Wednesday 17 December 2014

part 1 running

High Pull with kettlebell

Renegade row with kettlebells.

1/ Start in a squat position, holding a kettlebell in both hands between your legs, with straight arms.

2/ Stand up straight and raise the kettlebell to just under your chin, keeping your elbows high, and return to start position. Repeat 12-15 times.

OVERHEAD

LUNGE WITH

KETTLEBELL

1/ Start with your feet apart, holding two kettlebells above your head, with your arms straight.

2/ Step forward, dropping your back knee towards the ground, and push off your front heel to return to the start position. Alternate to the other side and keep repeating.

RENEGADE

ROW WITH

KETTLEBELLS

1/ Start in the position of a push-up with your hands on kettlebells or dumbbells depending on your ability.

2/ Raise one dumbbell up to your shoulder, bending your elbow and trying to keep your hips as straight as possible. Lower the dumbbell and repeat on other side.

Tip For more stability try this exercise with hex dumbbells.

Irish Independent

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