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Kettlebell(s)

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.

Alternating Single-Arm Swings

Alternating Single-Arm Swings

A.

Stand with feet hip-width apart and grasp handle of kettlebell in right hand using an overhand grip. Hinge at the hips as you draw the kettlebell back between the legs.

B.

Thrust hips forward, generating power from lower body to raise the kettlebell to shoulder height. Once at shoulder height, release the kettlebell momentarily mid-air to switch hands, so the kettlebell is now in the left hand. Continue alternating hands.

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