It goes without saying that should perform a thorough warm up before any exercise session. And with these kettle bell exercises it's doubly important. Do 5-10 minutes of light aerobic activity followed by stretching exercises to all the major muscle groups.
Kettle Bell Cleans:
1.) Keep torso straight but bent forward at the hips slightly.
2.) Explosively raise the kettle bells by extending the hips, knee and ankle in a “jumping action”.
3.) Keep your elbows out and shoulders directly above the kettle balls as long as possible. Keep the kettle bells close to the body.
4.) Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.
5.) Rotate elbows around and underneath the kettle balls. Rack your hands across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.
6.) This should be a fluid motion where all the steps flow together.
Single Arm Kettle Bell Row:
1.) Stand with feet hip width and knees slightly bent. Bend at hips with back straight and knees bent.
2.)Take one hand and place on stationary object that is approximately waist height to support upper body.
3.) Hold kettle bell in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
4.) Keeping elbows close to body, pull kettle bell up to body and squeeze shoulder blades together at top of movement.
5.) Return to start position. Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
Alternating Floor Press:
1.) Lie on your back holding a kettle bell in each hand.
2.) Alternating with your arms push up one kettle ball at a time.
3.) Slightly rotate your trunk when pressing the kettle bell up. Repeat with the other arm.
Kettle Bell Front Squat:
1.) Grasp kettle bells and hold them at chest level in front of you.
2.) Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3.) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4.) Once thighs are parallel to floor, return to start position.
Single Arm Kettle Bell Jerk:
1.) Stand with feet shoulder width apart and knees slightly bent. Position kettle bell to ear level with an overhand grip (palms facing forward).
2.) Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.
3.) Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead.
Kettle Bell Swing:
1.) Hold one kettle bell between your legs and your body is in a bent over stance with your back flat.
2.) Swing the kettle bell backwards and then forcefully swing the kettle bell forward to a chest level. Keep your arm straight and forcefully extend your hips, knees, and ankles.
Kettle Bell Windmill:
1.) Place one arm overhead full extended with a kettle ball. Bend forward at the hips keeping back flat to grab the other kettle bell with the free hand.
2.) While holding one kettle bell overhead continue to raise and lower the other kettle bell.
3.) Continue for the desired repetitions and repeat with the other arm.
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{Quick Update On DigiSoft Payline}:
👉If you've been following my blog at all, you know that I post about Network Marketing, and Fitness/Nutrition, and wanted to update you on DigiSoft Payline. We've been temporarily shut down for awhile now due to Covid, and according to CEO/Founder Ron Walsh, we will be operational again once Covid is under control, and hopefully that means soon. If you go back to my previous post, I posted an E-mail from our CEO talking about when we will be online again. While you wait, and if interested in joining us at some point, just click the link below, and it will take you to another one of my blog posts, where I break everything down more in detail, and answer all of your questions. Also if you scroll down to the bottom of the page, you will see a Youtube link where Ron talks about the compensation plan and how you are paid. It's about 6 minutes long. 👉👉👉 230k within the next year!
➤https://rbrier2323.blogspot.com/2020/04/digisoft-payline-q-376.html
→http://www.facebook.com/rbrier2323 (My other account was hacked, and had to create a new one)
💖Anyone who decides to join my team, will be put in my rotation, where I will advertise your affiliate link, and one such place is (Herculist.com). There are almost 200,000 members from all over the world and I can get your link in front of each member, while helping you grow your business. If you have any questions for me, please contact me on my Facebook link, or you can video chat with me as well. I sugar coat NOTHING!
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“Hard work beats talent when talent doesn’t work hard.” – Tim Notke
