Make sure you are warmed up, especially the shoulders. Put a loop of very thick rope (can be bought at a marine shop) through the handle and put the ends of the rope around the handle and through the loop (as shown in the pictures). Snug this knot tight and center it. The rope should be about six feet long, which should give you two 2 and 1/2 foot long ropes to hold on to.

Grab both ropes about 2 feet from the handle. Your grip should be like you are grabbing a baseball bat. Swing the Kettlebell back and forth a few times, kind of like you are putting a golf ball or hitting a croquet ball. Practice swinging it higher and higher until you feel confident in your grip. Your feet should be spread a bit over shoulder width and it helps to have a bend in your knees.

When you can easily swing it around shoulder level, you should be ready. As you swing it up past and over your left shoulder, your right forearm should be horizontal, skimming the top of your head, As the kb swing around your back and goes around your right side, your left forearm should now be horizontal as it skims over your head. The swinging of the KB in front of you should be like swing a baseball bat. Find an arc you feel comfortable with, starting with a swing around waist level.

Keep your abs and back tight. Your shoulders, obliques and lats should get a great work-out. It is CRITICAL that you swing a small weight first, then build up to the KB.

Do a few revolutions one way, rest, the do a few the other way. Build up to doing ten to twelve reps. This is a highly ballistic exercise - be careful! Don't over do it.

As Pavel would say, "Enjoy!"

Tom Corrigan
KB Enthusiast