exercises

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Single-Arm Kettlebell Swing

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How to: Single-Arm Kettlebell Swing

Primary Muscles Used:Legs, Arms, Shoulders

Equipment:Kettlebell

Trainer:Kayla Itsines

  1. Holding a kettlebell in your right hand directly in front of your body, plant both feet on the floor slightly further than shoulder-width apart. While maintaining a slight bend in your knees, tilt forwards from your hips and allow the kettlebell to gently swing backwards between your legs. This your starting position.
  2. Using your glutes and hamstrings, extend your legs and hips to swing the kettlebell forwards and upwards to shoulder height.
  3. Bend your knees and tilt forward from your hips to lower the kettlebell and return to the starting position. Complete half of the specified number of repetitions on the same side before completing the remaining repetitions on the other side. Ensure that your glutes and hamstrings power the movement and you are not lifting the kettlebell with your arm and shoulder.

Alternative Exercises for Shoulders

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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