Written by RockMaster on . Posted in Exercises
What it works:
Everything
Why do it:
Increases strength and power overall; great for conditioning.
Key Points to Remember:
- Keep a straight back as you jump into your push up
- Use the legs to help get the kettlebells overhead
- Keep the kettlebells close when placing on the ground to avoid banging when cleaning them up
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Written by RockMaster on . Posted in Exercises
What it works:
Shoulders and Chest
Why do it:
Increases strength in the shoulders and chest; improves mobility in the shoulder; improves stamina.
Key Points to Remember:
- Press one kettlebell up as the other one stays in the rack position
- Keep a solid base with your feet and legs locked out
- Squeeze your glutes and push your heels through the ground as you press up
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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.
Key Points to Remember:
- Push your hips back and keep a straight back
- Pull the kettlebells to your ribs
- Keep your elbows close to your body
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Written by RockMaster on . Posted in Exercises
What it works:
Legs and Core
Why do it:
Increases power in the hips; improves mobility in the hips; great for conditioning.
Key Points to Remember:
- Make the switch with your hands under your legs
- Stop the kettlebell with your opposite hand as you come to standing
- Keep a straight back throughout the movement
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Written by RockMaster on . Posted in Exercises
What it works:
Shoulders
Why do it:
Improves mobility in the shoulders.
Key Points to Remember:
- Hold the kettlebell upside down by the handles
- Go around the head in a circular motion
- When bringing the kettlebell behind the head try to go as far back as you can to increase range of motion
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Written by RockMaster on . Posted in Exercises
What it works:
Everything
Why do it:
Increases strength overall; improves mobility; great for conditioning.
Key Points to Remember:
- Keep your front foot grounded and back toes tucked when lowering up and down
- Squeeze your glutes and tighten your whole body before doing the kneeling press
- Wait until your knee touches the ground in the overhead lunge before lowering the kettlebell down
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Written by RockMaster on . Posted in Exercises
What it works:
Core
Why do it:
Increases strength in the core; improves stamina.
Key Points to Remember:
- Put hands by your ears not behind your head
- Keep shoulders and legs off the ground
- Touch opposite elbow to opposite knee
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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 upper body and core; improves stamina.
Key Points to Remember:
- Go slow and resist as lower down
- Try to go for 10 seconds or longer as lower from top to bottom
- Stay tight throughout your entire body as you lower down
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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 mobility in the hips; improves stamina.
Key Points to Remember:
- Keep your thighs parallel with the ground
- Take small steps
- Keep good posture with chest up and back straight
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Written by RockMaster on . Posted in Exercises
What it works:
Glutes and Back
Why do it:
Increases strength in the glutes and back; improves mobility in the hips and back.
Key Points to Remember:
- Drive your heel through the ground and squeeze your glutes
- Don’t overextend keep your body in a straight line
- Keep shoulders glued to the ground and arms rested at your sides
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