Kettlebell Challenge

Hi, it’s Linkan back again with another Fit Kids monthly challenge. This month, we’re doing kettlebell swings and burpees. If you don’t remember how to do a burpee, refer to page 7 of the December issue of Epic Kids.

First, a bit of history on what kettlebells are. They look like a cannonball with a handle, which is called the horn. Kettlebells originated in ancient Russia and were first used as a counter weight for purchasing goods at markets and from farms.

Russian farmers realized that by swiping and pressing the kettlebells, they could increase their strength and endurance. Contents were held in villages and towns during festivals, fairs, and circuses, and it became an official sport in 1958.

How to Do a Kettlebell Swing

First, place the kettlebell on the ground between your feet.

Keep your feet a little sider than shoulder-width. Slightly bend your knees and bend at the waist while grabbing the handle with both hands.

Keeping your back straight, neck natural, shoulders back, and abs tight, hike the bell back like a football and then forcefully stand up by thrusting your hips forward. This is an explosive movement. Don’t lift the kettlebell with your arms. Let the force of your hips bring it up. Let the kettlebell swing back between your legs while keeping the same position in your back and neck.

Be careful not to swing a kettlebell around anyone, or anything breakable—that’s dangerous. Have a parent help you to make sure you’re doing them safely. Even better, suggest they do the challenge with you.

Here’s the plan:
30 burpees
10 kettlebell swings
25 burpees
15 kettlebell swings
20 burpees
20 kettlebell swings
15 burpees
25 kettlebell swings
10 burpees
30 kettlebell swings
5 burpees
35 kettlebell swings

The goal is to finish this challenge in 15 minutes. Trust me, the first time you do this it’s not going to be easy, but as you keep doing this and practicing, it’ll get easier.