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Kettle bell for cardio

The exercises pack in a lot during a low-impact session

August 09, 2013|By Melinda Fulmer

Kettle bell exercises are a great multi-tasker, packing cardio and strength training in one fluid, low-impact session. The kettle bell snatch is a natural progression for those who have mastered the basic kettle bell swing. The move is demonstrated here by David Schenk, co-founder of Cross Train LA in Hollywood.

What it does

The swing-and-press movement works your back, glutes, hamstrings, triceps and shoulders.

What to do

From a standing position with feet more than shoulder-width apart, grab the kettle bell and swing it between your legs, keeping your spine in a neutral (not arched) position.

As the weight reaches shoulder level and hips come forward, straighten your legs and press the weight up to the ceiling; locking your elbow as your arm is in one straight line next to your ear, palm facing out.

To avoid banging your wrist with the weight, only lock your elbow when your arm is completely vertical. When done correctly, Schenk says, the kettle bell will fall gently to the back of your wrist.

Pause at the top before letting the weight lead the movement back down between your legs. Repeat.

How much

Start with 15 to 20 repetitions, eventually working up to 21/2 minutes on each side. A good kettle bell weight for most women to start with is 8 to 12 pounds. Men can try anywhere from 15 to 25 pounds, depending on their fitness level.


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