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Kettlebell(s)

One-Arm Dead Row

One-Arm Dead Row

A.

Hold kettlebell in right hand beside right thigh and stand with feet hip-width apart. Keeping back flat, hinge forward from hips, slightly bending knees to lower torso until it's almost parallel to floor, reaching kettlebell toward floor directly under shoulder. Pull right elbow up until hand reaches right ribs (shown), and lower kettlebell 4 times. Reverse movement back to start position. Switch sides; repeat. That's 1 rep.

Reverse Sumo Squat to Press

Reverse Sumo Squat to Press

A.

Stand with feet together and hold kettlebell by horns (ends of handle) with both hands at chest and elbows bent by sides. A Keep right foot planted and step left leg backward, rotating torso and opening hips to left to come into a wide squat with toes turned out 45 degrees.

B.

Step left leg back to start position, then extend arms overhead. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.

Bell Pull-Over

Bell Pull-Over

A.

Start on floor in plank on palms with kettlebell to outside of right hand. Keep hips square as you reach left arm across body to grab kettlebell, carrying (not dragging) it to left side.

B.

Place it outside of left hand. Switch sides; repeat. Continue alternating sides for 45 seconds. Rest for 15 seconds.

Here's Test Exercise #3

Here's Test Exercise #3

A.

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B.

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Curtsey and Drags

Curtsey and Drags

A.

Stand with your feet shoulder-width apart, hands holding a 15 lb kettlebell or heavy weight in front of chest, elbows out.

B.

Put weight on right leg and step back at least a foot, lowering left knee at an angle so it's lined up with or slightly behind the back of the right heel. Once your knee is on the ground, flatten the toe so the top part of your foot is resting on the floor.

C.

Push through right heel, squeezing the right glute, and drag the left leg leg up. That's one rep. Perform all reps on one side, then switch to the other.

Inchworm

Inchworm

A.

Start in a standing position, arms at sides. Lunge forward with left leg, keeping torso upright.

B.

Place right knee gently on the ground and flatten the toe so you have to drag it back up using left leg. Make sure left knee does not go past toes and stays in line with your ankle.

C.

Squeeze the glutes and drag the left leg back to standing position.

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