Kettlebell Two Arm Swing

ExRx.net > Exercises > Kettlebell > Exercise

Translate

Instructions Preparation Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arms extended downward between legs and grasp kettlebell handle with both hands with overhand grip. Position shoulder over kettlebell with taut low back and trunk close to vertical. Execution Pull kettlebell up and foward off of floor by standing up. Immediately squat down slightly and swing kettlebell back under hips. Quickly swing kettlebell up by raising upper body upright and extending legs. Continue to swing kettlebell back down between legs and up higher on each swing until height just above head can be mantained. Return Swing kettlebell back down between legs. Allow kettlebell to swing forward but do not extend hips and knees (as would be required to continue the swing). Slow kettlebell's swing and place on floor between feet in original deadlift posture. Comments See Two Arm Swing Start and Finish. Also see Start and Finish with Jump. Following dynamic forces are used during initial pull of kettlebell between legs. Shoulder Extension Shoulder Girdle Retraction

Classification  Utility: Specialized  Mechanics: Compound  Force: Pull Force (Articulation) Dynamic Hip Extension Knee Extension Ankle Plantar Flexion Shoulder Flexion Scapula & Clavicle Upward Rotation Static Spine (Thoracic, Lumbar) Extension Scapula & Clavicle Protraction (upper position) Elevation (lower position)