Online Fitness Trainer, Exercise Programs & Workout Routines

Kettlebell Russian One-Hand Swing

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  527 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Thighs
Instructions: 
1. Stand with legs shoulder-width apart and knees slightly bent.
 
2. Place kettlebell in the center of your legs and grab with one hand in an overhand grip.
 
3. Bend your legs and use your hips to swing the kettlebell up to face height.
 
4. Let the kettlebell fall down between your legs in a controlled, swinging motion. Repeat. 

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