2. Progress to dynamic excercises

    • 2a) Two Handed Kettlebell Swing

The kettlebell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms nearly straight. The key to a good kettlebell swing is effectively thrusting the hips, not bending too much at the knees and sending the weight forwards, as opposed to squatting the weight up, or lifting up with the arms

    • 2b) Kettlebell Squat

The basic squat is performed holding one or more kettlebells in the rack position, or a single a bell shoulder height.

    • 2c) Kettlebell Lunge

A lunge performed with the kettlebell held in an overhead or chest position.

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