Lats


The lats are a large flat muscle that has origin points at the mid and lower spine, the iliac crest (pelvis), and the ribs. Well-developed lats give the appearance of a wider back, therefore making the waist look smaller. More...

Kettlebells

Row

Difficulty: Beginner

  1. Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your thighs.
  2. Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees, keeping your back straight.
  3. Lift the kettlebell upwards towards your chest and lower - repeat.

Single Arm Row

Difficulty: Beginner

  1. Stand with your feet shoulder width apart, shifting one foot behind you. Hold the kettlebell in the same hand as the leg shifted backwards.
  2. Bend forwards at the hips bringing the kettlebell to the floor while you slightly bend your knee, keeping your back straight.
  3. Lift the kettlebell upwards towards your chest and lower - repeat.

Pullover

Difficulty: Advanced

  1. Rest your upper back on the bench and place soles of your feet firmly on the floor keeping torso and thighs suspended and parallel to the floor.
  2. Hold the kettlebell with both hands above your chest, keeping your arms straight.
  3. Keeping your arms straight, move the kettlebell in the direction of your head until your arms are parallel to the floor.
  4. Return to starting to position and repeat.

Shoulder Extension

Difficulty: Intermediate

  1. Stand with your feet shoulder width apart bending forward at the hips as far as comfortable. Place off-hand on the same side thigh for stability.
  2. Hold the kettlebell in one hand, straight armed and pointing towards the floor.
  3. Keeping your arm straight, swing the kettlebell behind you as far as comfortable.
  4. Return to the starting position and repeat.