On the eighth day of boot camp my trainer gave to me 8 Kettle Bell Swings...
Kettle Bell Swing:
- feet over shoulder width apart
- toes pointed slightly away from the body
- having either a kettle bell or regular dumbbell weight
- keep core tight, back straight and chest out
- swing the weight through the legs as you transition into your downward phase on your squat
- push through the hips on the upward phase and bring the weight up to chest level with the arms extended straight out in front
To increase the difficulty try to not allow the momentum pull the weight, stop the weight as it reaches chest level using your arm strength for an isometric contraction as well integrated.
