Exercise - The Kettlebell Swing

There is hardly any other dynamic, multi-joint, dryland exercise that resembles so much to the rhythmical movements of standup paddleboarding as the kettlebell swing.
 

It preloads the muscles of the legs and the hip/back in almost the same, perhaps even more intense manner.
 

For paddlesports it is a more complex and more dynamic exercise than the squat.
 

Make sure that you start with a relatively light weight (10-15lbs) with which you can perform the exercise in a technically correct manner, with good posture 12-16 times. Once you are able to perform 3 sets, after week or so, you can increase the weight by 10%
 

1.      Inhale as you flex your legs into near half-squat position. Make sure that your back is straight.

2./3. With a powerful, double extension of the knees and the hips, swing the kettlebell up and forward
         as you exhale.

4.      Let the kettlebell freefall into the starting position and beyond, guided by the arms. Catch the
         freefall and at the same time preload the legs and hips just before starting the powerful
         countermovement up and forward. Keep repeating the exercise with correct breathing technique
         until you completed the set.

(if you do not have a kettlebell, temporarily, you can perform the swing with a dumbbell. Cup your hands around the the dumbbell. Just because the grip is not as strong around the dumbbel, do not use heavier than 10lbs)

 

See diagram below plus video

click image to view larger diagram