The power generated by throwing your hips into any movement is amazing. Your power comes from the center of your body, or from your core, and travels outward to your arms and legs. The more power you can generate out of your hips, the easier it is to swing a Kettle Bell, clean a barbell, or throw a ball. While you can cycle your swing faster by drawing the Bell downwards with your arms, remember that your arms are mostly just straps holding onto the Kettle Bell. Your power comes from popping your hips hard.
3 rounds of:
400 meter run
21 Kettle Bell Swings (Men use 24kgs, ladies use 16kgs)
12 Pull Ups
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