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Kettlebell Swings + Exchange

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Kettlebell swings– 8 total

Kettebell exchange– 10 total

Repeat 3-6x

Kettlebell swings

Starting with the kettlbell positioned in front of you, hike it back like a football to get that initial swing going. Hinging back with the hips and then snapping up to full extention to get the bell to about chest height. Really squeeze your glutes as you come up to the standing position. Your arms should only be guiding the bell on it’s path, all of the power of the swing is coming from your hips, hamstrings, quads and glutes.

Kettlebell exchange

Once you’ve completed your swings, lower yourself to the floor and grab a lighter weight to work with. Knees bent, lying on your back with the weight in hand and arms extended, sit-up and alternate passing the weight from the outside – in under each leg. Focus on keeping your core braced as you lift up into position.

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New Bedford, MA 02740

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Mattapoisett, MA 02739

508.758.4000

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  • How it works
  • Book Your Consultation
  • MindBody Login
  • Studio Updates
  • Private Training
  • Semi – Private Training
  • Exercise Combos
  • Recipes
  • boutique fitness blog
  • Gift Certificates
  • About Us
  • download the MindBody app