Swing Double Arm with Towel with One KB
This exercise disconnects you from the kettlebell, allowing you to feel and see the action of the swing.
- Starting Position:
- Symmetrical Stance
Place a kettlebell a foot or more in front of the feet with a towel threaded through the handle. Perform a hip hinge keeping proper spinal alignment and grasp one side of the towel in each hand about one inch or so from the handle.
Once in the starting position, begin the towel swing by taking a sharp inhale through the nose. Hike the kettlebell back between the legs so that the upper arms are against the ribs, the forearms are high in the groin, and the kettlebell projects straight behind.
At the moment of greatest load, perform an aggressive hip extension by pushing the feet into the ground, keeping the arms against the ribs for as long as possible, and do not lead with the shoulders. Bring the hips through with a forced exhale until the body forms a straight line from ear to ankle.
At the top of the swing, the kettlebell and both arms should form a straight line. As the kettlebell begins to fall back down bring the upper arms against the ribs. Perform a hip hinge, catching the kettlebell at the bottom position before attempting another repetition.
