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40 Kettlebell Exercises - Ebook

In stock
SKU
104758

129 Pages of detailed descriptions and pictures of set-up, execution and technical points and all the major kettlebell lifts.

$15.00

You've got a kettlebell. Now get the most out of it with the '40 Best Kettlebell Exercises' E-Book.

129 Pages of detailed descriptions and pictures of set-up, execution and technical points and all the major kettlebell lifts.

Here a sample of the kind of detail you can expect: 

THE ONE ARM SWING

INTRODUCTION

Like the two arm swing, the one arm swing is ideal for training power endurance in the posterior chain. The one arm swing will also train the grip endurance and works the upper back more than the two arm swing. The one arm swing is the precursor to other swing based lifts such as cleans and snatches. Before performing the one arm swing you should be comfortable with the two arm swing.

MUSCLES TARGETED

Posterior chain (hamstrings, glutes, lower back, upper back) and grip.

SET-UP

  • Pick the kettlebell up in one hand, holding the kettlebell in the finger lock (thumb over forefinger) on the inside corner of the handle.

  • When you begin,you can bounce the kettlebell off your leg to get it swinging.

  • More advanced lifters can use a pre-swing by setting the kettlebell up in front of them and pulling it back into a swing.

EXECUTION

  • Swing the kettlebell back so that the shoulder is internally rotated (thumb pointing backwards) and the handle swings back on a 45 degree angle.

  • At the end of the backswing the torso should be rotated so the swinging shoulder is lower.

  • Once the kettlebell is behind you, immediately stand up fully extending hips and legs to propel the kettlebell forward. The quicker you stand up the more the kettlebell will swing.

  • Retract the scapula of the swinging arm and twist at the waist as you move to the top of the swing so you finish standing upright with chest square.

  • When the bell reaches the peak of its amplitude, immediately allow it to free-fall back between the legs, through the same arc that brought it to the top.

  • Absorb the downward momentum with your stance by sitting way back, loading the hamstrings and allowing the kettlebell to swing back between your legs.

TECHNIQUE POINTS

  • All of the technique points for the two arm swing apply to the one arm swing.

  • The spine must remain extended throughout this lift for safety.

  • It is important to reverse the rotation of the torso on the upswing and retract the scapular, finishing with the chest square, so that the shoulder isn’t yanked forward.

  • The non-lifting arm should mirror the lifting arm.

  • Using a “hip dominant” movement (where there is more flexion at the hips than at the knees) is more efficient than using a squatting movement for the swing.

BREATHING

POWER

• Exhale at the apex of the up swing.

• Inhale on the backswing

ANATOMICAL

• Inhale on the upswing
• Exhale on the backswing

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