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Instructions
• Stand with feet shoulder width apart
with kettlebell between the heels your feet.
• Squat down, reach through your legs and grab kettlebell with two hands.
• As you reach back, fold from the hips and keep your shins relatively vertical. Remember that we want to load the hamstrings and buttocks for maximum power. The hip fold is like that of the good morning stretch, only the knees are bent a little more.
• Start by rocking the kettlebell and on the back swing let it rip by standing up explosively snapping the hips at the top position.
• Absorb the descent of the kettlebell while maintaining a balanced stance. Focus on folding from the hips as the kettle bell falls back down and through your legs.
• As the kettlebell comes back through your legs press your upper arms against your sides. This will help you absorb the force better. Beginners sometimes become detached from the kettlebell and allow the weight to jerk them down. This is bad because it can jolt your neck like a bobblehead doll and throw you off balance if you are not ready for it. Please take this VERY IMPORTANT tip seriously if you don’t want to fly out of your shoes like you’ve been flipped by a judo master (just kidding). To maintain your balance, make sure that you are on your heels when the kettlebell comes back through your legs.
•
When you have a balanced and powerful 2 arm swing, progress to the one
arm swing. The one arm swing produces greater rotational
forces in the trunk which increases the demand on the entire body.
For information on Kettlebell Lifting Instruction, click here.