Pumping: kettlebell complex for perfect balance and strong shoulders
Miscellaneous / / May 17, 2022
It will provide a good load on the whole body.
This is a reduced rep version of the Arnie CrossFit. It combines complex exercises for strength and stability of the shoulders, coordination and balance, as well as simpler, but intense movements designed to build endurance.
How to do the workout
Do the following exercises one after the other:
- 8 Turkish lifts with a kettlebell;
- 20 kettlebell swings;
- 8 squats with a kettlebell overhead in the right hand;
- 20 kettlebell swings;
- 8 squats with a kettlebell overhead in the left hand;
- 20 kettlebell swings;
- 8 Turkish lifts with a kettlebell in the right hand.
If you have never tried Turkish climbs before with a kettlebell, to begin with, take the lightest projectile possible or repeat the sequence of movements without weights at all.
When you have mastered the technique, you can move on to working with weighting that is optimal in weight. Women should choose weights 12-16 kg, men - 16-24 kg.
How to do exercises
Turkish kettlebell lift
Lie on your back, straighten your right leg, bend your left knee and place your foot on the floor. Push the kettlebell up with your left hand, straighten and lock your elbow. Place your right hand on the floor, palm down.
Holding the kettlebell in a straightened arm, lift your back off the floor, bend your right arm at the elbow and transfer your body weight to your forearm. Then move the supporting limb from the elbow to the palm and move to a sitting position.
Lift your pelvis off the floor, bend your right leg, move it back and put it on your knee. Raise the body and deploy hips so that both bones of the pelvis look forward, and the right lower leg is directed back. Stretch your free arm out to the side for balance.
Holding the kettlebell above your head, rise from your knees and fully straighten up. Then do everything in reverse order: sit on your right knee, turn your right hip to the side and place your right palm on the floor, move your right leg forward, lower your pelvis to the floor, lean on your right elbow, lie on your back with a kettlebell over your body and return to the starting position position.
Find out more💪
- How the Turkish Get Up Can Help You Get Stronger and Prevent Injuries
Overhead kettlebell squat in one hand
Place your feet shoulder-width apart or slightly narrower. Raise the kettlebell over your head with your outstretched arm, locking your elbow.
Make sure that the raised shoulder is close to the head, somewhere at the level of your ear. Stretch your free arm out to the side for balance.
Do full squat - below the parallel of the hips with the floor, then straighten up and repeat.
Mahi kettlebell
Stand with your feet shoulder-width apart, grab the kettlebell by the handle with both hands. Bend at the hips, tilt your body forward and slide the kettlebell between your legs to swing. Bend your knees a little, but not too much - this is not a squat.
Sharply straighten in the hip joints, sending the weight forward. Do this with enough force so that the projectile has enough momentum to fly above head level.
Fully straighten your legs and torso, and then let the projectile fall back in a semi-circular trajectory and again bring it between your legs for the next maha.
Share in the comments how long it took you to close this complex. And do not forget to write down the weight of the projectile with which you worked.
Read also🧐
- Pumping: simple homemade cardio with a skipping rope
- Pumping: the complex will load the legs well without any equipment
- Pumping: 15 minutes of a killer load on the press
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