WEBVTT

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Yeah , In reference to the

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medicine ball toss . We just explain

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that one of the best ways to practice

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for that event is to actually do the

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medicine ball toss . However , there

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are some exercises that you can make

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work with very little space . And you

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could do this inside or outside . And

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one of those movements is going to be a

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two hand kettle bell . Swing the great

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thing about this kettle bell exercises .

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You can practice the exact movement

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pattern that is involved in the

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medicine ball toss without actually

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having to throw anything . So we have a

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kettle bell on the ground here .

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Easiest way to do the kettle bell swing .

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First of all , grab the top of the

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kettle bell by the horns here . The

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outside of the horns . Okay , two hands

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here , right between your feet . The

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initial movement with a kettlebell

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swing to bend the hips hinge at the

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hips , bend the knees and do an initial

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striking motion back between your legs .

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So it goes from here to here and then

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you pop up with the swing . This kettle

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bell swing should not be a front race

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Onley using the shoulders . Yeah , this

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is not a very gradual front raise like

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you would see with the dumb Bell . And

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it's not a front raise standing still

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here . You want to use the entire body .

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What makes the kettlebell swing work

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and makes it more powerful is the same

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exact thing that's gonna make you

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better at the medicine ball toss using

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the hips . This is a full body hips

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forward , explosive motion . So from

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the side , grab the kettle bell ,

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strike it back and the hips come

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forward . You should have very little

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movement in the shoulders . With this

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movement pattern , this should all be

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done with the hips . You wanna bring

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the kettle bell up to about face level ,

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bring it back down again and let the mo

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mentum carry you forward with the

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explosive motion .