Mahler's Aggressive Strength Kettlebell Workshop Manual [Mike Mahler] (fb2) читать постранично, страница - 4

Performance Tips

• Breathe in as you squat down and hold your breath as you stand up

(Caution: clear this with your doctor if you have high blood pressure or any heart problems).

• Look straight ahead at all times or look up, but do not look down.

• Flex your glutes and stomach as hard as possible before rising back up from the bottom position of the front squat

• Press the kettlebells into your upper body to keep the kettlebells in place.

One-arm Overhead Kettlebell Squats

Exercise Description

Clean and press a kettlebell with one arm. Looking straight ahead and keeping a kettlebell locked out overhead, push your butt out and squat as low as possible. Pause at the bottom position for a second before rising back to the top. Repeat for several reps and then switch arms.

Performance Tips

• Breathe in as you squat down and hold your breathe as you stand up (Caution: clear this with your doctor if you have high blood pressure or any heart problems)

• Look straight ahead or look up, but do not look down.

• Flex your glutes and stomach as hard as possible before rising back up from the bottom position of the front squat

• Keep the kettlebell locked out at all times

Kettlebell One-legged Squat

Exercise Description

Pick up a kettlebell with two hands and hold the kettlebell like a steering wheel. Hold one leg off of the floor and squat down on the other. Keep the kettlebell above your knee at all times. Hold the bottom position for a second and then stand up. Lower yourself again and repeat. Make sure to do the same amount of repetitions for both legs.

Performance Tips

• As your lower yourself, contract your butt and stomach and pull yourself down under control.

• Pause at the bottom for a second and contract your abs and butt as hard as possible before standing back up.

• Breathe in on the way down and hold your breath on the way up

(Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).

Kettlebell Windmill

Exercise Description

Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your hip out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position.

Performance Tips

• Look at the kettlebell during the entire duration of the windmill.

• Focus on pushing your butt out to the side as if you are trying to sit down.

• Breathe in as you lower yourself to the floor and out slowly as you return to the starting position.

• Keep the reps between one and five. Windmills require a great deal of concentration.

• Do not force the range of motion. Stay within your limits and gradually increase the range of motion.

Advanced Kettlebell Windmill

Exercise Description

Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for a second and reverse the motion back to the starting position.

Performance Tips

• Look at the kettlebell during the entire duration of the windmill

• Focus on pushing your butt out to the side as if you are trying to sit down

• Breathe in as you lower yourself to the floor and out slowly as you return to the starting position

• Keep the repetitions between one and five. Windmills require a great deal of concentration.

• Do not force the range of motion. Stay within your limits and gradually increase the range of motion.

Double Kettlebell Windmills

Exercise Description

Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. 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. Lower yourself until you can pick up the kettlebell next to your front foot. Pause for a second and reverse the motion back to the starting position.

Performance Tips

• Look at the kettlebell during the entire duration of the windmill

• Focus on pushing your butt out to the side as if you are trying to sit down

• Breathe in as you lower yourself to the floor and out slowly as you return to the starting position

• Crush grip the kettlebell next to your foot and slowly stand up

• Keep the rep range between one and three. Double Windmills require a great deal of concentration.

Kettlebell Bent Press

Exercise Description

Clean a kettlebell with one arm. Push your hip out in the direction of the cleaned kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. While you are sitting back and lowering yourself, contract your lat as hard as possible and move your body away from the kettlebell. Continue to bend to the side until the kettlebell is locked out.

Performance Tips

• Look at the kettlebell during the entire duration of the bent press

• Focus on pushing your butt out to the side as if you are trying to sit down.

• Breathe in as you lower yourself to the floor and out slowly as you return to the starting position.

• Limit yourself to singles until you are confident with your form.

• Remember that you are not pressing the kettlebell. You are contracting your lat as hard as possible to hold it in a fixed position and moving your body away from the kettlebell.

• Think of the bent press as an extension rather than a press

Kettlebell Side Press

Exercise Description

Clean a kettlebell with one arm. Push your hip out in the direction of the cleaned kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. While you are sitting back and lowering yourself, press the kettlebell at the same time. Continue to bend to the side until the kettlebell is locked out.

Performance Tips

• Look at the kettlebell during the entire duration of the side press

• Focus on pushing your butt out to the side as if you are trying to sit down.

• Breathe in as you lower yourself to the floor and out slowly as you return to the starting position.

• Keep the repetition range between one and three.

• Make sure to contract your lat as you press the kettlebell for added stability.