[gpp_button color=”red” url=”https://kettlebellsworkouts.com/kettlebell-cardio-alternating-swing/”]Watch Exercise 7[/gpp_button]
Transcription from the Audio
Let’s move on to the bob and weave exercise. Now, the bob and weave is a sideways exercise, so it means we’re taking everything away from this forwards and backwards, pushing the body side to side, and what that means is we’re going to work the muscles in a different way. The bob and weave, in particular, raises the heart rate but it also develops single leg strength and it gets into the buttocks as well and also hits the core a little bit too.
So, the way it works, you’re going to hold the kettlebell close to the body. From here, you’re going to step a good step to the side, and then we duck down as if we’re trying to get underneath something; pop up the other side; drive the hips forward; squeeze the glutes and then we just repeat the movement on the other side.
It’s very important you don’t lean forward this way. You push the hips backwards, just like you’re doing a swing; just like you’re doing it clean. It’s all about keeping that back pelvis in the correct position. So you push the hips backwards as you do that bob.
So, let me show you it with the kettlebell. Hold it by the handles; keep those elbows in. Keep the kettlebell very close to the chest. From here, step across, duck down underneath, come up the other side. Let’s repeat. Nice fluid movement. That’s the bob and weave.
If you find it too difficult with the kettlebell, of course just perform the exercise without the kettlebell. Twenty repetitions in total. So 10 in one way and 10 going the other; 20 in all. Enjoy.