Exercices de Kettlebell

1. Hike back the bell.

2. Keep the Kb close to body in the clean.

3. Horn grip catch.

4. Deep squat & perfom the desired repetitions.

1. Grip bell and load the posterior chain.

2. Hike back the bell.

3. Fully extend hips and knees.

4. Let float the bell.

1. Hike back the bell & legs extended.

2. Rock foward in a pendulum motion.

3. Knees extension & keeping Kb close.

4. Let float the bell.

1. Hike back the bell & legs extended.

2. Rock foward in a pendulum motion.

3. Knees extension, keep kb close and let float.

4. Flick the bell foward.

5. Catch with the other hand.

1. (Swing) Hook grip with a relaxed hand.

2. (Bell floating) Hand insertion through the window.

3. 45 degrees handle at the wrist.

4. (Rack or overhead) Hold the kb with the fingers to help fixation.

1. Hike back the bell & legs extended.

2. Rock foward in a pendulum motion.

3. Knees extension & pull the bell back.

4. Let float & hand insertion.

5. Rack position, resting on hips.

1. Hike back the bell & legs extended.

2. Rock foward in a pendulum motion.

3. Knees extension, keeping Kb close & let float the bell.

4. Hand insertion.

5. Press out & overhead fixation.

1. Hike back the bell & legs extended.

2. Rock foward in a pendulum motion.

3. Knees extension, pull the bell back & than let it go.

4. Let the magic happen.

5. Rack position, kettlebell's base sitting in the palm of the hand.

1. One kb into rack position and the other one into hang position.

2. Hang clean the bottom one while dropping the top one.

3. Catch and repeat.

4. Grunt like a Gorilla for more power output and stamina.

1. Rack position, resting on hips

2. 1st knee dip

3. Fully extend hips and knees

4. Press out & 2nd dip

5. Stand straight and fixation

1. Feet slightly wider than shoulders and feet 45 degrees.

2. Shift body weight and hips over rear leg.

3. Hinge while keeping rear leg locked in position.

Racked windmill is an advance mvt and should not be your first choice exercise when experiencing windmills

1. Grip firmly into the rack position.

2. Press up keeping forearm vertical.

3. Make fixation & keep eye contact.

The use of 2 kb stacked over is an advance mvt and should not be your first choice variation when experiencing bottom up mvt

1. Horn grip bottom up in front of you.

2. Bring kb close to one side of the head, creating a box shape.

3. Flow to the back of the head while opening the shoulders.

4. Bring it to the other side and center to chest.

- 2x 4" steel pipes and 1 Tee connector for the handle.

- 1x 12" steel pipe for loading section.

- 1x Floor flange for the base.

- All pipes are 3/4" to fit 1" regular plates.

- Add tape to the handle to smooth out the treading.