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Kettlebell Bob and Weave Exercise

by Greg Brookes

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kettlebell bob and weave form

The Kettlebell Bob and Weave enables you to get some lateral or sideways movement into your kettlebell training.

The lateral movement of this exercise will target different muscles from the standard forward and reverse lunge. You will also find that it helps to improve your hip mobility.

Ensure that you keep the kettlebell high on the chest either in the standard holding position, as demonstrated in the video below, or by holding the kettlebell upside down in the Goblet position.

Related: 7 Kettlebell Holding Positions

A Few Safely Points

During the movement you will want to make sure that you keep your lower back flat and move from the hips rather than the lower back.

Failure to hold the kettlebell high on the chest will result in a forward pulling movement that will put extra load on the back so beware!

If your flexibility allows try to go down as deep as possible as this will work the buttocks and thighs a lot more intensely as well as putting a greater demand on your cardiovascular system.

To see more posts about knee bend workouts, go here.

Watch a Video of the Kettlebell Bob and Weave in Action

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Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. Often labelled as the "Trainer to the Trainers" he is a Personal Trainer and Kettlebell Instructor who took his first fitness qualifications over 21 years ago. Greg lives in Oxford, in the UK, with his wife Lucy. Learn more...

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