Kettlebell - One Arm Clean
Recommendations: 2-3 Sets, 1-5 Reps, 80 Wght
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. Grasp a kettlebell with your right hand 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 kettlebell. This will be your starting position. Pull the kettlebell up off the floor by extending hips and knees. 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. Position your feet shoulder width apart and your toes facing forward. Grasp a kettlebell with your left hand 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 kettlebell. This will be your starting position. Pull the kettlebell up off the floor by extending hips and knees. 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 the kettlebell on floor using your right hand, lower hips and grasp kettlebell with overhand grip.
Position your feet shoulder width apart and your toes facing forward. Grasp a kettlebell with your right hand 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 kettlebell. This will be your starting position.
Step 2
Stand upright pulling the kettlebell to mid-thigh.
Pull the kettlebell up off the floor by extending hips and knees. 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
Return to starting position.
Return to starting position by slowly lowering the kettlebell with taut lower back and trunk close to vertical. Repeat as required.
Step 6
With the kettlebell on floor using your left hand, lower hips and grasp kettlebell with overhand grip.
Position your feet shoulder width apart and your toes facing forward. Grasp a kettlebell with your left hand 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 kettlebell. This will be your starting position.
Step 7
Stand upright pulling the kettlebell to mid-thigh.
Pull the kettlebell up off the floor by extending hips and knees. 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 8
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 9
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 10
Return to starting position.
Return to starting position by slowly lowering the kettlebell with taut lower back and trunk close to vertical. Repeat as required.