Kettlebell - Double Hand Clean Alternate
Recommendations: 2-3 Sets, 1-5 Reps, 80 Wght
Intermediate Quads Hamstrings Traps Strength Kettlebell Pull Compound Gym
Purpose: To develop core strength of the lower and middle body.
Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.
Position your feet shoulder width apart and your toes facing forward. Position two kettlebells between your feet. Grasp each kettlebell in an overhand (hook) grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the kettlebells. This will be your starting position. Pull the right kettlebell up off the floor by extending hips and knees. Maintain your grip on the left kettlebell As the kettlebell reaches your knees forcefully raise shoulders while keeping the kettlebell close to your thighs. When the kettlebell passes your mid-thighs, allow it to contact your thighs. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping the kettlebell close to your body. Aggressively pull your body under the kettlebell, rotating elbows around bar. Your wrists should rotate as the kettlebell reaches shoulder height. Bend knees slightly and lower the kettlebell to the mid-thigh position. Slowly lower the kettlebell with taut lower back and trunk close to vertical. As your lower the right kettlebell, pull the left kettlebell up off the floor by extending hips and knees. Maintain your grip on the right kettlebell As the kettlebell reaches your knees forcefully raise shoulders while keeping the kettlebell close to your thighs. When the kettlebell passes your mid-thighs, allow it to contact your thighs. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping the kettlebell close to your body. Aggressively pull your body under the kettlebell, rotating elbows around bar. Your wrists should rotate as the kettlebell reaches shoulder height. Bend knees slightly and lower the kettlebell to the mid-thigh position. Slowly lower the kettlebell with taut lower back and trunk close to vertical. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
With two kettlebells on floor, lower hips and grasp each kettlebell with an overhand grip.
Position your feet shoulder width apart and your toes facing forward. Position two kettlebells between your feet. Grasp each kettlebell in an overhand (hook) grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the kettlebells. This will be your starting position.
Step 2
Stand upright pulling the right kettlebell to mid-thigh.
Pull the right kettlebell up off the floor by extending hips and knees. Maintain your grip on the left kettlebell As the kettlebell reaches your knees forcefully raise shoulders while keeping the kettlebell close to your thighs. When the kettlebell passes your mid-thighs, allow it to contact your thighs.
Step 3
Pull the kettlebell to shoulder height by shrugging shoulders.
Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping the kettlebell close to your body. Aggressively pull your body under the kettlebell, rotating elbows around bar. Your wrists should rotate as the kettlebell reaches shoulder height.
Step 4
Lower the kettlebell to mid-thigh position.
Bend knees slightly and lower the kettlebell to the mid-thigh position. Keep the back straight and your feet flat on the floor.
Step 5
As you lower the right kettlebell to the floor, raise the left kettlebell to mid-thigh.
As your lower the right kettlebell, pull the left kettlebell up off the floor by extending hips and knees. Maintain your grip on the right kettlebell As the kettlebell reaches your knees forcefully raise shoulders while keeping the kettlebell close to your thighs. When the kettlebell passes your mid-thighs, allow it to contact your thighs.
Step 6
Pull the kettlebell to shoulder height by shrugging shoulders.
Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping the kettlebell close to your body. Aggressively pull your body under the kettlebell, rotating elbows around bar. Your wrists should rotate as the kettlebell reaches shoulder height.
Step 7
Lower the kettlebell to mid-thigh position.
Bend knees slightly and lower the kettlebell to the mid-thigh position. Keep the back straight and your feet flat on the floor.
Step 8
Continuing alternating right and left kettlebells.
Continue alternating the right kettlebell and left kettlebell until all required repetitions have been completed.