Kettle Bell Swings!
The Kettle Bell Swing is a total-body movement that requires power, speed and balance, its one of the most well known kettle bell movements its also one of the most versatile and functional.
The Kettle Bell Swing mainly targets the core muscles, hips, glutes and hamstrings, it also activates and strengthens your shoulders and lateral muscles, making for a total body workout like no other.
How to do a Kettle-bell Swing
1. Stand with feet shoulder-width apart and a kettle bell on the floor about a foot in front of toes. Hinging at the hips and keeping a neutral spine (no rounding your back), bend down and grab the kettle bell handle with both hands.
2. To initiate the swing, inhale and hike the kettle bell back and up between legs. (Your legs will slightly straighten in this position.)
3. Powering through the hips, exhale and quickly stand up and swing the kettle bell forward up to eye level. At the top of the movement, the core and glutes should visibly contract.
4. Drive the kettle bell back down and up underneath you and repeat. When you're done, pause slightly at the bottom of the swing and place the kettle bell back on the ground in front of you.
Repeat for 30 seconds, then rest for 30 seconds. Try 5 sets.
Pair this killer workout with a custom 'workout meal plan' and re-fuel for optimum performance and recovery.