Bottoms Up

Bottoms Up

kettlebells1

Put your next metabolic circuit into overdrive by going overhead with the American Kettlebell Swing.

Anyone who has ever handled a kettlebell knows that these primitive-looking weights can be invaluable training tools for building explosiveness, burning fat, and improving posterior chain strength and stability.

There is more than one way to swing a kettlebell. I like the American way over the Russian way. The American way has the bell much closer to the body on its way to a fully extended, overhead finish. The drive comes from the hips, but because the arms stay closer ot the body, it can be more demanding on your shoulders. Constant practice is the only way to negate that uptick in difficulty.

The Moves

Make sure you keep your core tight. Hinge at the hips, bending with your knees, while keeping your back flat. Squeeze your butt when your hips extend and lock your arms out overhead while pushing your head forward. Keep the kettlebell close to your body. It should be halfway between an upright row and the full extension of a Russian swing, with all the power coming from your hips.

The Workout

Try one of these:

4 Rounds for Time:

  • Run 200 meters
  • 15 American Kettlebell Swings
  • 15 Toes-to-Bar

or

5 Rounds for Time:

  • 25 Double Unders
  • 15 American Kettlebell Swings
  • 5 Power Cleans (135 pounds)
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