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Day 13 ; Kettlebell Works . . Dedicated to all of ya’ll that consulted me on buying equipments to workout at home . . 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! . . 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 😂) . 2) Kneeling KB clean & press - start with kneeling position - clean your bell up & press straight up - this move is big on engaging your core . 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 . 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 . 5) KB 1 swing 1 squats - start with KB swings, when you’re ready squat down when your bell is up . 6) KB Deadlift - Narrow stance, hinge, back straight, soft knees & come up - should be feeling it on your hamstring & lower back . 7) SA KB Squats - load one side with your KB, feet hip width, push butt back & sit into a squat

Day 13 ; Kettlebell Works . . Dedicated to all of ...

2020-03-30 14:03:42 有 2 人說讚