Begin this Kettlebell exercise in standing with your feet shoulder width apart, your feet facing forwards and a light Kettlebell as demonstrated (figure 1). Keeping your back straight, slowly perform a squat ensuring you stick your bottom out (as though you are going to sit in a chair). Your knees should be in line with your middle toes and should not move forward past your toes. Then slowly return to the starting position maintaining good posture throughout the exercise. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free.
Kettlebell Lunges
Begin this exercise standing in the position demonstrated (figure 2) with your back straight, your feet facing forward and holding a light Kettlebell in each hand. Slowly lower your body until your front knee is at a right angle. Your front knee should be in line with your middle toe and should not move forward past your toes. Then slowly return to the starting position maintaining good posture throughout the exercise. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free.
Kettlebell Swings
Begin this Kettlebell exercise in a squat position, with your feet shoulder width apart and facing forwards, your back straight and holding a light Kettlebell with both hands (between your legs) as demonstrated (figure 3). Keeping your back and elbows straight, simultaneously raise your arms and straighten your legs in a smooth, controlled motion as demonstrated, tightening your buttock muscles. Then return to the starting position. Ensure your knees are in line with your middle toes and do not move forward past your toes throughout the exercise. This exercise should be performed in good posture without pauses, in a fluid, continuous rhythm. Maintain activation of your transversus abdominis muscle throughout the exercise. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free. When stopping or starting this exercise, allow a few repetitions to gradually slow or build the momentum of the Kettlebell to reduce strain on the shoulders and lower back.
