The Double Kettle-bell swing 

The Kettlebell swing is a true full body movement really focusing on your posterior chain , so all the muscles that run from the acylases all the way up the back of your calves, hamstrings, glutes, erector spinae, latissimus dorsi , teres major , scapulae

  • Stand with your feet placed outside your shoulders, either pointing straight ahead or turned slightly out, whichever is more comfortable to you.
  • Clench your hands into loose fists. Hold your arms out in front of you, parallel to the ground, with elbows locked and hands touching.
  • Pull your shoulders down into your waist, away from your ears. You should feel some tightness under your armpits. Those are your lats. You may never have felt them like that before, but this sensation is crucial to the swing, so remember it.
  • Tighten your abs like you’re bracing for a punch. Don’t bend forward, though. Just try to lock your ribcage to your pelvis.
  • Finally, squeeze your glutes as tightly as you can, like you’re pinching a coin between your cheeks. Your body should form a straight line from your shoulders through your hips and knees down to your feet.
Wednesday, July 20th, 2016 at 8:10 am  |  Training Tips