And activated so that the shoulders

And activated so that the shoulders are held in place in the swing. Let the kettlebell swing down and back between the legs. Avoid bending in the hip before the Pro Health Pedia swinging arm is back in the thigh. If you bend too early in the hip, an unnecessary weight is placed on the lower back, which increases the risk of injury. Kettlebell Exercise 2: Windmill Stand with your kettlebell in rack position and push it up vertically into the stretched arm. Lock your elbow and look at the kettlebell. Turn your feet in the opposite direction of the arm holding the kettlebell. Push the hip out to the Pro Health Pedia side and place the free hand on the opposite leg. Now slowly lower the body until the free hand touches the floor. Make sure your stomach is tense, your hip pushed out to the side, and your eyes are on the kettlebell. Now push up through your shoulder as you raise your body to the vertical again - still with your eyes on the kettlebell. Standing completely upright lowers your kettlebell to rack position. Kettlebell Exercise 3: Clean & Pres Begin the 'clean' with a one-handed swing. Swing the kettlebell forward, and bend your arm slightly as the kettlebell reaches hip height, and then flip the kettlebell over Pro Health Pedia your hand. Along the tilt, the arm is placed against the side of the chest, while the ball is placed against the arm in a gentle motion. You have now performed a 'clean' and have your kettlebell in rack position. Press the kettlebell vertically up and hold the elbow to the side all the way up. Then lower your kettlebell to rack position and from there back between the legs. Kettlebell Exercise 4: Rack lunges Begin standing with your kettlebell in rack position. Take one long step forward with one leg. If you hold your kettlebell in your right hand, you step forward with your right leg.