1. DOUBLE HANDED SWING
Stand behind kettlebell with your feet wider apart than shoulders . Bend over at hip with knees bent and back straight. Extend arms downward and grasp kettlebell handle with both hands using overhand grip. Lift kettlebell off of floor and pull forearms against inner thighs while keeping hips and knees bent with low back taut.
Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward. As kettlebell drops, bend over at hips while bending knees so forearms contact the inner thighs and kettlebell swings back under hips. Immediately repeat movement and continue to swing kettlebell to maintain shoulder to eye level height swings.
Swing kettlebell back down between legs. Allow kettlebell to swing forward but do not extend hips and knees (as would be required to continue the swing). Slow kettlebell’s swing and place on floor in original deadlift posture.
2. GOBLET SQUAT
- Grab hold of a kettlebell and hold it up to your chest in line with your sternum, so that your elbows are facing down towards the floor and your forearms are almost vertical, holding either side of the kettlebell handle with each hand.
- From here, slowly drop down into a squat position, so that your elbows touch your inner thighs and you thighs are vertical.
- Pause briefly at the bottom of this movement, then drive back upwards engaging your glutes.
- The kettlebell should not move throughout the entire movement. All movement comes from your legs, not your arms.
3. THE TURKISH GET UP
The Turkish Get Up is a complicated move, one that would not be very easily described in words on a page. It is a great movement for creating overall strength and mobility. At Leigh Carter Personal Training we focus heavily on strength training, helping all our clients create a stronger and more functional body. Kettlebell training in Milton Keynes with Leigh Carter uses moves like the Turkish Get Up and these are integral parts of our training system. Why not contact us today and start building a better body for your future.