B
A
TANDARD KETTLEBELL
swings are a great lower
body move with a side of
cardio. Adding another
hunk of metal turns it up
a notch. “Kettlebell skier swings increase
power output,” says C.J. McFarland, head
strength and conditioning coach at Onnit
Sports in Austin. “The weights move faster
to achieve movement, which helps develop
tremendous hip, glute, and hamstring
strength.”
The move also homes in on the
upper body. Since each arm maintains a
weight—rather than controlling the same
one—muscles in the shoulders, chest, and
upper back contend with momentum on
both sides, forcing them to make small
adjustments to stay in sync. It also works
grip strength since f ingers aren’t sharing a
handle. The move keeps you honest about
imbalances, as the stronger arm can’t
mask weakness on the nondominant side.
The trick, as with all momentum-
fueled swinging exercises, is achieving
perfect hip hinge form. Lock that down
with traditional kettlebell swings, Roma-
nian deadlifts, and barbell good mornings.
To try the move, grab two kettlebells
that are half the weight you’d typically use
for a regular kettlebell swing—or a cou-
ple of pounds under to make sure form is
down pat. Stand tall with feet hip-width
apart, shoulders retracted and core tight.
With a neutral spine, hip hinge back, let-
ting chest lower toward the f loor, and keep
arms locked out along the torso (A). Then
use glutes and hamstrings to press hips
forward and swing kettlebells to shoul-
der height (B). Engage shoulder and chest
muscles to control the weights at the top
of the movement, then hip hinge again for
one rep. For the f irst few reps, the arc of the
kettlebells will be shorter until momen-
tum builds. Start with three to f ive sets of
swings for 30 to 40 seconds per set, adding
weight or time as it becomes easier. QS
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NY
Amp up the glute activation and shoulder stabilization—and even test grip strength—just by
doubling the bells. by LAURA WILLIAMS
Kettlebell Ski Swings
MOVE OF THE MONTH
FITNESS
084 SEPTEMBER 2019 MEN’S JOURNAL photograph by CHRISTOPHER MALCOM
The Blueprint