swing the kettlebell to chest height. Your hips will end up slightly forward. Repeat reps quickly. Do up to three sets of 10 reps two or three times a week. Just by practicing this one exercise, you’ll notice new definition in your body, especially your lower half, within three to five weeks.
Illustration: Jason Lee

First Published Mon, 2010-04-26 12:00

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