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Posts Tagged ‘Kettle Bell’

Try this exercise.  Begin by holding a kettle bell in each of your hands.  Keep your abs tight and place your upper back on a balance board.  Press against the floor with your feet in order to lift your legs and glutes from the ground.  Now lift the weights up over your chest until your arms are straight.  Bend your elbows and bring the weights down to meet your shoulders and then lift them again. Repeat for 2 sets of 12.

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The seated kettle bell snatch can be used to build arm strength.  Begin the exercise by sitting on the edge of a workout bench.  Squeeze your abs tight and lift the kettle bell from the floor with both hands.  Your feet should be shoulders width apart as you lift the weight up over your head.  Be sure to squeeze your abs and thighs in order to protect your back.  Do the movement slowly so that you can control your form.  Repeat for 2 sets of 12 repetitions to start.

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 To do a one arm kettle bell snatch on a balance board, begin by tightening your abdomen.  Bend and lift the kettle bell from the floor with your left hand.  Keep your abs tight as you come to a standing position.  Slowly and carefully step onto your balance board and place your right arm out at your side.  Be sure to squeeze your abs, glutes and thighs to keep your balance and to protect your back.  Your feet should be shoulders width apart as you bend at your knees to do a squat.  Bring your thighs to where they are parallel to the ground as you let the weight fall to your knees.  Now, as you come to a standing position, lift the weight straight up overhead.  Do the entire movement very slowly in order to control your form.  Repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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