How to Do the Kettlebell Darcy Swing Exercise

A uniquely designed form of free weights, Russian kettlebells are gaining popularity in weight training across America. Considered to be more versatile than traditional free weights or dumbbells, kettlebells can be used in a variety of ways to add a new touch to your fitness routine. With a few simple steps, you can add the darcy swing into your kettlebell routine.

Difficulty: Moderately Easy

Instructions

1. Begin with proper starting position, as you do with all kettlebell training exercises. Set the kettlebell between your legs just a few inches in front of your feet. Stand with your feet just slightly further than shoulder width apart.

2. Squat down, bending at the knees and holding your weight in your heels and hips. Keep your back straight, your shoulders down and relaxed, your abdominals tight and your gaze focused forward.

3. Grasp the handle of the kettlebell with your palm face down and your knuckles facing forward. Lift slightly off of the ground and begin the darcy swing with a backward motion, swinging the kettlebell back between your legs to create momentum. On the upward swing, stand up straight.

4. Lift your arm and the kettlebell straight out in front of you, lifting with a straight arm until the swing reaches just above your head. At full lift, quickly switch hands on the handle of the kettlebell.

5. Allow the kettlebell to fall in a controlled fashion, returning to squat and swinging the weight through your open legs once again. Repeat the darcy swing, alternating arms, for 5 to 25 reps before resting and continuing with your kettlebell training.

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