Kettlebell swings - 6 fat-burning exercises - PICTURE - Women's Health & Fitness

 

 

Exercise 6: Kettlebell Swings – 15 repetitions
Designed to work the posterior chain muscle group to improve strength and explosiveness in the body.

a.    Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold your kettlebell between your legs using a two-handed, overhand grip.
b.    Keeping your back straight, push your hips back until the kettlebell is between and behind your legs then squeeze your glutes and drive your hips forward, swinging the weight overhead with straight elbows until your arms brush your ears.
c.    Let the weight swing back between your legs as you push your hips back and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.

TIP: This is a swing, not a squat! Keep only a slight bend in the knees and make sure you tip forward, not squat down, as you swing the bell between your legs.

Photography: Mike Curtain; Workout: Ben Richards; Model: Melissa Guest-Smith