To Your Health
April, 2009 (Vol. 03, Issue 04)
With the kettlebell held as close to the chest as possible, squat down as low as you can. Pause at the bottom before returning to starting position. Keep eyes forward at all times.
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 kettlebell into your upper body to keep the kettlebell in place.
Hold two kettlebells in a push-up position shoulder-width apart. Push one kettlebell toward the floor while pulling the other up and back (close to your body). Hold the kettlebell in the working arm in the top position for a second and then lower it under control back to the floor. Switch arms after each repetition.
Clean and Press
Clean & Press
Lift (clean) a kettlebell from floor to shoulder height, keeping your elbow close to your core, as if you are a boxer bracing for a punch. Try to touch your elbow to your midsection so you have a strong foundation from which to press. Then press the kettlebell up and out, locking it out slightly behind your head. As the kettlebell passes head height, lean into it slightly so it locks out behind your head. Reverse move to complete.
Squat with a kettlebell between your feet. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your thighs forcefully. Quickly reverse the direction and drive through with your hips, taking the kettlebell straight out to chest level. Let the kettlebell swing back between your thighs and repeat.
Step 1: Lie flat on the floor with a kettlebell straight up over your head. The movement starts as you release one hand from the kettlebell, keeping your arm flexed straight out.
Step 2: Bend your right knee and roll to the left side, allowing the triceps and then hand of your free arm (in this case the left) to touch the floor. Keep the kettlebell straight at all times.
Step 3: Still keeping the kettlebell straight overhead, use your free (left) hand and opposite (right) leg to drive forward, bringing your left leg in and right leg forward until you are in the bottom position of a lunge.
Step 4: Take a second to gather yourself and then stand up out of the lunge position. You have kept the kettlebell straight up the entire time. Reverse the four steps to return to the starting position.
Tips: Focus on keeping the kettlebell locked out at all times. Flex your stomach and glutes off the floor into the lunge position. Keep your eyes on the kettlebell at each step of the exercise. Make sure to do an even number of reps for each side of the body.
Jeffrey Tucker, DC, is a rehabilitation specialist who integrates chiropractic, exercise and nutrition into his practice in West Los Angeles. He is also a speaker for Performance Health/Thera-Band (www.thera-band.com).