Full body/integrated exercises: Intermediate part 5

Figure eight

Body part: Full body/integrated

Equipment: Kettlebells

Stand with both feet on the floor wider than shoulder-width apart, grip a kettlebell with the left hand, and bend the knees to squat down until the thighs are parallel to the ground. Reach the right arm behind the right leg and pass the kettlebell under the right leg, passing it from the left hand to the right. Swing the kettlebell around the outside of the right leg with the right arm and in towards the inside of the left leg while reaching the left arm around the outside of the left leg. Complete the figure-8 by passing the kettlebell from the left hand to the right under the left leg. Continue passing the kettlebell from one hand to the other for a desired number of repetitions.

Half turkish get-up

Body part: Full body/integrated

Equipment: Kettlebells

Lie on the ground on the right side, with the body curled in the fetal position and the kettlebell in the right hand. Roll over to the back facing the ceiling with the left leg out straight about 45 degrees and the right knee bent so that the right foot is flat on the floor. Grip a kettlebell tightly in the right hand and hold it straight overhead while keeping the left arm directly out to the left side. Keeping the eyes on the kettlebell throughout the movement, lift the right shoulder off the ground by pushing up on the left elbow and onto the left hand. Push the right foot into the floor lift the hips off the floor. Hold the bridge position for 2-3 seconds before lowering the hips down to the floor and rolling the back down to finish on flat on the floor.

Single arm overhead press

Body part: Full body/integrated, shoulders

Equipment: Kettlebells

Stand with the feet hip-width apart so that the right foot is slightly in front of the left and grip a kettlebell with the right hand while holding it in front of the chest near the shoulder resting on the right forearm with the elbow close to the ribs. Push the right foot into the ground to shift the weight of the body forward, and press the right arm straight overhead. Pull the right elbow back down to the rib cage to lower the weight.

Swing

Body part: Full body/integrated

Equipment: Kettlebells

Stand with the feet shoulder-width apart and the knees slightly bent, and hold a kettlebell with both hands with the palms facing down. Squeeze the handle in both hands, keep the back straight and sink back into the hips to pull the kettlebell back between the legs under the hips. Lift the chest, quickly push the hips forward, and pull the knees back to swing the kettlebell up in front of the body (Tip: the strength to move the weight should come from the legs and hips, NOT the shoulders.) Allow the kettlebell to come up to chest height before pulling it back down between the legs and slightly sinking back into the hips to prepare for the next repetition.

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