Instructions
Preparation
- Begin as you would when performing Kettlebell
Two Arm Swing with both hands grasping kettlebell handle
with over hand grip.
Execution 1
- Quickly pull kettlebell forward from under body. Continue
to swing kettlebell up by raising upper body upright and extending
legs. As kettlebell rises vertically in front of chest, pull
kettlebell inward slightly and quickly release grip. Immediately
rotate wrists while pointing bent elbows downward. As kettlebell
begins to fall back down, grasp kettlebell handle with both hands
with under hand grip. Swing kettlebell back down. Bend over and
straighten arms before kettlebell swings between legs.
Execution 2
- Again pull kettlebell forward from under body and swing kettlebell
up by raising upper body upright and extending legs. As kettlebell
rises vertically in front of body, pull kettlebell inward slightly,
quickly release grip, and grasp with overhand grip. Continue
to swing kettlebell downward and upward switching between over
and underhand grips.
Comments
Exercise emphasizes hand-eye coordination. A less challenging
movement can be practiced by switching grips of only one hand
at a time so at least one hand grips kettlebell at all times.
For example, grip would transfer from overhand, to mixed, to
underhand, to mixed, and back to overhand. See Two
Arm Swing Start and Finish. Also see Start
and Finish with Jump.
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Classification
Force (Articulation)
Dynamic
- Hip
- Knee
- Ankle
- Shoulder
- Scapula & Clavicle
- Elbow
Static
- Spine (Thoracic, Lumbar)
- Scapula & Clavicle
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