-
Kettlebell Lunge
Description: The Kettlebell Lunge is a lower body compound exercise that targets the quadriceps one leg at a time, which also challenges balance and helps even out left to right strength. Benefits: Profile: Equipment: Kettlebells Type: Strength Training (Compound) Resistance Type: Free Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Compound Force: Push…
-
Kettlebell Front Squat
Description: The Kettlebell Front Squat is a compound exercise that primarily targets the quadriceps, glutes, and upper back. It is performed with a kettlebell held in front of the body, requiring core engagement and balance. Benefits: Profile: Equipment: Kettlebell Type: Free Weights Tempo: 3-0-1-0 Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Utility: Basic Mechanics:…
-
Kettlebell Goblet Squat
Description: The Kettlebell Goblet Squat is a lower body compound exercise that targets the quadriceps along with the glutes and hamstrings. Benefits: Profile: Equipment: Kettlebells Type: Strength Training (Compound) Resistance Type: Free Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Compound Force: Push Utility: Basic Instructions: Common Mistakes: Variations: Safety Tips: Additional Information:…
-
Kettlebell Squat
Description: The Kettlebell Squat is a lower body compound exercise that targets the quadriceps along with the glutes and hamstrings. Benefits: Profile: Equipment: Kettlebells Type: Strength Training (Compound) Resistance Type: Free Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Compound Force: Push Utility: Basic Instructions: Common Mistakes: Variations: Safety Tips: Additional Information: Quad…
-
Kettlebell Overhead Split Squat
Description: The Kettlebell Overhead Split Squat is a lower body compound exercise that targets the quadriceps one leg at a time, which also challenges balance and helps even out left to right strength. Benefits: Profile: Equipment: Kettlebells Type: Strength Training (Compound) Resistance Type: Free Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Compound…
-
Kettlebell Hold
KETTLEBELL HOLD: (MAX TIME) – 1 attempt for the most time. – No time limit. – Typically performed with a 48KG Russian/ Competition Kettlebell: un-knurled. – Time starts when athlete locks out the implements. – Time stops when one or both implements hit the floor. – The judge may read off every 5 seconds.…
-
Kettlebell Sumo High Pull Shrug
Description: The Kettlebell Sumo High Pull Shrug is an explosive vertical pull that drives the weight from the hips up toward the chest with the elbows leading, training the traps and deltoids with a power emphasis. Benefits: Profile: Equipment: Kettlebells Type: Strength and Power Resistance Type: Free Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles…
-
Kettlebell Side Drags
Description: The Kettlebell Side Drags drags the weight up the side of the body, keeping it close to the torso, to load the traps with a heavy combined shrug and pull. Benefits: Profile: Equipment: Kettlebells Type: Strength Training (Compound) Resistance Type: Free Weight Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Compound Force: Pull…
-
Kettlebell Upright Row
Description: The Kettlebell Upright Row pulls the weight up the front of the body toward the upper chest, driving the elbows high to work the side of the shoulder and the upper traps together. Benefits: Profile: Equipment: Kettlebells Type: Strength Training (Compound) Resistance Type: Free Weight Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics:…
-
Kettlebell Shrug
Description: The Kettlebell Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Kettlebells Type: Strength Training (Isolation) Resistance Type: Free Weight Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force: Pull Utility:…
-
Kettlebell Swing
Description: The Kettlebell Swing is a posterior chain exercise that strengthens the lower back. Kettlebell swings build explosive hip power and posterior chain strength. The lower back stays flat while the hips do the work. Benefits: Profile: Equipment: Kettlebells Type: Strength Training (Compound) Resistance Type: Free Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification:…
