How to Do a Hand-to-Hand Swing With Kettlebells

Made popular by the latest Rocky Balboa movie, kettlebells, otherwise known as Russian dumbbells have made their way into gyms nationwide. They provide a more fluid range-of-motion than regular dumbbells. Use the hand-to-hand swing to work your glutes, thighs and hips, as well as improve your hand-eye coordination.

Difficulty: Moderately Easy

Instructions

1. Learn the regular swing first. Practice swinging a kettlebell with each arm until you learn how the bell moves with your hand. It is much different than a regular dumbbell because you can shift the weight easier to isolate certain muscles.

2. Choose the right size weight for your exercise. Start with a light weight because you can always add more weight later.

3. Grab the weight in one hand and bend at the knees. Explode upwards towards the ceiling. Bring the weight up and out, in front of you and let it go when it reaches the middle of your chest.

4. Catch the weight in mid-air with your opposite hand. Focus your eyes on your target in the center of your chest. You should also feel no stress on your shoulder or arms because your legs and hips did all the work.

5. Bring the kettlebell back down, slowly and controlled, to the ground and repeat. Try to do 3 sets of 10 repetitions.

Tips & Warnings

• Wear the right protective equipment. When lifting weights, you should always wear workout gloves and a weight belt. Weightlifting is always safest when done with a partner who's spotting and observing all your exercises.

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