48 In-spire
LS
The two exercises that I am focussing on this month are using the same equipment, but two movements working
the similar muscle groups. The first one I will focus on is called Kettlebell Snatch and the second is the Kettlebell
Swing. Kettlebells are tools used for resistance training that resemble a cannon ball with a handle. According to
the American Council on Exercise, kettlebells were developed in the early 1700s by Russian strongmen to help
build strength. Proper use of kettlebells conditions your upper and lower body, as well as your cardiovascular
system. The snatch is a classic kettlebell movement that works your shoulders, legs, buttocks and triceps.
The Kettlebell Swing
The swing is a traditional kettlebell exercise with numerous benefits. Performed either two-handed or using
one arm at a time, the kettlebell is swung from between the knees to anywhere between eye level to fully
overhead--kettlebell traditionalists utilising the former while followers of Crossfit and other conditioning
programs the latter. The swing exercise can also be performed with a dumbbell, weight plate or even a
medicine ball in a bag if a kettlebell is not available.
Stand with your feet shoulder--width apart and holding the kettlebell handle in both hands. Keep your weight
spread evenly through your heels and forefoot. Bend your knees and descend into a quarter squat and push
your hips back. Lean forwards and lower the weight between your knees. Keeping your arms straight, your
shoulders back and without rounding your back, thrust your hips forwards and swing the kettlebell up to
your preferred height. Allow gravity to pull the kettlebell back down as you push your butt back, bend your
knees, and get ready for another swing.
In-spire LS
Fitness
Moves of The Month
2
Words by Alexander Renaud @xander29_pt