Kettlebell Swing with Powerband

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Instructions

With a kettlebell on the ground and a powerband wrapped around its handle, stand with a shoulder width stance with toes pointed out slightly, whilst standing on the ends of the powerband. Squat down and grasp the sides of the kettlebell handle with both hands. Keep your arms straight (with a slight bend in the elbows), shoulders tight, head up and core braced. Lift the kettlebell off the floor and stand up straight. Bend back slightly with your hips and swing the kettlebell between your legs, then powerfully extend your hips bringing the kettlebell up to shoulder height. Using the momentum of the movement, bring the kettlebell back down between your legs and repeat for the desired number of repetitions.

Tip

The power of this exercise is in the hips. Avoid using your arms and upper body to initiate the swing. Keep your core braced and upper back engaged throughout this exercise. Have the resistance on the band tight enough so that you have to work hard to swing it up to shoulder height, but not so hard that you aren’t able to get it close to that height or you are unable to maintain good technique.

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Kettlebell Swing with Powerband

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