There are no kettlebells available here in Australia, so I've been doing
what I call 'dumbbell swings' every week inbetween abs exercises.  Using a
25kg dumbbell, I stand legs apart with one hand holding the dumbbell down
between my ankles, the other hand tucked into my waistband behind my back.
Then I swing the dumbbell up with a straight arm and a full body swing - it
goes up easily if I have the speed right - pause for about a second, just
long enough for the pausing to be a stability and control exercise in
itself - then swing the weight back down between my legs, letting it travel
as far back between them as it will go comfortably, then up again.  Five
reps with each hand.  I could swing 30kg, but the balancing at the top would
not be pretty, so I leave the weight at 25kg.  My son uses 35kg and he looks
just great when he does it.  Gym traditionalists look at him in amazement
and ask <What does that work?>  His reply: <Try it.  You'll find out!>

The exercise has a lot of the essential ingredients of paleo replication:
full body, the blending of strength, power and poise.  And exhilaration!

Keith
----- Original Message -----
From: "Mike Kerrigan" <[log in to unmask]>
To: <[log in to unmask]>
Sent: Thursday, September 19, 2002 7:08 AM
Subject: Re: [EVOLUTIONARY-FITNESS] EVOLUTIONARY-FITNESS Digest - 17 Sep
2002 to 18 Sep 2002 (#2002-44)


> Hello,
>
> FYI:  I have been using the Dragondoor versions for over a year and
> consider then to be a legitimate tool for an excellent workout.    Two
> handed exercises, even with the 36 pounders, will  put a good zap on you,
> quickly.  The only downer with the DD KBs is that you can't gradually
> increase the weight as mentioned below.
>
> Mike
> ------------------------

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