Kettlebell Hang Clean and Push Press

  1. Stand with your feet shoulder width apart.

  2. Position the kettlebell directly in between your feet.

  3. Hinge at the hip and grasp the handle of the kettlebell with one hand.

  4. Keeping your chest upright and core tight, swing the kettlebell back between your legs.

  5. Extend the hips, allowing the kettlebell to swing forwards and up to the shoulder. The main part of the kettlebell should rest on your arm between your shoulder and elbow with the palm of your hand facing up.

  6. Dip slightly at the knees and then forcefully extend pushing the kettlebell overhead.

  7. Reverse back to the starting position, swinging the kettlebell between your legs to begin the process again.

  8. Repeat the movement for the required number of repetitions.

American Kettlebell Swings

  1. Stand behind the kettlebell with your feet slightly wider than shoulder width.

  2. With your knees slightly bent and your back straight, hinge at the hip and take an overhand grip of the kettlebell.

  3. Lift the kettlebell off of the floor and pull the kettlebell between your legs keeping your core tight and back straight.

  4. Drive your hips forward, straightening your body and pushing the kettlebell up and overhead.

  5. Allow the kettlebell to swing back down. As the kettlebell approaches the lower position, bend your knees and hinge at the hip.

  6. Repeat the movement for the required number of repetitions.

Goblet Kettlebell Walking Lunges

  1. Hold the kettlebell with your palms around the sides of the handles facing inwards and close to your chest.

  2. Stand with your feet approximately shoulder width apart and your arms down at your sides

  3. Tighten your core and take a big step forwards with one leg.

  4. Bend the knee of your front leg until it's at 90°, and lower the knee of your back leg until it is also bent at a 90° angle.

  5. Push back up and take a big step forward with the opposite leg.

  6. Repeat the movement so you are travelling across the room.

  7. Repeat for the required number of repetitions

Double Unders

  1. Hold the ends of a skipping rope in each hand with the rope behind your feet.

  2. Turn the rope so it passes under your feet twice for every jump.

  3. Repeat for the required amount of repetitions.

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