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Exercise of the Week – Kettlebell One Hand Swings

Target Muscles: Shoulders (Deltoids), Core (Abdominals), Buttocks (Glutes) and Thighs (Quads).

Kettlebell One Hand Swings 01 - Pro:Kinesis Personal Training, High Wycombe

Stand with your feet slightly wider than shoulder width apart. Place the bell slightly in front of you and reach forward to grip it, knees bent, hips pushed back and free hand on your hip. Start by swinging it back between your legs so that your arm is in your groin, as shown.

Kettlebell One Hand Swings 02 - Pro:Kinesis Personal Training, High Wycombe

Then shove your hips straight forward, pushing through your heels so that your body rises and your arm and the bell swing forward to around chin height. Pause briefly at the top of the swing, standing tall, before reversing the movement back to the start position.

Repetitions: 10-15 (each arm)

Sets: 2-4

Looking at using a simple piece of equipment, the Kettlebell, as part of a workout routine, here’s a great compound exercise which covers the shoulders, core and lower body. The key to this exercise is to drive through with your heels and hips, forcing the momentum into your arm and the bell, and then contracting your abs and glutes as you reach the top of the swing.