This is a cool exercise that I picked up from a friend and colleague of mine, John Belkewitch.

A single, light kettlebell is all you need and it's going to get your metabolism cranking, even if you only have a few minutes to bang out a quick set.

Check out the Dragon Pendulum here...

Even if you're just getting started with kettlebell training, you can do this.

John starts off with easier versions of the drill then shows you how to progess to more advanced variations.

Really good info.

Nick Nilsson
The Mad Scientist of Muscle

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