Written by RockMaster on . Posted in Exercises
What it works:
Shoulders, Abs, and Back
Why do it:
Increases strength in the shoulders and abs; increases mobility and stability in the shoulder.
Key Points to Remember:
- Keep arm locked out overhead
- Stand tall keep good posture or you will not able to perform the movement
- Walk normal, don’t go fast
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Written by RockMaster on . Posted in Exercises
What it works:
Legs and Core
Why do it:
Increases strength in the legs; improves conditioning.
Key Points to Remember:
- From the rack position, pop your elbows up till the kettlebells are resting on the shoulders
- Push your hips back and drive your knees out as you lower down into the squat
- Keep a straight back
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Written by RockMaster on . Posted in Exercises
What it works:
Legs, arms, and everything in between
Why do it:
Increases power in the legs and arms; improves mobility in the legs; great for conditioning and fat loss.
Key Points to Remember:
- Lower all the way into a deep squat
- Explode out of the squat using the legs to push the kettlebell straight overhead
- Keep the feet grounded drive them into the ground as you come up
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Written by RockMaster on . Posted in Exercises
What it works:
Legs
Why do it:
Increases power in the legs; improves stamina.
Key Points to Remember:
- Hold the kettlebell close to your body
- Let the legs do the work don’t pull the kettlebell with your arms keep them relaxed
- Stay upright don’t let the kettlebell pull you forward
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Written by RockMaster on . Posted in Exercises
What it works:
Everything
Why do it:
Increases power in the hips; improves mobility in the shoulder and upper back; great for conditioning.
Key Points to Remember:
- Drive the elbow into your stomach as you go into your first dip
- Look up as you go into the bump and your legs, hips, and ankles should be in triple extension
- Drive your heels back as you go into the second dip
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Written by RockMaster on . Posted in Exercises
What it works:
Lats, Biceps, and Abs
Why do it:
Increases strength in the lats and Abs.
Key Points to Remember:
- Make sure the non-pulling arm is completely locked out
- Keep a wide base with your feet and push your toes into the ground
- Don’t allow your body to twist as you pull the kettlebell up
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Written by RockMaster on . Posted in Exercises
What it works:
Glutes, Hamstrings, and Back
Why do it:
Increases strength in the glutes and hamstrings; improves balance.
Key Points to Remember:
- Keep a straight back and pinch your armpits together
- Squeeze your glutes and drive your whole foot through the ground
- Push your hips back as lower back down
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Written by RockMaster on . Posted in Exercises
What it works:
Posterior Chain, and Abs
Why do it:
Increases power in the hips; improves mobility in the shoulder; great for conditioning and fat loss.
Key Points to Remember:
- Shrug your shoulder back as you initiate the acceleration pull
- Push your hand through the kettlebell as you make your insert before the kettlebell get’s overhead
- Lean back and rotate your shoulder so the palm of your hand is facing up as you go into the drop
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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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
Enter your email and get access to more exercises, workouts, and information about increasing your performance and living a better life.