Kettlebell or Dumbbell Swing

female kb swingKettlebells 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.
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