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One-handed swings allow the receptors of your feet to work independently, as well as permitting your obliques and your glutes to work separately. You've learned how to change planes with the Turkish getup and how to decelerate weight with the swing.


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To build your hands and glutes to be resilient, and add in some overhead work, he suggests the dead clean and press. This move starts with the bell between your heels -- hence the term "dead" -- with a clean into the rack position.

ISBN 13: 9780062104236

To further change your body, add in the long cycle; this means performing a move with lots of volume, doing the clean and press continuously for up to 10 minutes. For additional work on the legs and abs, as well as improved flexibility, DiLuglio suggests a windmill and overhead squat combination. The windmill also works the hips and shoulder girdle. The overhead squat is simple to describe -- a squat with one hand pressing the bell overhead, elbow locked out -- and deceptively difficult to execute.

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To put your program together, do one Turkish getup per side. Follow with 20 seconds of one-handed swings on the right, a second rest, 20 seconds on the left, and repeat for a total of four sets.

You can also switch the bell hand to hand. For the clean and press, DiLuglio suggests ladders -- one on each side, then two per side, then three, adding one more at each additional workout.

The Swing!: Lose the Fat and Get Fit with This Revolutionary Kettlebell Program

Windmills and overheads squat can be your choice -- do them for time, for reps or ladders, DiLuglio suggests. This world adventurer and travel book author, who graduates summa cum laude in journalism from the University of Maryland, specializes in travel and food -- as well as sports and fitness.


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She's also a property manager and writes on DIY projects. It can lift and shape your butt in a way that leads to admiring compliments or even better, result in your own personal satisfaction in how fine your body has shaped up. Best of all, you can match your kettlebell swing frequency -- with complete freedom -- to your time availability and fitness goals. The swing entails hoisting the kettlebell from between the upper legs repeatedly to about eye level via hip propulsion rather than muscling it with the arms. She advocates performing the swing at least twice a week and as often as every other day -- three days some weeks, four on others -- allowing for rest days for the muscles to recuperate.

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New York City-based kettlebell trainer Lorna Kleidman allows you more latitude to satisfy your inner hardcore Nestie should you so desire. She advises that beginning Nesties use kettlebells weighing 15 to 20 pounds; if a guy friend joins you, he can likely up his weight selection to 20 to 30 pounds. This is in line with Russian exercise science theories, which encourage strength training to occur as often as possible while you remain as fresh as possible, Tsatsouline writes.

The Swing!: Lose the Fat and Get Fit with this Revolutionary Kettlebell Program

You can next change the weight used, using a lighter bell for 20 minutes of alternating single-arm swings. You can also reduce your rest periods if you perform interval sets or try the CrossFit style swing, with the kettlebell in the overhead position. This world adventurer and travel book author, who graduates summa cum laude in journalism from the University of Maryland, specializes in travel and food -- as well as sports and fitness.

She's also a property manager and writes on DIY projects. A kettlebell don't mean a thing if it ain't got that swing.