Day 13 ; Kettlebell Works
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Dedicated to all of ya’ll that consulted me on buying equipments to workout at home
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If you don’t have KB laying around, you can use a single dumbell too or get water bottle with a handle one or be creative!
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1) KB Swings
- feet slightly wider than hip width, eyes always on bell, start the motion by hinging or pushing your butt backwards, thrust forward & squeeze ur glutes.
- the force to bring the bell us does not come from your hand but your hinge & thrust motions (sounds wrong but ya’ll know it make sense when it works 😂)
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2) Kneeling KB clean & press
- start with kneeling position
- clean your bell up & press straight up
- this move is big on engaging your core
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3) KB swings with lateral shuffles
- start with KB swings, once you’re comfortable take two steps once the bell is up and repeat on each side
- Add a hop in if you’re used to this move
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4) KB Row
- start with a lunge position
- rest your free hand on your knee
- pull your KB backwards with elbows close to body and fully extend it, control your motions & squeeze your lats/back
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5) KB 1 swing 1 squats
- start with KB swings, when you’re ready squat down when your bell is up
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6) KB Deadlift
- Narrow stance, hinge, back straight, soft knees & come up
- should be feeling it on your hamstring & lower back
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7) SA KB Squats
- load one side with your KB, feet hip width, push butt back & sit into a squat
