There I was, minding my own business, when all of a sudden I found myself in Serbia, no wait, Sweden, no wait, Sao Paulo, Brazil, no wait, St. Paul, Minnesota, no wait, Atlanta, Georgia without my kettle bell. I have a great strength coach who is sending me work outs that are supposed to done with a KB and I have no KB. What to do? Check out the following video clip - it gives you several versions of the KB swing using a dumbbell or a gripper plate. The commentator provides some useful information and the model uses excellent form. Notice the flat back, the neutral spine, the explosion of the bottom of the movement, and how she locks out her hips. As stated by the video, the KB is the best tool for the swing. But if you do not have a KB to train with, use what is available. Adapt, improvise, overcome. Capt.
http://www.youtube.com/watch?v=j1f5Ou0yIu8
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