Written by RockMaster on . Posted in Exercises
What it works:
Lat’s, Biceps, and Core
Why do it:
Increases strength in the lat’s and biceps; improves stamina.
Key Points to Remember:
- Feet should be in a good squat stance
- Engage the lats and pull the rings down use the legs to assist
- Keep your back straight don’t allow your hips to come forward
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Written by RockMaster on . Posted in Exercises
What it works:
Core
Why do it:
Increases strength in the core; improves grip.
Key Points to Remember:
- Keep arms locked out only the legs will be moving
- Keep the legs bent and bring them as high as you
- Squeeze your legs together and let the abs do the work
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Written by RockMaster on . Posted in Exercises
What it works:
Lats, Biceps, and Core
Why do it:
Increases strength in the lats and biceps; improves stamina.
Key Points to Remember:
- Squeeze your lats and abs tight
- Slowly resist as you lower down, go for 10 seconds or more
- Don’t worry about pulling your self back up just jump back up the main focus is resisting on the way down
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Written by RockMaster on . Posted in Exercises
What it works:
Legs, Back, and Core
Why do it:
Increases strength in the legs, back, and core; improves posture.
Key Points to Remember:
- Don’t let the kettlebell pull you down and don’t overcompensate, keep your body in a straight neutral position
- Squeeze the glutes and drive the heels through the ground
- Keep your whole body tight as you lift up and lower down
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Written by RockMaster on . Posted in Exercises
What it works:
Legs, Back, and Core
Why do it:
Increases strength in the legs and core; great for conditioning.
Key Points to Remember:
- Jump back into a push up position body should be in a straight line no arch in the back
- Jump between the kettlebells and plant your feet before standing up
- Squeeze the armpits and make sure the arm is locked out before lifting the kettlebells up
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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 and core; improves stamina.
Key Points to Remember:
- Keep your torso upright don’t allow the kettlebells to pull you forward
- Push your hips back and knee out to the side
- As you step into your lunge make sure to plant the back foot toes into the ground
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Written by RockMaster on . Posted in Exercises
What it works:
Glutes and Hamstrings
Why do it:
Increases strength in the glutes and hamstrings; improves posture.
Key Points to Remember:
- Keep a straight back and your head in a neutral position
- Squeeze the glutes and drive your heels through the ground
- Squeeze your armpits together and arms locked out
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Written by RockMaster on . Posted in Exercises
What it works:
Chest, Arms, and Core
Why do it:
Increases strength in the chest and core; improves stability in the shoulders.
Key Points to Remember:
- Squeeze your glutes and legs it will help keep your body in a straight line
- Slowly lower down under control, this is not a speed exercise
- Keep a wide stance with your feet
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Written by RockMaster on . Posted in Exercises
What it works:
Chest and Triceps
Why do it:
Increases strength in the chest and triceps.
Key Points to Remember:
- Keep your lower arm vertical when pressing
- Drive your shoulders into the ground
- Keep your elbows close to your body
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Written by RockMaster on . Posted in Exercises
What it works:
Chest, Core, and Arms
Why do it:
Increases strength in the chest and core; improves stability; improves stamina.
Key Points to Remember:
- Place your hands on the top or sides of the kettlebell
- Keep your body in a straight line slowly lower down
- Make sure your chest is over the kettlebell
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