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Kettlebell 101 (Jan 2011)

Exercise 1: Swing
Exercise 1: Swing
Exercise 1: Swing
Exercise 2: Push Press
Exercise 2: Push Press
Step 3/3
Exercise 3: Figure Eight
Exercise 3: Figure Eight

Exercise 1: Swing

Step 1/3

Place the kettlebell between your feet. Squat and loosely grasp the handle with both hands to lift it off the floor.

Exercise 1: Swing

Step 2/3

Straighten your legs, using them to propel the kettlebell forward so that it swings slightly higher than eye level by the time your legs are straight. Resist the urge to lift with your arms.

Exercise 1: Swing

Step 3/3

Squat as the kettlebell swings back toward the floor. Repeat 10 times. Place the kettlebell on the ground after you complete your last squat.

Exercise 2: Push Press

Step 1/3

Stand with your feet in parallel, hip-width apart. Hold the handle in your right hand with the arm bent, the wrist straight, and the handle in front
of your chest. Bend your knees.

Exercise 2: Push Press

Step 2/3

Use your legs to propel the kettlebell over your head as you stand. Rotate your arm so that the inside of your wrist faces forward.

Exercise 2: Push Press

Return to the starting position. Repeat 10 times with the right arm, then switch sides.

Exercise 3: Figure Eight

Step 1/2

Begin in a wide squat with your feet slightly turned out. Hold the kettlebell handle in your right hand. Reach under your left thigh to pass it to your left hand.

Exercise 3: Figure Eight

Step 2/2

Swing the kettlebell around your left leg, then reach under your right thigh to pass it to your right hand. Continuously pass the kettlebell back and forth, between your left and right hands, weaving it through your legs for at least one minute.

About Colleen Bohen

I’m proud of my “comp kid” past! Dance meant everything to me when I was a kid, and I spent my happiest hours studying ballet, tap, jazz, lyrical and hip hop for 15 years at my local Long Island studio, L.A. Dance Studio, and competing with its company. I majored in journalism at Hofstra University, and save for an early stint with the student-run organization Danceworks, my dance career wound down just as my journalism career ramped up. Most of my attention was soon diverted to my work with the school’s newspaper, student magazine and an internship in NYC. After college, I spent a few years as a business journalist covering the toy and consumer electronics industries and now I’m ecstatic that I’ve found a way back to my first love—dance!
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