To Your Health
April, 2009 (Vol. 03, Issue 04)
Share |

continued...

Personal trainer Chelsea Cooper domonstrates The Squat with a Kettlebell. - Copyright – Stock Photo / Register Mark The Squat The Squat

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.

Personal trainer Chelsea Cooper domonstrates a Renegade Row with Kettlebells. - Copyright – Stock Photo / Register Mark Renegade Row Renegade Row

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.

Personal trainer Chelsea Cooper domonstrates a Clean and Press with a Kettlebell. - Copyright – Stock Photo / Register Mark 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.

 	Personal trainer Chelsea Cooper domonstrates The Swing with a Kettlebell. - Copyright – Stock Photo / Register Mark The Swing The Swing

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.

Turkish Get-Up

 	Personal trainer Chelsea Cooper domonstrates a Turkish Get-Up with a Kettlebell. - Copyright – Stock Photo / Register Mark
Turkish Get-Up

 	Personal trainer Chelsea Cooper domonstrates a Turkish Get-Up with a Kettlebell. - Copyright – Stock Photo / Register Mark Turkish Get-Up 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).



 




Generic Viagra Lowest Prices Pfizer Drugs Viagra No Prescription Order Viagra Online Viagra Non Prescription Deal Sale Prescription Viagra Uk Online Levitra Reviews Viagra Oysters In Australia Viagra Price Australia Cialis Pill Color Generic Viagra Canada Buy Cheap Viagra Viagra Katelaris P Viagra Australia Cheap Levitra Prescription Or Not Viagra Levitra Usual Dosage Buy Tadalafil Cialis Online Viagra And Daibetes Viagra Tablets Uk Viagra Online From Us Pharmacys Generic Money Viagra Cialis And Priligy Next Dat Delivery Generic Viagra Vigora 5000 Effect Viagra Drug Interactions Online Levitra Tablet Viagra Buy Online Levitra Drug Interaction Walgreen Viagra Per Pill Viagra Online Gr 4.26 Buy Cialis Lowest Price Viagra Online Cheap Mexico Viagra Buying Free Sale Viagra Cheap Kamagra Viagra Buy Generic Online Viagra Viagra Online Sales Brand Viagra For Get Viagra Without Prescription Viagra Side Effects Blood Pressure Cialis For Sale In Us Australia Viagra Online Cialis Cheap Visa Auk Cialis Sales Bravejournal Buy Levitra Member Levitra Buy Online Find Cheap Cialis Vardenafil 20 Mg Hcl