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Two Arm Pull-- this exercise is a lot like an upright row, but with the added power of the hips to add a dynamic element to this exercise. The idea is to thrust the hips up as you draw the kettlebell up, keeping it close to your body, using that power to help you lift the weight. If you have shoulder problems, you may want to skip this exercise.
KETTLEBELL PULLOVER HOW TO DO IT: Lie on your back and raise your legs. Bend your knees 90 degrees and spread them apart while keeping the bottoms of your feet together. Lift a kettlebell straight above your head, holding the sides of the handle in both hands. Lower the weight behind you, stopping a foot off the floor. Hold for 30 seconds, and lift it back above your head. Thats 1 rep. Do 5.
Squat Catch, and Press Stand with feet more than hip-width apart and hold handle with both hands, arms extended toward floor. Sit back into a squat (A), then press into heels and stand up. Use the momentum created by the hip thrust to help pull weight up (elbows will bend out to sides as you lift bell). As weight reaches chest height, slide hands down to grab base (a slight tossing motion) (B). Press weight overhead (C), then lower it to starting position, sliding hands back to handle. Repeat f