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Posts Tagged ‘Kettle Bell’

Here is an alternative to the traditional kettle bell clean. Start by holding a kettle bell in each of your hands. Keep you core tight as you sit down on a bosu ball. Your knees should be bent and your feet, shoulders width apart. Now, bring both weights up to where your wrists touch your shoulders. Then, lower them to the sides again. Bend at the waist to lower the weights to the floor. Repeat the entire motion for 2 sets of 12 repetitions.

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To do a weighted plie squat on a bosu ball, start by holding a kettle bell with one hand.  Place it up on your shoulder, completely bending your elbow.  Keep your entire arm close to your body.  Now point your toes to the sides and spread your feet about four feet apart as you place one foot on the bosu ball.  Keep your abs clenched as you bend your knees until your thighs are parallel to the ground.  Now come back to a standing position.  Repeat the movement for 2 sets of 12 repetitions (on each arm and leg). 

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Here is an alternative to an ordinary plie squat.  Start out by holding a kettle bell with one hand up on your shoulder, bending your elbow.  Keep your entire arm close to your body.  Point your toes out to the sides and spread your feet about four feet apart.  Tighten up your abs and bend at the knees to bring your glutes toward the floor.  Lower your bottom until your thighs are parallel to the ground.  Now come back to a standing position.  Repeat the movement for 2 sets of 12 repetitions (on each arm). 

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Here’s a different way to do a traditional squat.  Begin by holding a kettle bell with one hand up on your shoulder and make sure that your elbow is bent and held close to your body.  Squeeze your abs as you slowly step onto a bosu ball.  Your feet should be shoulders width apart as you bend at the knees to slowly do a squat.  Use your abdomen, buttocks and legs to help keep your balance.  Lower your glutes to where your thighs are parallel to the ground.  Now come back to a standing position.  Repeat the movement for 2 sets of 12 repetitions (on each arm). 

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