In this training video, Yaro Middaugh, an XTERRA certified coach and athlete since 2003, explains and demonstrates the proper technique for the Kettlebell Swing.
“This is one of my favorite all-around exercises to help XTERRA athletes build a strong posterior chain,” said Middaugh. “It strengthens your glutes, hamstrings, back muscles, and core.”
If you don’t have a Kettlebell, Middaugh explained that almost anything with a little bit of weight will work, such as a dumbbell, bag of sand, or even a 12-pack.
“Proper technique is important for this hip hinge exercise. Bend your knees a quarter-bend, and stand shoulder width apart. Focus on having your weight positioned straight through your heals, and know that if you’re powering up, you are doing this exercise wrong.”
Yaro, who founded Middaugh Coaching alongside his brother - former XTERRA World Champion Josiah Middaugh – currently lives in St. Augustine, Florida but through the years he’s lived and coached in nearly every region of the U.S.
“Training in many different regions of the United States has given me a unique perspective into coaching athletes all over the country,” he says.