You might want to chalk up for this one!
You Only Need 1 Kettlebell For This Total-Body Workout That'll Crush You in 10 Minutes
This is a Russian kettlebell swing, which means the bell never goes above shoulder height, or eye level. This is a great variation for beginners and those with tight or injured shoulders. And since the kettlebell is moving up and down at a faster rate than it would if you were doing an American kettlebell swing , you'll feel your heart rate accelerate faster. Get ready to sweat and breathe heavy!Begin with a lighter-weight kettlebell and increase weight as you get stronger.
With a flat back and your core engaged, inhale to bend the knees and push your butt back. The weight should be back in the heels so your knees are in line with the toes. Keep your abs strong and arms straight. On an exhale, press into your feet, squeezing your legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives the kettlebell to shoulder height.
Inhale and with control come back to the starting position, allowing the kettlebell to swing back between your legs.
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