- Place the band at about eye level. Fall into a kneeling position.
- The knee that is on the ground should be the same side as the working arm. Stick your chest out.
- And then pull your elbow straight back. Flex your lats and then extend into the starting position.
- 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.
- Hold the kettlebell with both hands above your chest, keeping your arms straight.
- Keeping your arms straight, move the kettlebell in the direction of your head until your arms are parallel to the floor.
- Return to starting to position and repeat.
- 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.
- Hold the kettlebell in one hand, straight armed and pointing towards the floor.
- Keeping your arm straight, swing the kettlebell behind you as far as comfortable.
- Return to the starting position and repeat.
- Position a barbell in a landmine or corner of a room and stand facing sideways with a staggered stance and your feet shoulder-width apart.
- Grasp the end of the barbell with an overhand grip, keeping your arms straight and your shoulders relaxed.
- Bend at the hips and knees to lower your torso until it is almost parallel to the ground.
- Pull the barbell towards your chest, squeezing your shoulder blades together as you row the weight up.
- *Named after the late John Meadows
