Exercise
- Stand in spine-neutral position with feet slightly wider than shoulder-width apart.
- Hold kettlebell with both hands, palms down, arms in front of body.
- Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.
- Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell forwards and to shoulder height, engaging hips and glutes all the time. The hips and glutes, rather than the arms, should be driving the kettlebell forward.
- Lower kettlebell back down between legs and repeat swinging motion for 12-15 repetitions, or according to your particular program and weight of kettlebell.
Video
Challenge
| Day 1 | 25 swings |
| Day 2 | 27 swings |
| Day 3 | 29 swings |
| Day 4 | 31 swings |
| Day 5 | 33 swings |
| Day 6 | 35 swings |
| Day 7 | 37 swings |
| Day 8 | 39 swings |
| Day 9 | 41 swings |
| Day 10 | 43 swings |
| Day 11 | 45 swings |
| Day 12 | 47 swings |
| Day 13 | 49 swings |
| Day 14 | 51 swings |
| Day 15 | 53 swings |
| Day 16 | 55 swings |
| Day 17 | 57 swings |
| Day 18 | 59 swings |
| Day 19 | 61 swings |
| Day 20 | 63 swings |
| Day 21 | 65 swings |
| Day 22 | 67 swings |
| Day 23 | 69 swings |
| Day 24 | 71 swings |
| Day 25 | 73 swings |
| Day 26 | 75 swings |
| Day 27 | 77 swings |
| Day 28 | 79 swings |
| Day 29 | 81 swings |
| Day 30 | 83 swings |