How to Do a Dead Swing With Kettlebells

Kettlebells are unique handled weights which originated in Russia, but are quickly gaining popularity in the United States. Many weight lifters claim that they prefer kettlebells for their workouts as their unique design allows for far more versatility in exercises. The dead swing is a simple kettlebell technique, just one of many you can begin practicing today.

Instructions

Difficulty: Moderately Easy

1. Stand with your feet about shoulder width apart and place your kettebell between your legs with the handle horizontal to your body. For the dead swing workout, you may want to choose a slightly heavier kettlebell, as you will be working with both arms at the same time.
2. Squat down, gripping the handle of the kettlebell with both hands. Keep your spine as straight as possible throughout the exercise, trying to lower your body only with your knees and not by leaning forward. If you must lean forward to grip the weight, lean from your hips without creating excess curve in your spine.
3. Lift from the legs slowly and with controlled movement. As you rise, lift the kettlebell and swing the weight in front of your body. Your arms should be straight throughout the entire workout, lifting the kettlebell as high as is comfortable. If you notice tension building in your neck, try to relax your shoulders and roll them back, even as you lift.
4. Lower into a squat once again as you begin to feel the downward momentum of the kettlebell. Allow the weight to rest on the floor, a dead weight, before lifting and swinging once again. Perform 10 to 20 dead swings, depending on your fitness level.