Perfect the key kettlebell exercises using our expert advice, then put them together for a fat-burning blast. The king of swing
Kettlebells are an amazing muscle-building and fat-loss weapon – as long as you use them correctly. Get the technique wrong, however, and the most likely outcome is lower-back pain.
To make sure you use them effectively, we’ve enlisted kettlebell king Mike Mahler to provide an in-depth guide to executing the key kettlebell lifts with perfect form so you can add them to your training arsenal.
The two-arm swing is the first kettlebell move you should master. It will get you used to moving the bell and develop hip power.
Targets Hamstring, glutes.
Start with the kettlebell on the floor, slightly in front of you and between your feet, which should be shoulder-width apart.
Bending slightly at the knees but hingeing mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum.
Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height.
Let the bell swing back between your legs and repeat the move.
“Don’t make the common mistake of using the upper body too much to get the weight moving,” says Mahler. “This limits what you can lift and how many reps you can do and makes you far more likely to develop back issues. Instead, you want all the power to come from the posterior chain and, in particular, the hamstrings and glutes. Put your entire body into each rep and keep the bell close to your body until the hip drive begins, and then use the hip power to swing the bell to shoulder level.”
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