Table of Contents Usage Tips. Standard Kettle be The The Hand Pass. The Clean.. The Clean an The The High Pull The Snatch. The Wind mi The Wood Chop..
Usage Tips + Always stretch and warm up your muscles and joints before engaging in any exercise. Once you have finished your exercise, make sure to warm down and stretch again. + Before using the kettle bells, always check that the LOCK is engaged. * When picking the kettle bells up or placing them down, tighten your abs. + When gripping the kettle bell handles, place your thumb as close to the center of the handle as is comfortably possible.
The Hand Pass This technique is used in many standard exercises. Start with the kettle bell in the swinging motion as described above. At the apex of the swing, switch your hands. At the transition point, grab the kettle bell with your other hand and complete the swing. The Clean Swing the kettle bell up with a small hip bump and roll it up to rest on your shoulder. Next, bump your shoulder to roll the adjustable kettle bell up off your wrist.
The Squat Start in the clean position with your other hand stretched out for balance. Squat down, then raise back up as your squeeze your flutes. Continue these squat movements for 30 seconds, then swap the weights to the other hand and repeat for a further 30 seconds. The High Pull Starting with the kettle bell down near your legs, swing the kettle bell out to your side with your elbow above your shoulder and your hands above your elbow.
The Windmill Begin in the snatch position. Shift your feet, bend at your waist and bring your hand to your toes. Repeat the exercise for 30 seconds, then switch hands and repeat for a further 30 seconds. The Wood Cheops Start with your feet in a wide stance. Shift on the balls of your feet and bring the adjustable kettle bell down across your outer foot. Move the kettle bell up and across your body, extending to the opposite side.
