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SCVEXERCISE
  • Home
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  • BodyWeight
  • Exercises
    • WARMUP
    • ACTIVE RECOVERY
    • SWINGS
    • SQUATS
    • LUNGES
    • AEROBIC
    • SHOULDERS, UPPER BACK
    • TRICEPS
    • BICEPS
    • CHEST
    • CORE
    • Cool Down
  • Astrophotography

SWINGS

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Swings
The signature move of kettlebells is the swing.

Swings use the kettlebell in a ballistic motion and it is OK to use momentum here at probably your heaviest weight in the exercise set.

To start, sink into a squat with the kettlebell between your legs and then explosively stand up while swinging the kettlebell forward to face height.

Contract back the original position in a smooth motion, controlling the kettlebell up AND down - don't just let the kettlebell drop on the way down. 

An entire body workout when down correctly, kettlebell swings are one of the unique exercises with kettlebells.

Cautions
  • Back is flat.
  • Knees are not past the toes, preferably over the ankles.
  • Swing no higher than eye level.
  • If you drop the weight - move your feet!!!!!
  • If you have lower back pain or other medical conditions that may be exacerbated by swings, please see a physican before starting swings, particularly with a heavy weight. 

If you want more
  • Sink lower into the squat.
  • Use only one hand.
  • Switch hands when the kettlebell is head high. This is particularly effective to increase heart rate with lighter weight kettlebells.
  • Swing with leg motion such as a kickback (shown), a side leg lift or a high knee.
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  • Home
  • Calendar
  • Classes
  • In-person KB
    • More - Lakeland
  • BodyWeight
  • Exercises
    • WARMUP
    • ACTIVE RECOVERY
    • SWINGS
    • SQUATS
    • LUNGES
    • AEROBIC
    • SHOULDERS, UPPER BACK
    • TRICEPS
    • BICEPS
    • CHEST
    • CORE
    • Cool Down
  • Astrophotography