KETTLEBELL GROUND CLEAN

 

WRITTEN BY WOLFMASTER  

THE KETTLEBELL GROUND CLEAN EXERCISE HAS A BROAD RANGE OF MOTION THAT WORKS YOUR ARMS, BACK, CORE, AND LEGS IF DONE CORRECTLY.

---

EQUIPMENT

KETTLEBELL (1)

---

TIPS

Step 1: Put the kettlebell in between your legs, then bend at your hips and knees into a squat position to grab it with one hand.

Step 2: Making sure to keep your back straight and shoulders back, rapidly lift the kettlebell in a straight line towards the shoulder of the arm that is lifting the weight.

Step 3: Perform an upper-cut-like movement to guide the kettlebell into the Rack Position. If it doesn’t land softly, you did something wrong.

---

MUSCLES

Biceps

Lats

Triceps

Traps

KETTLEBELL LOW WINDMILL

 

WRITTEN BY MAX WOLF  

---

EQUIPMENT

KETTLEBELL (1)

---

TIPS

Step 1: Hold a kettlebell in your one hand, turning the opposite foots toes out and the leaving the other foots toes forward.

Step 2: Take the free arm straight up and lean to the side with the kettlebell, lowering the weight to the floor.

Step 3: Straighten back to starting Position.

---

MUSCLES

Latissimus Dorsi

Abdominals

Gluteus Medius

KETTLEBELL MILITARY PRESS

 

WRITTEN BY WOLFMASTER  

THE KETTLEBELL MILITARY PRESS IS A UNIQUE PRESSING VARIATION THAT WORKS YOUR LATS AS MUCH AS YOUR DELTOIDS.

---

EQUIPMENT

KETTLEBELL (1)

---

TIPS

Step 1: Pick the kettlebell up into the Rack Position. Try to keep your abs tight and your back straight during the entire exercise.

Step 2: Instead of lifting the kettlebell straight up overhead, first push your elbow out to the side, thereby loading the weight onto your lats. From this position press the kettlebell overhead until your arm is fully locked out.

Step 3: Pause at the top, then slowly lower the kettlebell back down using the exact same motion you used to lift it.

---

MUSCLES

Deltoids

Lats

Triceps

Traps

KETTLEBELL RUSSIAN TWIST

 

WRITTEN BY MAX WOLF  

---

EQUIPMENT

KETTLEBELL (1)

---

TIPS

Step 1: Start in a lying position with your knees bent and your heels on the ground (do not secure your feet) and with kettlebell between both hands, hooking your thumbs inside the handle and grabbing the “ball” part of the kettlebell.

Step 2: Raise your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of your torso with the kettlebell between both hands.

Step 3: Twist your torso to the right side until your arms are parallel with the floor while breathing out.

Step 4: Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.

---

MUSCLES

Obliques

Abdominals

Shoulders

KETTLEBELL SIT-UP

 

WRITTEN BY MAX WOLF  

THE KETTLEBELL SIT-UP IS A KILLER ABDOMINAL EXERCISE THAT REQUIRES A LOT MORE STRENGTH AND ENERGY THAN YOUR TYPICAL BODYWEIGHT SIT-UP.

---

EQUIPMENT

KETTLEBELL (1)

---

TIPS

Step 1: Start in a lying position with your knees bent and your heels on the ground (do not secure your feet) and with kettlebell between both hands, hooking your thumbs inside the handle and grabbing the “ball” part of the kettlebell.

Step 2: Press the kettlebell directly over your chest and keep your arms straight with unlocked elbows.Perform a sit up by activating your core; try to pull your bellybutton into your body towards your spine. Roll up slowly keeping your eyes on the kettlebell.

Step 3: Sit up straight at the top of the rep, then slowly roll back down. The kettlebell sit up can also be performed with a count up or down for additional difficulty.

---

MUSCLES

Abdominals

KETTLEBELL WINDMILL

 

WRITTEN BY MAX WOLF  

---

EQUIPMENT

KETTLEBELL(1)

---

TIPS

Step 1: Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm.

Step 2: Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.

Step 3: Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.

Step 4: Pause for a moment after reaching the ground and reverse the motion back to the starting position.

---

MUSCLES

Hamstrings

Triceps

Abdominals

Shoulders

KETTLEBELL HIGH PULL EXERCISE

 

WRITTEN BY WOLFMASTER  

THE HIGH PULL IS AN EXPLOSIVE EXERCISE THAT ENGAGES YOUR HAMSTRINGS, CORE, AND GRIP/FOREARM AT THE SAME TIME.

---

EQUIPMENT

KETTLEBELL (1)

---

TIPS

Step 1: Put slightly in front of you and grab it with one hand. Hike it back like a football by bending at the hips. Make sure to keep your back straight and only bend the knees slightly.

Step 2: Force your hips forward quickly while standing up straight. Keep your arm locked out and shoulders back until the kettlebell is in front of your body.

Step 3: Quickly pull the kettlebell towards the shoulder holding the weight by bending your elbow. The instant it reaches the top of the swing, push it forward and drop it back in between your legs.

---

MUSCLES

Forearms

Biceps

Triceps

Lats

Traps

Hamstrings

Glutes