Kettlebell Outdoor Series with Sun, grass, fresh air and … bugs)
We hope that you in a position to take your kettlebell outdoor and start taking advantage of Mother-Nature. [Read more…]
Single Kettlebell Snatch Tutorial
This Kettlebell Snatch Tutorial is all you need.
This information can become your knowledge and kettlebell snatch tutorial can be used for building up lungs and heart from steel and digging into your fat reserves like nothing else you experience before. Consider this Kettlebell Snatch tutorial the source for that information.
Kettlebell Swing Tutorial
Kettlebell Swing Tutorial.
Kettlebell Swing Tutorial is the center of Kettlebell training routines.
Kettlebell Swing is one of the simplest, yet most productive and effective kettlebell exercises. Check out our video tutorial by Coach Sergei Karaliou to master your kettlebell swing form correctly, effectively and safely:
Ring Dips
Movement Category: Upper Body Pressing
Implement: Gymnastic rings and Bodyweight
Difficulty Level: Intermediate to Advanced
Wrestling Bridge
Movement Category: Bridging (Central Body Pulling / Hinging / Bending)
Implement: Bodyweight
Difficulty Level: Beginner to Advanced
Body Rows
Movement Category: Upper Body Pulling
Implement: gymnastic rings
Difficulty Level: beginner to intermediate
Exercise benefits:
- Establishes a basic Horizontal Upper Body Pulling movement pattern
- builds strong and conditioned upper back and scapular region
- improves posture
- improves the cores strength and stability
- balances out the pressing movements for overall shoulder health and stability
Muscles worked:
Prime movers: Lats, traps, rhomboids, rear delts, biceps, forearms.
Stabilizers: Spinal erectors, glutes, hamstrings.
Body Rows – Step by Step Instructions
Step 1: Begin by grasping the rings firmly, placing your feet on the floor or a box and straightening your body into one rigid and solid unit. The higher the feet go and the closer your body’s position to parallel, the more difficult the exercise becomes – on the other hand, the lower your legs are in relationship to your shoulders and the more upright your body is, the less difficult it becomes.
Step 2: Inhale, as you open your chest up and pull with your lats, while keeping your body straight and rigid by maintaining a reasonable amount of tension in your core, glutes and legs. Pinch an “invisible pencil” in between your shoulder blades as you finish the movement. Attempt to pull up to the fullest of your available range of motion while maintaining your head, body and legs in one line – do not flex the neck forward, it does not help.
Step 3: Exhale, as you push yourself away from the rings under control, while still maintaining a straight total body alignment and not sagging in your midsection on the very bottom of the move. Make sure that your elbows lock out on the bottom (but do not hyperextend) and that you retract your shoulder blades at the very end of the motion.
Caution: keep weights, boxes with sharp corners and other potentially dangerous object away from your head and at a safe distance for you to get to and out of the position and in case if you have to bail out of the exercise.
Variations
A) Australian Body Rows (feet planted and knees bent at 90 degrees)
B) Weighted Body Rows (weighted vest, bumper plates, sandbag)
C) Single Arm Body Rows
Scapular Bridge
Movement Category: Bending (Central Body Pulling)
Implement: bodyweight
Difficulty Level: novice
Exercise benefits:
- Establishes a basic Bridge skill
- Teaches to fire the glutes
- Improves posture and back health
- Improves the core’s strength and stability in the posterior chain
- Balances out the squatting movements for overall lower extremity health and stability
Muscles worked:
Prime movers: Glutes, hamstrings.
Stabilizers: Spinal erectors.
Scapular Bridge – Step by Step Instructions
Step 1: Start out by lying on your back with your knees bent and your feet firmly planted right by your butt. Placing your feet on some sort of elevation, like a box or a bench will increase the available range of motion. The narrower your feet are the harder the exercise will feel and the wider they are the easier it will be.
Step 2: Inhale, as you engage your glutes and push the floor away with you feet opening up the hips, arching through and rising to the top position of theScapularBridge. The key here is to use your butt muscles to generate the motion. You could hold the top position for as much time as you want – maintain your breathing steady and smooth as you do.
Step 3: Exhale, as you lower yourself back under control to the starting position.
Caution: none.
Variations:
A) ScapularBridgewith the feet on the floor (novice)
B) ScapularBridgewith the feet on the box (novice)
C) SingleLegScapularBridge(beginners)
Pushups
Movement Category: Upper Body Pushing
Implement: bodyweight
Difficulty Level: beginner to advanced
- Establishes a basic Horizontal Upper Body Pressing movement pattern
- Strengthens and conditions the pressing musculature and the entire body
- improves the core’s strength and stability
- balances out the pulling movements for overall shoulder health and stability
Muscles worked:
Prime movers: Triceps, anterior delts, chest.
Stabilizers: Upper back, lats, spinal erectors, glutes, hamstrings, abs, quads.
Pushups – Step by Step Instructions
Step 1: Start out by supporting your straight body facing down on straight arms with your hands right under your shoulders. Legs should be straight as well, supported on the balls of the feet. Avoid any sagging of your midsection in any of the exercise phases, keep your core tight. Your could perform Push Ups on your palms, fingertips, fists, wrists and other pars of the hand, depending on your training level and specific goals. The width of your grip and the elbow position could vary as well, from very wide to very narrow.
Step 2: Begin the exercise, by pulling your body down with your lats, while maintaining a straight body alignment and inhaling. Keep your body as a solid unit. Keep descending under control until your body is about an inch of the floor.
Step 3: Reverse the motion by pressing yourself away, while exhaling and maintaining a straight body alignment. Go all the way up until your arms lock out, but do not hyperextend.
Caution: none.
Variations:
A) Wrist Push Ups
B) Knuckle Push Ups
C) Fingertip Push Ups
D) Ring Push Ups
E) Scorpion Push Ups
F) Push Ups with feet elevated
Military Press
Movement Category: Upper Body Pressing
Implement: kettlebell(s)
Difficulty Level: beginner to advanced
- Establishes a basic Vertical Upper Body Pressing movement pattern
- Strengthens and conditions the pressing musculature and the entire body
- improves the core’s overhead strength and stability
- balances out the pulling movements for overall shoulder health and stability
Muscles worked:
Prime movers: Triceps, delts..
Stabilizers: Upper back, lats, spinal erectors, glutes, hamstrings, abs, quads, calves.
Military Press – Step by Step Instructions
Step 1: Start out by Cleaning the bell(s) to the rack position. Your Press will be as good as your Clean, so perform the Clean sharp, exhale and generate “base” tension upon receiving the bell(s). Military Press uses the entire body as the stabilizer, so when in the rack position get firm and solid from the floor up: grip the ground with your toes, flex your thighs, anterior tilt (tuck) you pelvis and flex your butt, flex your core and lats. Make sure that your shoulders are in the sockets by pulling them in with your lats. The elbows in the “ready to press rack” are positioned slightly away from the body. The wrists are straight and solid throughout the entire lift.
Step 2: Inhale and begin the pressing the bell(s) away from your body. A good visualization clue here is to imagine that the bell(s) stay in place and your body is going through the floor – that will help to keep the shoulders in the strong pressing position. Make sure to keep your forearms vertical for optimum leverage and keep the bell(s) close to you. The trajectory of the lift resembles that of the “Arnold’s Press” – out and up in one motion, while pronating the hands (starting with palms to you and finishing with palms looking forward). Keep opening your chest up as you push the bell(s) up. The finishing top position is with your arms locked slightly behind or in line with your ears. Wrists are straight at all times and knuckles look at the ceiling. Your can hold your breath when pressing the bell(s) up or “hiss” the air out in order to maintain your intra-abdominal pressure (power breathing).
Step 3: Pause on top, exhale and inhale into your stomach.
Step 4: Reverse the motion by pulling the bells down with your lats reversing the trajectory on the way up. Keep your core tight and pull until the bells finish in the rack position. At this point you could re-Clean the bell(s) or Press again. On the way down, you could again either hold your breath or “hiss” the air out in order to maintain your intra-abdominal pressure.
Caution: make sure to clear “power breathing” and holding your breath with your doctor. Make sure to get the form down with lighter weights first and patiently build a solid base before progressing to max weights.
Variations:
A) One Arm Military Press
B) Double Military Press
C) SplitSots Press
D) Sots Press