The Kettlebell Spider Swing

 

By MH Staff - Posted on 28th March 2014

YOUR GOAL: 100 SWINGS WITHOUT REST. Doing 100 kettlebell swings in a row is tough. Doing them on one leg at a time – as this month’s challenge, the kettlebell spider swing, requires – will light your muscles on fire and strain your willpower. “The instability of the exercise calls more muscles into play, increasing the intensity of the workout,” says BJ Gaddour, CEO of streamfit.com. “To complete 100 reps, you’ll need not only strength and stamina but also total-body coordination.”

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Hold the kettlebell in both hands at arm’s length in front of you with your knees slightly bent and your feet shoulder-width apart. Keep your lower back naturally arched.

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Without changing the bend in your knees, bend at your hips and swing the kettlebell between your legs. Your forearms should touch the insides of your thighs.

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Thrust your hips forward and swing the bell to chest level as you shift your weight to your left foot and raise your right knee towards your right elbow. Reverse the move, repeat; switch legs with each rep.

HOW TO DO IT Grab a 16kg kettlebell (if that’s too heavy, downsize) and follow the exercise instructions below. If you can’t complete 
100 consecutive swings, start with 
10 a minute and work your way up.