Let’s Train

Works

• Buttocks · gluteus maximus
• Back of the thigh · hamstrings
• Upper back · trapezius and rhomboids
• Forearm and grip · wrist and finger flexors

Needs

Kettlebell

Setup

Stand with feet a little wider than your hips. Put a kettlebell on the floor in front of you. Learn the swing first.

Steps

1. Push your hips back and hold the handle with one hand.
2. Swing the bell back between your legs.
3. Stand up fast and keep the elbow close to your body so the bell travels up close.
4. Let the bell roll softly onto the back of your forearm at your shoulder.
5. Let it drop back between your legs for the next rep. Do the same number on the other side.

Breathing

Breathe in as the bell goes back. Breathe out as your hips push forward.

Where you feel it

In your buttocks and the back of your thighs, and in your upper back.

Common mistakes

• Swinging the bell wide, so it bangs onto the forearm.
• Lifting it with the arm.

When to stop