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Target Muscles: Core (Abdominals).
Start by standing with your feet slightly apart, and the kettlebell held by the handle in front of your body using both hands with palms facing rearwards. Then keeping your abdominal muscles tight and avoiding twisting, bending or leaning, release one hand off the bell and swing it out to one side using the other hand.
Allowing the swing movement to bring the bell back, and keeping your torso locked to prevent it moving, guide the bell round behind your back and pass the bell from one hand to the other. Letting the momentum of the bell assist you, swing the bell out to the opposite side before guiding it back across the front of your body to switch hands again.
Repetitions: 1-2 mins (each direction)
Continuing with our look at the use of the wonderfully effective Kettlebell, this exercise focuses on achieving results using a very simple movement. It works by forcing your body to resist the weight transference as the bell circles around your body in its slingshot motion, and other than your arms and hands, the only movement should be at the ankles as you work to counterbalance the bell. Focus and coordination are also required to help you perform this safely.