10kg Kettlebell

 

Kettlebell Bird Dog Row

 

How to do it

 

Stand on your hands and knees on a bench.

Your hands should be directly under your shoulders and your knees directly under your hips.

 

Hold the kettlebell on the side of the bench in your right hand.

Extend your left leg until it is parallel to the ground and hold it until the end of the exercise.

 

Next, contract your abs and lift the kettlebell in a rowing motion while keeping your elbows as close to your body as possible.

Keep your abs tight to prevent your hips from twisting and your back straight.

Then, lower your arms to the starting position while keeping your legs extended and reverse back to the start.

 

Kettlebell Swing

The kettlebell swing is a great full-body aerobic exercise that improves functional movement and promotes fluidity, helping the lower back adapt to explosive stress.

 

How to do it

 

Hold the kettlebell with both hands in an overhand grip. Stand with your feet shoulder-width apart.

Bend your hips and knees until the kettlebell is halfway between your legs, with your hands under your crotch.

 

Explosively extend your hips and legs, pushing through your hips to swing the weight until your arms are parallel to the ground.

Let the weight drop back between your legs as your hips and knees return to the starting position.

 

Let the kettlebell swing under your crotch to generate momentum as it returns to the front.

Then, repeat with the same explosive hip thrust that started the first swing.