"The king of exercises—the two-handed kettlebell swing—is all you need for dramatic changes. Here are a few guidelines: • Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at 10:00 or 11:00, and your right would point at 1:00 or 2:00. • Keep your shoulders pulled back (retracted) and down to avoid rounding your back. • The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting- down movement. • Do not let your shoulders go in front of your knees at any point. • Imagine pinching a penny between your butt cheeks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more. If your dog’s head gets in the way, it should be lights out for Fido. 75 total reps, 2-3 times a week, is the recipe. Simple works." #timferriss #kettlebell #simpleworkouts #lessitsmore #fitness #strength #girlswholift
