Tabata kettlebell swing - Workouts for toned arms - Women's Health & Fitness

Tabata kettlebell swing

The kettlebell swing is an amazing movement when done correctly. It can also be dangerous and is often performed incorrectly. The trick is to use your hips in this movement, as you would with a deadlift.

Try not to ‘lift’ the kettlebell with your arms, and allow the bell to follow a natural arc in front of you. This is the game changer, so ensure you work as hard as possible through this round for 20 seconds, rest for 10 and repeat eight times. Download the Tabata Timer app for your phone to help you keep track.

1. Start with feet a bit wider than hip-distance apart.

2. Grab hold of the handle with both hands, keeping the palms face down and arms in front of the body.

3. Maintain a slight bend to the knee and hinge at the hips, lowering the body, but not too low; this isn't a squat!

4. Engage your core and in a fluid motion explosively drive the hips forward allowing the kettlebell to swing up, squeezing through your glutes.

5. Allow the kettlebell to fall in a natural arc in front of you as the hips move back and you lower the weight back down between the legs.

6. Keep this swinging motion going for 20 seconds while counting your reps (so that you can do the same amount or more for the next 20 seconds). Rest and repeat.

Photo credit: Blake Pearl

 

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