WEEK OF THE KETTLE BELL DAY 5 1. Side Step Kettle-Bell Swing Targets: Legs, glutes, back Level: Intermediate-Advanced How to: This move is like a traveling kettlebell swing — now we’re going places! Grab a kettlebell and start with the basic two-handed swing (see move #1). When the bell is down between the feet, step the right foot out to the right; then, when the bell is up, bring the left foot to meet the right (so the legs come together). Keep side steppin your way to the right (10-15 steps), then head on back the other way, leading with the left foot. 2. Kettle-Bell Dead-Lift Targets: Legs, glutes, arms, back, abs Level: Intermediate-Advanced How to: Who says you need a barbell to deadlift? Stand with the kettlebell between the feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat. Engage the core, tighten those glutes, and keep the arms extended as the body rises on up, kettlebell and all! Aim for 12-15 reps, maintaining proper form throughout. 3. Kettle-Bell Clean Targets: Legs, butt, back Level: Advanced How to: Start with the kettlebell between the feet. Begin to swing upwards: Shrug the shoulders, pulling the body and bell up to the shoulder. The bell should end in the “rack” position: resting on the forearm, which is tucked close to the body, the fist at your chest. Bring the weight back down to the floor and repeat for 10-15 reps.
Posted on: Sun, 27 Oct 2013 14:00:01 +0000
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