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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.

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.