The Men's Health Gym Bible () by Myatt Murphy

Author:Myatt Murphy
Language: eng
Format: mobi
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2017-11-15T00:00:00+00:00

KETTLEBELL TWO-ARM SWING

(MUSCLES TRAINED: GLUTES, HAMSTRINGS, SPINAL ERECTORS, CORE, UPPER BACK, SHOULDERS)

Place a kettlebell on the floor about a foot in front of you. With a shoulder-width stance, hinge at the waist and with your arms extended, pick up the kettlebell, maintaining a rigid torso. Begin by swinging the kettlebell underneath your legs, similar to a center hiking a ball to the quarterback. Next, use your hips to rapidly reverse the motion and swing the weight forward, as you come out of the hip hinge to an upright stance with the kettlebell out in front of you at shoulder’s height. Immediately swing the weight back down between the legs by hinging at the hips until you’ve completed 15 to 20 repetitions.

Training tip: Keep just a slight bend in the knees and rigid spine to execute a true hip hinge and avoid any rounding of the lower back.

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