Exercise of the Week...

• February 18, 2006

• February 11, 2006

• February 4, 2006

• January 28, 2006

• January 21, 2006

• January 14, 2006

• January 7, 2006

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H2H: Kettlebells Circuits

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Exercise of the Week: January 7, 2006

"Swing Release"

The "Swing Release" is a dynamic "Hand-to-Hand" exercise that refreshes high repetition kettlebell routines that incorporate the traditional "Swing".

Figure 1	Figure 2	Figure 3	Figure 4

Technique:

1. Take a natural stance.
2. Keep your chest open and your back straight.
3. Sit back rather than down. (Figure 1)
4. Keep your shins nearly vertical throughout the exercise.
5. Lift dynamically rather than hesitantly - SNAP through. (Figure 2)
6. Keep your arm straight and loose; use your leg power.
7. Extend you hips and knees on the top.
8. Actively exhale at the top.
9. Inhale into your abdomen on the bottom.
10. When the kettlebell is about chest height, drag your fingers off the
    handle at a 45 degree angle.
11. Allow the kettlebell to fly up vertically with the handle horizontal. (Figure 3)
12. Grab the handle and resume the Swing. (Figure 4)

Variation:

Swing Release & Tap Chest
Once you perfected the "Swing Release" and are able to project the kettlebell high, you are ready to add the chest tap. Quickly tap your chest with both hands and then grab the handle.

Benefits:

• Increases core and leg strength.
• Increases explosive power.
• Increases grip strength.
• Yeilds higher level of cardio conditioning.
• Improves eye-hand coordination.
• Refreshes high repetition kettlebell routines.

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