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To do a seated kettle bell swing, begin by sitting on the edge of a workout bench.  Tighten up your abs and lift the kettle bell from the floor using your left hand.  Keep your right hand straight out at your side.  Your abs should be tight as you lift the weight straight in front of you until it is at eye level.  Now bring it back down between your legs.  Make sure that you squeeze your abs, glutes and thighs to keep your balance to protect your back.  Repeat for 2 sets of 12 repetitions (on each arm) to start.

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