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| Kettlebell Swing |
Hold a kettlebell with both hands between your legs and assume a quarter-squat stance.
Movement
Keeping your arms straight, forcefully extend your hips to swing the kettlebell forward and up, until it reaches about chin height.
Squeeze your glutes at the top of the movement. Lower and repeat.
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| Goblet Squat |
Preparation
Grab the kettlebell and hold it at your chest. Tuck your elbows at your sides.
Keeping your chest up, take an exaggerated step out to the side.
Movement
Squat down with the kettlebell till the hamstrings are over the calves, keeping your back straight at all times.
Return to starting position.
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| Clean |
Preparation
Stand with your feet a bit more than hip width apart, place a kettlebell between your feet,
Movement
As you bend down to lift the kettlebell with your right hand, push your hip backward. Now clean the kettlebell to your shoulder by extending your legs and hips.
Return to the starting position.
Movement
As you bend down to lift the kettlebell with your right hand, push your hip backward. Now clean the kettlebell to your shoulder by extending your legs and hips.
Return to the starting position.
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| Turkish Get-Up |
Preparation
Lie down flat on the floor and hold the kettlebell with the left arm keeping it straight.
Movement
Movement
Bend the right leg from the knee and place out the right arm at 45-degree angle.
Sit up slowly and push your hips up in the air, bring the right leg to a half kneeling position.
Stand up straight and look forward. Lie down again and repeat it by holding the kettlebell with the other hand.
Sit up slowly and push your hips up in the air, bring the right leg to a half kneeling position.
Stand up straight and look forward. Lie down again and repeat it by holding the kettlebell with the other hand.
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| Lunge Press |
Preparation
Stand up straight while holding the kettlebell in front of the chest, Lunge forward with one leg while raising the kettlebell overhead.
Movement
Return to standing while returning the kettlebell to the chest.
