Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
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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Written by RockMaster on . Posted in Exercises
What it works:
Legs, Back, and Abs
Why do it:
Increases strength in the lower body; improves posture and mobility; increases stamina
Key Points to Remember:
- Push your hips back and knees out as you lower down
- Keep back straight and hold kettlebell upright, don’t lean forward
- Make sure the whole foot is making contact with the ground
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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 upper body; improves stability in the shoulder; and increases the range of motion of the shoulder.
Key Points to Remember:
- Squeeze your glutes and abs and press your feet through the floor as you begin to press
- Keep your legs locked out no knee bend
- Keep tricep forward and thumb back as you press overhead
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