Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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