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Archive for the ‘Kettle Bell Exercises’ Category

Try this exercise using a balance ball.  First, place a towel through each handle of two kettle bells.  Now hold both ends of each towel with each of your hands.  Squeeze your abs tight and sit down on a balance ball.  Place your feet shoulders width apart and lift the weights up to your shoulders.  Now lower the weights to your side and repeat the entire motion for 2 sets of 12 repetitions to start.

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The following movement will help to build your upper body strength.  Begin by placing a towel through each handle of two kettle bells.  Now hold both ends of each towel with each hand.  Keep your abs tight and sit down on the edge of a workout bench with your feet shoulders width apart.  Tighten your abs as you lift the weights up to your shoulders.  Now lower the weights to your side and repeat the entire motion for 2 sets of 12 repetitions to start.

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Try this exercise.  Begin by holding a kettle bell in your right hand.  Get down in a prone position on the ground and place the tops of both feet on a balance ball, keeping them shoulders width apart.  Press up on your left arm and the weight to lift your body from the floor.  Lower your body about 6 inches and then press up again.  Now lift the weight up to your right shoulder and then touch it to the ground again.  Repeat the entire movement for 2 sets of 10 repetitions (on each arm).

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Try this alternative to a traditional push up.  Begin by holding a kettle bell in your right hand.  Get down in a prone position on the ground and place the tops of your feet on a balance board.  Keep your feet shoulders width apart.  Press up on your left arm and the weight to lift your body from the floor.  Lower your body about 6 inches and then press up again.  Now lift the weight up to your right shoulder and then touch it to the ground again.  Repeat the entire movement for 2 sets of 10 repetitions (on each arm).

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The traditional push up can be done with a kettle bell.  Begin by holding a kettle bell in your right hand.  Get down in a prone position on the ground.  Keep your feet shoulders width apart and place the tops of your feet on the edge of a workout bench.  Press up on your left arm and the weight to lift your body from the floor.  Keep both the kettle bell and your left hand on the ground.  Lower your body about 6 inches and then press up again.  Now lift the weight up to your right shoulder and then touch it to the ground again.  Repeat the entire movement for 2 sets of 10 repetitions (on each arm).

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The push up can be done in a variety of ways.  Try holding a kettle bell in your right hand.  Get down in a prone position on the ground.  Keep your legs shoulders width apart.  Press up on your left arm and the weight to lift your body from the floor.  Keep both the kettle bell and your left hand on the ground.  Lower your body about 6 inches and then press up again.  Now lift the weight up to your right shoulder and then touch it to the ground again.  Repeat the entire movement for 2 sets of 10 repetitions (on each arm).

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Try this exercise to help build arm and ab strength. Begin by holding a kettle bell in your right hand. Get down on the ground as if to do a push up. Keep your legs shoulders width apart. Straighten your left arm and lift your body from the floor. Now lift the weight up to your right shoulder and then touch it to the ground again. Repeat for 2 sets of 10 repetitions (on each arm).

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To do this exercise, start by holding a kettle bell with both of your hands.  Tighten your abs as you place your upper back on a balance ball.  Press your feet against the floor in order to lift your torso to where it is parallel to the ground.  Now press the weight up and over your chest until your arms are perfectly straight.  Now bend your elbows and lower the weight to your chest.  Your elbows will extend out to the sides as you lower the weight.  Proceed by pressing the weight straight over your chest again.  Repeat for 2 sets of 12.

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To do a tricep chest press, by holding a kettle bell with both hands.  Lie down on a workout bench with your knees bent and your feet planted on the end of the bench.  Squeeze your abs as you press the weight over your chest until your arms are straight.  Now bend at the elbows and bring the weight down to your chest so that both elbows are pointed out to the sides.  Now press the weight straight over your chest again.  Repeat for 2 sets of 12.

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To do a kettle bell snatch on a bosu ball, begin the exercise by squeezing your abs as you lift the kettle bell from the floor with both hands.  Keep your abs tight and come to a standing position.  Slowly step onto your bosu ball, keeping your feet shoulders width apart.  Now bend at your knees and slowly do a squat.  Bend low, to where your thighs are parallel to the floor and let the weight fall between your knees.  As you come to a standing position, lift the weight straight up over your head, squeezing your abs throughout the movement.  Repeat the entire motion for 2 sets of 12 repetitions to start.

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