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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.

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.

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.