January 8th, 2010 by Digestive Detective
Kettlebells are terrific tools for exercise but may be challenging for a beginner so you can easily substitute with a dumbbell. Either way, technique is paramount here, so start slowly with light weight focusing on form and then gradually progress.
- Start with feet slightly wider than shoulder width apart.
- Maintain a flat spine with chest out and chin up (if using a mirror, you should be able to see yourself the whole time).
- Brace your abdominals by drawing in slightly then bearing down; the sensation in your midsection should feel similar to when you cough or sneeze.
- Hinge from the hips and lean forward slightly to grip the KB/DB; you should have a slight bend in the knees but not be squatting.
- Think of your arms as a pendulum and slowly begin to swing back and forth, using your hips to shift your weight; your arms will go from between your legs to slightly out in front of your thighs.
- Gradually increase the degree of your swing pushing your hips back and then forward until the KB/DB reaches just below shoulder height at the top of your swing.
- Maintain a flat spine throughout as you swing from between the legs to the top of your motion.
- Perform 20-30 repetitions for 2-3 sets.