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Kettlebell Speed Two-Hand Swing

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

Calories Burned:  646 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Thighs
1. Stand with legs shoulder-width apart and knees slightly bent.

2.  Place kettlebell in the center of your legs and grab with both hands in an overhand grip.

3. Bend your legs and use your hips to swing the kettlebell up over your head to full extension (slightly in front of your head).

4. To increase your speed, push the kettlebell down between your legs in a controlled, swinging motion. Repeat.

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