Primarily a hamstring and glute, (back of leg and bum) exercise, the movement will also use the core and upper body if done properly.
Technique is very important. Follow these teaching points below;
- Starting position is bent forward with back straight, kettlebell hung between your legs. Imagine you are doing a hamstring stretch.
- Your knees should be 20% bent and bum pushed back.
- Pull your shoulders back and squeeze your shoulder blades together. Remember the importance of keeping your back straight!
- Next, in one explosive movement, push your hips forward and straighten your legs. Keep your arms straight and the kettle bell should be out in front of you in a 90 degree angle at chest height.
- Use gravity to keep momentum and let the kettle bell swing back between your legs in the starting position.
- From this point you need to keep the kettlebell moving throughout, repeating the above until your set is over.
- Remember to keep your form strict throughout this exercise.
Please do not hesitate to ask one of the trainers to give you a demo if you are unsure about any part of the exercise.
Good luck and happy training!
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Ben Wilson, Personal Trainer, Caversham Health & Fitness
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Knees should actually be 28% bent, that’s what the professionals say!
Thanks for your comment Bob. From our experience different trainers advise different amounts of knee bend. The main thing to ensure correct and safe technique is that the hips go back and thrust forward so the quads don’t take over the exercise.