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Posts Tagged ‘Kettle Bells’

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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Try a weighted plie squat using a balance board.  Start by holding a kettle bell with one hand.  Place it up on your shoulder, bending your elbow and keeping your entire arm close to your body.  Point your toes out to the sides and spread your feet about four feet apart with one foot placed on the balance board.  Keep your abs tight as you bend at the knees to bring your glutes toward the floor.  Lower your bottom so that 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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Try an alternating seated press to help strengthen your abs, arms and legs.  First, sit down on your buttocks with you legs straight and as far apart as they will comfortably go.  Squeeze your abs and grab the handles of two kettle bells.  Now curl both kettle bells to the level of your shoulders (as in a bicep curl) while your elbows remain close to your waist.  Hold the position.  Sit perfectly straight, clenching your abs throughout the movement.  Press your right arm up straight overhead and look up at the kettle bell.  Lower your arm to the previous position and then press your left arm up overhead, fixing your eyes on the kettle bell.   Repeat the pattern for 2 sets of 12 repetitions (on each arm) to start.

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The double push press using two kettle bells can be done on a bosu ball to add intensity.  First, tighten up your abs and bend at the waist to grab the handles of the kettle bells.  Make sure to use an overhand grip.  Keep your abs tight as you stand straight again.  Lift both kettle bells as if to do a bicep curl and hold the position when the kettle bells reach the level of your shoulders.  Slowly step up onto the bosu ball stand straight.  Keep your feet shoulders width apart or closer if needed.  Clench your abs, glutes and thighs as you bend at the knees.  Lower your bottom about half a foot.  Now as you straighten your legs and come to a standing position on the ball, press both arms straight up overhead.  Now lower the weights to your shoulders again and repeat the movement for 2 sets of 12 repetitions to start.

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