[gpp_button color=”red” url=”https://kettlebellsworkouts.com/kettlebell-cardio-high-pull/”]Watch Exercise 2[/gpp_button]
Transcription from the Audio
Right. We’re going to begin this challenge with a single-handed kettlebell swing, performing 20 repetitions on each side. Now this exercise works practically every muscle in the body and it really raises that heart rate as well. Now, as with every swing based exercise, we really need to use those hips to drive the kettlebell up.
It’s not a shoulder based exercise. It’s a hip based exercise. And we’re going to use that hip hinge. It pushes the hips backwards, loads the buttocks and the hamstrings and as we snap the hips forward, that’s what drives the kettlebell up. Remember that that wrist is going to go to the inner thigh, it’s not going to go any deeper than that. Eyes are going to be looking down at about 45 degrees. Snap those hips forward. We’re looking to get the kettlebell up to about chest height. Wrist nice and straight; kettlebell comes back down. We absorb that weight through the hamstrings, buttocks; weight on the heels and then we snap the hips forward and back up.
It’s all about timing, the kettlebell swing. So, let’s have a look at it. We start with the kettlebell in front of us. Hike the kettlebell back. Load those heels, hamstrings, buttocks; snap the hips forward; wrist comes to inner thigh. We also want to make sure that shoulder is back in it’s socket as well. So, you’re going to perform 20 on one side, then we’re going to change hands and perform 20 on the other side. Remember when you change hands, you change at the top of the swing. If you struggle with that changing of hands, stop, put the kettlebell down and start on the other side. Twenty on each side. Give that a go and that should get that heart rate up. Start this challenge, in a great way.