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Kettlebell(s)

Shoulder Salutation

Shoulder Salutation

A.

Stand with feet hip-width apart, holding a kettlebell by bell with both hands at chest, arms bent by sides. Hinge flat torso forward from hips and extend arms forward from shoulders.

B.

Keeping torso still and arms straight, raise weight overhead until biceps hug ears. Slowly lower to starting position.

Elevated Bent-Over Row

Elevated Bent-Over Row

A.

Start in plank position with right hand on a sturdy chair, box, or bench and left hand holding a kettlebell by handle with arm long and palm facing right.

B.

Pull weight up to ribs, bending elbow behind you. Take 2 seconds to slowly lower to starting position.

Good Morning Shoulder Press

Good Morning Shoulder Press

A.

Sit on floor with legs extended, holding a kettlebell by horns with both hands at chest, arms bent by sides. Lean torso back 45 degrees to start.

B.

Sit up, pressing weight overhead (biceps will hug ears). Take 3 seconds to slowly lower to starting position.

Side Plank Fly

Side Plank Fly

A.

Start on floor in side plank on right forearm about an arm's-length away from a kettlebell, with left arm extended perpendicular from body and holding kettlebell handle with an overhand grip.

B.

Keeping left arm straight, raise weight to over left shoulder (your chest will open and kettlebell will flip so bottom of bell is facing ceiling). Take 3 seconds to slowly lower to starting position.

Kettlebell Pendulum Raise

Kettlebell Pendulum Raise

A.

Stand with feet hip-width apart, holding a kettlebell by handle with both hands with palms facing each other, arms long. Hinge flat torso forward from hips to start.

B.

Shift kettlebell into right hand and, with straight arm, pull weight laterally toward right and up to shoulder height with palm facing down. Take 2 seconds to slowly lower to starting position. Switch sides; repeat. Continue alternating.

Kettlebell High Pull

Kettlebell High Pull

A.

Stand with feet hip-width apart, holding a kettlebell by the handle with both hands with an overhand grip, arms long.

B.

Pull kettlebell up to chest, bending arms wide to sides and keeping wrists in line with forearms, pausing for 2 seconds at top. Take 3 seconds to slowly lower to starting position.

Kettlebell Bus Driver

Kettlebell Bus Driver

A.

Stand with feet hip-width apart, holding a kettlebell by bell with both hands, arms extended in front of you at shoulder height. Keeping arms straight, rotate weight toward right until hands are stacked. Switch sides (without pausing at center); repeat. That's 1 rep. Continue alternating.

Clean and Press

Clean and Press

A.

Stand with feet slightly wider than hip-width apart, a kettlebell between feet, arms by sides. Squat, grabbing kettlebell handle with right hand, drawing left arm to your side at an angle.

B.

Explosively stand as you pull kettlebell up close to body (right elbow bends out to side), flipping right palm up to catch the ball of kettlebell at your shoulder. Immediately lower into a quarter squat.

C.

Then drive up to stand as you press weight overhead, finishing with biceps right next to ear. Reverse movement to starting position. Do 15 to 20 reps, then switch sides and repeat. That's 1 set.

Halo Curl

Halo Curl

A.

Stand with feet hip-width apart, holding a kettlebell by horns at chest with elbows bent down to start.

B.

Keep kettlebell close to you as you circle it clockwise up and around your head. Switch sides; repeat. Then straighten arms to lower weight to top of thighs. Curl weight to chest to return to starting position. Rest 1 to 2 minutes after all sets.

Eccentric Goblet Lunge

Eccentric Goblet Lunge

A.

Stand with feet hip-width apart, holding handle of a kettlebell in each hand with arms by sides to start. Step right foot back and take 6 seconds to slowly lower into a lunge with both legs bent 90 degrees. Step right foot up to starting position. Do 8 reps, then switch sides and repeat. That's one set. Rest for 2 minutes after completing all sets.

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