MuscleWiki Logo

  • Kettlebell Single Arm Push Press

    Hold kettlebell at shoulder height, feet shoulder-width apart.
    Dip slightly at knees, then drive upward, pressing kettlebell overhead.
    Lock out arm briefly, then lower kettlebell under control.

  • Kettlebell Single Arm Thruster

    Hold kettlebell at shoulder height with feet shoulder-width apart.
    Squat down, then drive upward, pressing kettlebell overhead in one motion.
    Lower kettlebell as you descend into next rep smoothly.

  • Kettlebell Thruster

    Start by standing with your feet shoulder-width apart and holding a kettlebell in each hand.
    Bring the kettlebells to your shoulders, with your palms facing inward and your elbows bent.
    From this starting position, dip your knees slightly and then quickly extend them as you press the kettlebells upwards.
    As you press the kettlebells upwards, also push your hips forward to help generate additional power.
    Slowly lower the kettlebells back down to the starting position, and repeat for the desired number of repetitions.

  • Kettlebell Single Arm Rear Delt Row

    Hinge at hips with back flat, holding kettlebell under shoulder.
    Pull elbow out and back at a wide angle, targeting rear delt.
    Squeeze at the top, then lower slowly to full stretch.
ÖncekiSonraki