suitcase lunge

How To Do A One Arm Suitcase Lunge

What it works:

Legs, Grip, and Core

Why do it: 

Increases strength in the legs, abs, and grip; improves stamina.

Key Points to Remember:

  • Stay upright and keep a straight back don’t allow the weight to pull you to the side
  • Tuck the toes of your back foot and press them into the ground
  • Press both feet into the ground as you stand up

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one arm rack lunge

How To Do A One Arm Rack Lunge

What it works:

Legs, Lats, and Core

Why do it: 

Increases strength in the legs and abs; improves stamina.

Key Points to Remember:

  • Don’t allow the body to twist and keep a straight back
  • Tuck the toes of your back foot and press them into the ground
  • Press both feet into the ground as you stand up

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overhead lunge

How To Do A One Arm Overhead Lunge

What it works:

Legs, Shoulders, and Core

Why do it: 

Increases strength in the legs and abs; improves mobility in the shoulder.

Key Points to Remember:

  • Keep arm locked out during the movement
  • Tuck the toes of your back foot and press them into the ground
  • Press both feet into the ground as you stand up

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arm bar

How To Do An Arm Bar

What it works:

Shoulder and Upper Back

Why do it: 

Improves mobility and stability in the shoulder.

Key Points to Remember:

  • Push off your foot to roll over
  • Try to get your hips flat as possible to the ground
  • Use your other arm as a pillow for your head

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one arm rows

How To Do A One Arm Kettlebell Row

What it works:

Lats and Biceps

Why do it: 

Increases strength in the lats and biceps; improves posture.

Key Points to Remember:

  • Use a staggered stance rest your free arm on your leg
  • Keep your back straight
  • Pull the kettlebell into your ribs

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windmill

How To Do A Windmill

What it works:

Abs, Hamstrings, and Shoulders

Why do it: 

Increases mobility in the hips and shoulders; improves strength in the abs and shoulders.

Key Points to Remember:

  • Turn your feet away from the arm holding the kettlebell
  • Put out the vibe push your hips back before you start to lower down
  • Keep your back leg locked out and lower down as low as you can, keep your eyes on the kettlebell

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rack squat

How To Do A Rack Squat

What it works:

Legs, lats, and the core muscles

Why do it: 

Increases strength in the legs and abs; improves stamina and mobility.

Key Points to Remember:

  • Hold the kettlebell in the rack position don’t allow the weight to pull the body forward
  • Push your hips back and your knees out as you lower down into your squat
  • Keep a straight back and don’t allow the body to twist

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turkish get up

How To Do A Turkish Get Up

What it works:

Everything

Why do it: 

Builds a strong core and strength overall; increases mobility and stability in the shoulder.

Key Points to Remember:

  • Drive your elbow and heel into the ground as you roll up into the first position
  • Tuck your toes into the ground when you stand up from the kneeling position
  • Push your hips back and place your hand in front of you as you return to the ground

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jerk

How To Do A One Arm Jerk

What it works:

Arms, Legs, and Everything in between

Why do it: 

Increases power overall in the body primarily in the legs and hips; great for fat loss and conditioning.

Key Points to Remember:

  • Drive your elbow into your stomach on the first dip
  • Look up as you go into triple extension
  • Push your heels back to build a solid platform as you go into the second dip

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How To Do A One Arm Push Press

What it works:

Shoulders, Triceps, and Chest

Why do it: 

Increases power in the upper body; improves stamina

Key Points to Remember:

  • Drive your elbow into your stomach on the dip
  • Make a bend in your legs to create a spring that will help you press the weight overhead
  • Squeeze your glutes and press your heels through the ground as you come out of the dip

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