"Kettlebell Exercise Sheet - Gold's Gym"

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Kettlebell Exercise Chart
GRÁFICA PARA EJERCICIOS CON LAS PESAS KETTLEBELL
Figure Eight
Swings
Stand with your feet shoulder-width apart. Hold the kettlebell handle with one
Stand with your feet shoulder-width apart. Hold the kettlebell handle with both
hand. Bend your knees so you are in a squat position. Move the kettlebell
hands between your legs. Bend your knees in a squat position and start with
between your legs and switch to your other hand. In one continuous gure
the kettlebell close to the oor. In a swinging motion, stand up and bring your
eight motion, raise the kettlebell from behind you around to the front.
arms above your head, keeping your arms straight throughout the movement.
Continue by bending your knees and returning back to the starting position.
Sumo Squat Upright Row
V Crunch with Kettlebell Rotation
Stand with your feet a little wider than shoulder-width apart. Point your toes out
Sit on the oor and grasp the outside portion of the kettelbell’s handle with the
to a 45 degree angle. Hold kettlebell handle with both hands. Bend your knees
bell on top. Bend your knees and place your heels on the oor for balance.
so you are in a squat position. At the same time, bend your elbows and row the
Lower your upper body slightly back. Rotate at your torso and lower the
kettlebell up. Return to your starting position.
kettlebell to the oor on one side. Rotate to the other side and repeat.
Bridge Pullover
Lunge Row
Lie on your back with your knees bent and your feet at on the oor. Grasp the
Stand with your feet together and grasp the kettlebell handle with one hand.
kettlebell handle with both hands and straighten your arms above your head.
Step back into a lunge with the foot on the opposite side of your hand with the
Rest it on the oor. Keeping the bell of the kettlebell on top and your arms
kettlebell. At the same time, row your elbow back with the kettlebell. Return to
straight, move the kettlebell above your hips as you lift your hips off the ground
your starting position and repeat on the other side.
into a bridge. Return to your starting position.
The Hand Pass
The Clean
Stand with your feet shoulder-width apart. Hold the kettlebell handle with one
Stand with your feet shoulder-width apart. Hold the kettlebell handle with one
hand between your legs. Bend your knees in a squat position and start with the
hand between your legs. Bend your knees in a squat position and start with the
kettlebell close to the oor. In a swinging motion, stand up and bring your arm
kettlebell close to the oor. In one motion, stand up and bend your arm, ipping
straight in front of you to shoulder height. Toss the kettlebell to the other hand
the kettlebell so it rests on your forearm.
and then squat down, bringing the kettlebell toward the oor and then back up.
Continue tossing the kettlebell back and forth.
The Clean and Press
The Snatch
Stand with your feet shoulder-width apart. Hold the kettlebell handle with one
Stand with your feet shoulder-width apart. Hold the kettlebell handle with one
hand between your legs. Bend your knees in a squat position and start with the
hand between your legs. Bend your knees in a squat position and start with
kettlebell close to the oor. In one motion, stand up and bend your arm, ipping
the kettlebell close to the oor. In a swinging motion, stand up and bring your
the kettlebell so it rests on your forearm. Press the kettlebell up and overhead.
arm above your head, keeping your arm straight throughout the movement.
Flip the kettlebell to the back of your forearm. Continue by bending your knees
and returning back to the starting position.
The Wood Chop
The Windmill
Stand with your feet shoulder-width apart. Bring one arm straight above your
Stand in a lunge, holding the kettlebell with both hands. Rotate at your torso so
head and then ip the kettlebell so it rests on the back of your forearm. Extend
the kettlebell is on the other side of the forward bent leg. Keep your arms straight
your other arm at an angle to your side. Bend sideways as far as you can,
and in one uid swinging motion, rotate forward, pivoting on your toes and
bringing your hand toward the ground and then press back up.
swinging the kettlebell up to the other side. Return to your starting position.
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Kettlebell Exercise Chart
GRÁFICA PARA EJERCICIOS CON LAS PESAS KETTLEBELL
Figure Eight
Swings
Stand with your feet shoulder-width apart. Hold the kettlebell handle with one
Stand with your feet shoulder-width apart. Hold the kettlebell handle with both
hand. Bend your knees so you are in a squat position. Move the kettlebell
hands between your legs. Bend your knees in a squat position and start with
between your legs and switch to your other hand. In one continuous gure
the kettlebell close to the oor. In a swinging motion, stand up and bring your
eight motion, raise the kettlebell from behind you around to the front.
arms above your head, keeping your arms straight throughout the movement.
Continue by bending your knees and returning back to the starting position.
Sumo Squat Upright Row
V Crunch with Kettlebell Rotation
Stand with your feet a little wider than shoulder-width apart. Point your toes out
Sit on the oor and grasp the outside portion of the kettelbell’s handle with the
to a 45 degree angle. Hold kettlebell handle with both hands. Bend your knees
bell on top. Bend your knees and place your heels on the oor for balance.
so you are in a squat position. At the same time, bend your elbows and row the
Lower your upper body slightly back. Rotate at your torso and lower the
kettlebell up. Return to your starting position.
kettlebell to the oor on one side. Rotate to the other side and repeat.
Bridge Pullover
Lunge Row
Lie on your back with your knees bent and your feet at on the oor. Grasp the
Stand with your feet together and grasp the kettlebell handle with one hand.
kettlebell handle with both hands and straighten your arms above your head.
Step back into a lunge with the foot on the opposite side of your hand with the
Rest it on the oor. Keeping the bell of the kettlebell on top and your arms
kettlebell. At the same time, row your elbow back with the kettlebell. Return to
straight, move the kettlebell above your hips as you lift your hips off the ground
your starting position and repeat on the other side.
into a bridge. Return to your starting position.
The Hand Pass
The Clean
Stand with your feet shoulder-width apart. Hold the kettlebell handle with one
Stand with your feet shoulder-width apart. Hold the kettlebell handle with one
hand between your legs. Bend your knees in a squat position and start with the
hand between your legs. Bend your knees in a squat position and start with the
kettlebell close to the oor. In a swinging motion, stand up and bring your arm
kettlebell close to the oor. In one motion, stand up and bend your arm, ipping
straight in front of you to shoulder height. Toss the kettlebell to the other hand
the kettlebell so it rests on your forearm.
and then squat down, bringing the kettlebell toward the oor and then back up.
Continue tossing the kettlebell back and forth.
The Clean and Press
The Snatch
Stand with your feet shoulder-width apart. Hold the kettlebell handle with one
Stand with your feet shoulder-width apart. Hold the kettlebell handle with one
hand between your legs. Bend your knees in a squat position and start with the
hand between your legs. Bend your knees in a squat position and start with
kettlebell close to the oor. In one motion, stand up and bend your arm, ipping
the kettlebell close to the oor. In a swinging motion, stand up and bring your
the kettlebell so it rests on your forearm. Press the kettlebell up and overhead.
arm above your head, keeping your arm straight throughout the movement.
Flip the kettlebell to the back of your forearm. Continue by bending your knees
and returning back to the starting position.
The Wood Chop
The Windmill
Stand with your feet shoulder-width apart. Bring one arm straight above your
Stand in a lunge, holding the kettlebell with both hands. Rotate at your torso so
head and then ip the kettlebell so it rests on the back of your forearm. Extend
the kettlebell is on the other side of the forward bent leg. Keep your arms straight
your other arm at an angle to your side. Bend sideways as far as you can,
and in one uid swinging motion, rotate forward, pivoting on your toes and
bringing your hand toward the ground and then press back up.
swinging the kettlebell up to the other side. Return to your starting position.
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