1. Start with stabilization exercise

    • 1a) Turkish Get Up

A kettlebell exercise that combines the lunge, bridge and side plank to build strength, the get-up is a slow and controlled movement, unlike the other exercises that have a power or ballistic element. Keeping the arm holding the bell extended vertical, the athlete transitions from laying supine on the floor to standing, and back again.

    • 1b) Single Leg Deadlift

Usually performed sumo-style with one or more bells between the legs, it can also be performed with the feet between the bells. Deadlifts can also be performed with one-arm, one-leg, or both.

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