Author Archive

sandbag cleans

How To Do Sandbag Cleans

What it works:

Everything

Why do it:

Increases power in the hips; builds strength all over; great for conditioning.

Key Points to Remember:

  • Squat as low as you can
  • Grab what you can of the sandbag on each side
  • Once you have pulled it up, switch your grip so that your arms are underneath the bag

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sandbag shouldering

How To Do Sandbag Shouldering

What it works:

Everything

Why do it:

Increases power in the hips; builds strength all over; great for conditioning.

Key Points to Remember:

  • Straddle the sandbag
  • Keep your body close it to as you pull it up
  • Bring it your knees and then use your knees to help bump it on to your shoulder

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dead snatch

How To Do A Dead Snatch

What it works:

Lat’s, Hips, and Legs

Why do it:

Increases power in the hips; improves mobility in the shoulders; great for conditioning.

Key Points to Remember:

  • Place your feet a little bit in front of the kettlebell
  • Make sure to rotate your body during the pull
  • Use an under squat as you make hand insertion

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dead clean

How To Do A Dead Clean

What it works:

Lat’s, Hips, and Legs

Why do it:

Increases power in the hips; increases strength in the arms; great for conditioning.

Key Points to Remember:

  • Place your feet a little bit in front of the kettlebell
  • Make sure to rotate your body during the pull to make insertion
  • After the pull insert your hand into the kettlebell right away

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double thrusters

How To Do Double Thrusters

What it works:

Everything

Why do it:

Increases power in the legs and arms; great for conditioning.

Key Points to Remember:

  • Push hips back and knees out as you lower down into a squat
  • Explode right out of your squat into a standing position propelling the kettlebells over your head
  • Make sure triceps are forward and thumbs are back when holding the kettlebells overhead

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double press

How To Do Double Press

What it works:

Shoulders, Triceps, and Chest

Why do it:

Increases strength in the shoulders, chest, and arms; improves mobility in the shoulders.

Key Points to Remember:

  • Squeeze your glutes and abs as your press-up, imagine you are pushing your feet through the ground
  • Place arms at about 45 degrees to press up
  • Keep triceps forward and thumbs back

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double cleans

How To Do Double Cleans

What it works:

Lat’s, Biceps, and Hips

Why do it:

Increases power in the hips; strengthens the lat’s; great for conditioning.

Key Points to Remember:

  • Keep hands open after insertion so that they don’t get pinched
  • Pull the kettlebells into your stomach once the kettlebells are around 7 o’clock
  • After the pull insert your hands quickly to avoid banging on the arms

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double swings

How To Do Double Swings

What it works:

Glutes and Hamstrings

Why do it:

Increases power in the hips; strengthens the posterior chain; great for conditioning.

Key Points to Remember:

  • Wider stance with your feet to make room for the kettlebells
  • Keep the kettlebells close to each other to avoid banging
  • Wait for the arm to make a connection on the body before going into your backswing

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pull up

How To Do A Pull Up

What it works:

Lat’s, Biceps, and Core

Why do it:

Increases strength in the lat’s, biceps, and core; improves stamina; improves grip.

Key Points to Remember:

  • Depress the shoulders and pull the rings down to you
  • Squeeze the rings and tighten your abs as you pull yourself up
  • Lower down under control and stop short of your shoulder coming out of socket

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leg raises

How To Do Leg Raises

What it works:

Abs

Why do it: 

Increases strength in the abs; improves stamina.

Key Points to Remember:

  • Squeeze your legs together and keep them locked out
  • Slowly lower the legs down keep it under control don’t go fast
  • Keep the shoulders engaged and pull your legs up with your abs

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