SQUAT TO SWING

Watch our team member Kimmy perform the kettlebell swing to squat.

Key Movement Points: 1. Feet are shoulder width apart 2. Core is braced at all times 3. Hinging from the hips 4. As you snap forward, but prior to letting the weight travel out in front of you, pull up and switch hand position to perform squat 5. Perform squat smoothly, with heels flat and knees travelling in line with the toes 6. When finishing the squat, change your hand position to grab the bell and perform the bottom part of the swing.

Muscle Groups Worked: 1. Hamstrings 2. Quads 3. Glutes 4. Abs 5. Obliques 6. Triceps 7. Biceps 8. Traps 9. Delts 10. Lats

RUSSIAN SWING

Watch our team member Amy perform the Russian Kettlebell Swing.

Key Movement Points: 1. Feet slightly wider than shoulder width apart 2. Hips hinge back and behind the knees 3. Lumbar curve maintained throughout the movement 4. Keep knees in line with toes 5. hips and knees extend quickly, taking the kettlebell in line with chest 6. The arms are anchors, they remain straight at all times 7. Hinge from the hips taking the kettlebell back down to the bottom of the movement.

Muscle Groups Worked: 1. Glutes 2. Hamstrings 3. Lats 4. Shoulders 5. Abs 6. Obliques 7. Quads 8. Traps 9. Forearms

AMERICAN SWING

Watch our team member Amy perform the American Kettlebell Swing.

Key Movement Points: 1. Feet slightly wider than shoulder width apart 2. Hips hinge back and behind the knees 3. Lumbar curve maintained throughout the movement 4. Keep knees in line with toes 5. hips and knees extend quickly, taking the kettlebell overhead 6. The arms are anchors, they remain straight at all times 7. Hinge from the hips taking the kettlebell back down to the bottom of the movement

Muscle Groups Worked: 1. Glutes 2. Hamstrings 3. Lats 4. Shoulders 5. Abs 6. Obliques 7. Quads 8. Traps 9. Forearms

REVERSE LUNGE

Watch team member Amy perform the Kettlebell Reverse Lunge.

Key Movement Points:1. Kettlebell is held steady against chest 2. The heel of the contracting leg is flat at all times 3. Natural lumbar curve is maintained throughout 4. Knee brushes off floor at bottom of movement 5. Heel of eccentric leg raised 6. Chest kept proud at all times.

Muscle Groups Worked: 1. Glutes 2. Quads 3. Hamstrings 4. Calves 5. Abs 6. Obliques 7. Traps 8. Biceps 9. Forearms

GOBLET SQUAT

Watch Amy perform the Kettlebell Goblet Squat.

Key Movement Points: 1. Feet shoulder width (or slightly wider) apart 2. Kettlebell held against chest 3. Knees stay in line with your toes 4. Bend from the knees, dropping the hips below the knees 5. Glutes and core engaged 6. Hells flat throughout the entire movement 7. 3 points of contact to the ground throughout (inside, outside and heel of foot) 8. Maintain natural lumbar curve.

Muscle Groups Worked: 1. Quads 2. Glutes 3. Hamstrings 4. Calves 5. Abs 6. Obliques 7. Biceps 8. Triceps 9. Delts 10. Lats