Fitness Post – Unusual Exercise Combinations 3

The Kettlebell Swing has become a favorite exercise in gyms and can be done with two hands or one as depicted in the picture sequence above. I have deliberately used the one-handed picture sequence because an unusual addition to this exercise is to add a side step and a change of hands between. It takes some coordination but is worth persisting with as it adds two extra dimensions to the exercise. 

I don’t have Kettlebells at home, so I use a Dumbbell instead. I start with my feet hip-width apart, so closer than the pictures depict, so I can step to each side comfortably. The Kettlebell or Dumbbell Swing is a great addition to your workout as it adds a power element to it and does not take a lot of technical knowledge to perfect. As long as you keep balance, your back straight and your shoulders aligned over your hips, you can’t go wrong. The power movement is in the upward swing of the implement you are using and let gravity take it downwards in a natural arc. Keep your arm straight throughout the swing.

In the version I am writing about the tricky part is changing the Kettlebell or Dumbbell between hands at the top of the swing. But it really only takes a bit of concentration to perfect this and start the exercise with a lighter implement than you would use in a normal Swing. Perfect this alternate change of hands to begin with before you add in the third element.

In doing the Kettlebell or Dumbbell Swing with a Side Step start with the implement in the right hand (or left hand, it is not important). As you swing it upwards take a side step with the opposite leg that you have the implement in as it is a natural movement to do (so, to the left). Transfer the Kettlebell or Dumbbell at the top of the swing. Let it swing naturally down between your legs and then take a side step back to  where you started from as you swing it up with your left hand (so, to the right).

Keep alternating between hands and stepping to each each to complete the required number of repetitions e.g. 20 repetitions or 10 to each side. Focus on a natural, rhythmical movement throughout each set and keep the movement even in pattern and tempo.

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