Try this: Swinging with kettlebells
- Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Want to give your workouts a lift? Pick up a kettlebell. This versatile exercise tool resembles a cannonball with a handle on top and ranges in weight from 5 to 30-plus pounds. Kettlebells function similarly to dumbbells, and can substitute for them in traditional exercises like bicep curls, lunges, and squats. But the signature kettlebell move is the swing. Swings target usually weak muscle groups like those in the back of the thighs, the buttocks, the hips, and the lower back. They also can improve your posture, by engaging the core muscles. Here is how to do a swing:
1. Stand with your feet shoulder width apart and knees slightly bent. Hold a kettlebell with both hands and an overhand grip, arms extended down in front of you so the kettlebell hangs between your legs.
2. Push your hips back then straighten your legs as you swing the kettlebell to the chest or eye level.
3. Let the weight swing back down between your legs as you bend your hips and slightly bend your knees. This returns you to the starting position. Swing up again, and continue to repeat this back-and-forth swinging motion.
Have a trainer demonstrate how to execute a proper swing before trying it yourself. Begin with a light weight and do up to 10 swings at first and progress from there.
Image: © Kobus Louw/Getty Images
About the Author
Matthew Solan, Executive Editor, Harvard Men's Health Watch
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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