Kettlebell Alternating Swing Catch

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Kettlebell Alternating Swing Catch

Instructions

Preparation

Begin with Swing.

Execution

Release kettlebell as it reaches shoulder height. As kettlebell begins to fall back down, grasp kettlebell handle with opposite hand. Immediately bend over at hips while bending knees. Allow arms to straighten and forearms to make contact with inner thighs while kettlebell swings back under hips. Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward. Repeat by continuing to switch between hands at height of each swing.

Comments

Keep arm straight and back taut throughout swing. Torso will be rotated slightly but attempt to keep shoulders somewhat square by resisting pull of kettlebell twist torso too far. Exercise emphasizes hand-eye coordination.
 
Dynamic shoulder and shoulder girdle movements are largely passive due to pendulum effect. Following dynamic forces are used during initial pull of kettlebell between legs.

Classification

 Utility: Specialized
 Mechanics: Compound
 Force: Pull

Force (Articulation)

Dynamic

Dynamic (Passive)

Static

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