Killer Kettlebells

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KillerKettlebells

Kettlebell Thrusters

Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.

Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.

At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.

As you begin the next repetition, return the weights to the shoulders.

Kettlebell Swings

Set up as if you were doing a conventional two hand swing: hips back shoulders down, lats engaged, connected and linked to the bell. Hike the bell into the back swing hard, you’re only doing one rep. Stand up into a single rep swing.

Let the bell back swing as if you were parking the bell at the end of a set, placing it on the deck in front of you in the perfect position to start the next rep. Keep your hands on the bell and reset for the next rep DO NOT STAND UP BETWEEN REPS.

Knee Highs

Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet.

Figure 8’s

Grab a medicine ball with both hands and hold it out to one side of your head. With your feet about shoulder width apart, slowly move the medicine ball in a continuous motion forming the pattern of the number 8. Repeat the movement for the desired amount of repetitions in one direction and then repeat the exercise in the opposite direction.

Plank on Kettlebells

Set up on elbows and toes with a neutral spine. Look down to keep the head and neck in neutral as well. Contract the quadriceps. Don’t just extend your knees. Instead, think of zippering up the quads and pulling the kneecaps up towards the hips. Posteriorly tilt the pelvis and contract the glutes hard.

Engage the lats by pulling the elbows towards the pelvis. Don’t allow the elbows to move. Instead, think of pulling the scapula downwards. Breathe. Your body will automatically brace in this position. Learn how to breathe behind the abdominal contraction by allowing your rib cage to laterally expand and your belly button to move down and outward.

Burpees

Stand with your feet hip width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press up position and lower your chest to the floor.

Push your chest back up to the press up position thrust both feet forward so you are back in the squat position. Jump up and raise both hands over your head.

Cleans

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. Return the weight to the starting position.

Jumping Jacks

Stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.

Deadlift

Bend from hips and grab the kettlebell with both hands. Before you lift, your shins should be vertical, your back should be almost parallel with the ground, and your lower back should be flat. Squeeze the handle hard, pull your shoulders backward, and crush your armpits.
Butt Kicks

Stand with your legs shoulder-width apart. Your arms should be bent at your sides. Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down.

As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. Swing your arms as if you were jogging.

Side Bends

Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.

While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.

 

 

 

 

 

 

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