Dumbbell Press

by admin

  • Stand with your feet at shoulder width apart and keep your elbow pointing slightly downward, and your hand just outside your shoulder.
  • Initiate the lift with your hips at full extension, pressing the dumbbell upwards off of your shoulder, retracting your head slightly to make sure you do not contact your face with the bell.
  • Press right to full extension so the dumbbell is directly over your head and your elbows are locked out at the top.
  •  Return the dumbbell back to your shoulders.

Kettlebell Sit-ups

by admin

If you don’t have a kettlebell, use a dumbbell or a small dog. Sit Ups are a tried and true exercise – gives you core strength and helps stabilize the supportive muscles around your spine when done correctly.  If you haven’t done sit ups in a while, just do regular Sit Ups, without holding a weight.

  • Start sitting up, holding the kettlebell with two hands, letting it rest against your chest
  • Lay down, keeping your back straight and maintaining a healthy curve in your lower back. Bring the kettlebell down with you as you lay flat
  • Keep both hands on the kettlebell as you sit back up, keeping your core muscles flexed
  • Come to a fully upright  position where you started

Kettlebell Swing Alternating One Hand

by admin

  • Start with the kettlebell on the ground, centered between your feet.
  • With both hands, deadlift the kettlebell up to a full standing position
  • Switch to grasp the kettlebell with one hand.
  • Assume a deadlift stance with your weight in your heels, , butt back and chest open.
  • Swing the kettlebell back between your legs slightly.
  • Begin to bring swing the kettlebell forward, and explosively extend your knees and hips, simultaneously.
  • Let the momentum from your hips swing the kettlebell to approximately eye level.
  • Let gravity pull the kettlebell back down to swing back between your legs and repeat.
  • Alternate hands as appropriate. You can switch in mid air as shown in the video, or you can lower the kettlebell to the ground and begin again with the other arm.