MUSCLEGROUPSWORKED
Glutes,hamstrings,quads,abs
lStandwithyourfeetwiderthan
shoulder-widthapartandtoes
pointingoutat 45 degrees.
lPlacea kettlebellabout30cm
infrontofyou,hingeatthehips
tosendyourbacksideback,
withkneesjustslightlybent
andshinsvertical.
lKeepinga flatbackandyour
corebraced,gripthehornswith
bothhands,palmsfacingyou.
lWiththekettlebellstillonthe
floor,liftyourchestandsqueeze
yourupperback,sothetopof
thekettlebelltiltstowardsyou.
lHikethekettlebellbackbetween
yourlegsandasit beginstoswing
back,explosively“snap”yourhipsforwardwhilesqueezingyour
glutestostandupright.
lYourhipsshoulddrivethe
kettlebellforwardandup,while
yourarmsaremerelytherefor
guidance.Thinkofyourarms
astwobitsofstringwithhooks
ontheend–you’renotliftingthe
kettlebellwithyourarmsatall.
Allofthepowershouldcome
fromyourhipsandglutes.lWith your hands still firmly
around the horns, allow the
kettlebell to swing back down
between your legs, before
moving into another drive.
Sets:3-5 / Reps: 15-25 /
Rest:60 secsMUSCLE GROUPS WORKED
Biceps, delts, traps, lats, glutes,
quads, hamstrings, abs
l Squat down and grab the
kettlebell with your right hand. Your
forearm should be twisted inward
with your thumb facing between
your legs. Make a tight fist with your
left arm and keep it straight out to
the side
of your body.
l Keeping your chest up, engage
your core, drive through your
heels and use your hips to power
the kettlebell up to your shoulder,
rotating the right wrist outwards on
the way up to turn the kettlebell to
the other side of your hand.
l At this point, aim to have the
kettlebell pulled into you and
resting between your forearm,
upper arm and chest. It should
feel stable and secure.
l Pause for a moment, then reverse
the movement and return the
kettlebell to the starting position
(in a deep squat with your thumb
facing through your legs). That’s
one rep.
l Complete all the reps on one
side before changing arms and
completing the set.
Sets: 3-5 / Reps: 12-15 /
Rest: 60 secs- SINGLE-ARM KETTLEBELL CLEAN
- KETTLEBELL SWING
1 2 3 4114 MEN’S FITNESS OCTOBER 2019