Swing the kettlebell with one hand
About this exercise
"Swing the kettlebell with one hand" targets the Ejika muscle group, suitable for intermediate level. The main load falls on: Lower Back, Hamstrings, Glutes. Equipment needed: Kettlebell.
Description
A fundamental exercise for developing the explosive strength of the posterior chain (buttocks, biceps, thighs, back).
Instructions
1. Stand with your feet wider than your shoulders. A kettlebell between the legs. Pull your pelvis back, grab the kettlebell.\
2. With a powerful movement of the hips, "push" the kettlebell forward to chest level. The arm is straight.\
3. Let the kettlebell drop into a swing between your legs and immediately do the next rep.
Muscles worked
Primary
Secondary
Warnings
1. DO NOT SQUAT deeply, the movement comes from pushing the pelvis back.2. Do not lift the kettlebell with your hands, the force is from the hips.3. The back is always straight, especially at the bottom.
