So check your ego at that door and ensure every workout meets you where you’re at today.
Essentially, the move can be thought of as a vertical plank, adds Castro.
“All parts of your body are invited to the party and are working together,” she says.
Photo: Anthony Cunanan / MUA: Tee Chavez
And this statement rings true for both the classic kettlebell swing and its variations.
This versatility is just one reason why kettlebells are one of ourfavorite pieces of CrossFit equipment.
Bend knees slightly and hinge at hips to lower arms toward the floor.
Grab the kettlebell handle with both hands and tilt it toward body.
B.On an inhale, hike the kettlebell back and up between thighs.
Keep arms extended with a slight bend in elbows throughout the movement.
C.Hinge at hips, bend knees slightly, and drive the kettlebell back down and in between thighs.
In this alternative, the kettlebell will be positioned directly underneath your hips rather than in front of them.
“It’s a good way to get people comfortable and connect with the ground better.”
A.Stand with feet hip-width apart, hands at sides, and a kettlebell on the floor between feet.
B.Bend knees slightly and sit back into hips to lower arms toward the floor.
Grab the kettlebell handle with both hands.
C.Push through heels and thrust hips forward to lift torso and pull the kettlebell up off the floor.
“You’re getting more bang for your buck,” she adds.
F.Press through feet to straighten legs and return to standing.
Then, quickly press the kettlebell above head toward the ceiling until arms are fully extended.
G.Lower the kettlebell back to chest and shift hands back to the top of the kettlebell handle.
Bend knees slightly and hinge at hips to lower arms toward the floor.
Grab the kettlebell handle with left hand and tilt it toward body.
Keep left arm extended with a slight bend in elbow throughout the movement.
Right arm continues to mirror the actions of left arm.
C.At the top of the movement, grab the kettlebell handle with right hand and remove left hand.
Hinge at hips, bend knees slightly, and drive the kettlebell back down and in between thighs.
Left arm should mimic the movement pattern on the outside of left thigh.
“It’s a good way to run sprints without actually running,” she explains.
Bend knees slightly and hinge at hips to lower arms toward the floor.
Grab each kettlebell handle with one hand and tilt them toward body.
B.On an inhale, hike the kettlebells back and up between thighs.
Keep arms extended with a slight bend in elbows throughout the movement.
C.Hinge at hips, bend knees slightly, and drive the kettlebells back down and in between thighs.
