Online Exercise System

Primary Muscles:

• Gluteals

Secondary Muscles:

• Hamstrings

Body Area:

• Legs
• Shoulders

Movement Type:

• Vertical Press
• Explosive

Equipment:

• Kettlebells

Training Category:

• Resistance

Proper Steps:

Begin movement with a KB Swing
To 'Clean' the weight into the front rack position, keep the KBs as close to center of base as possible and roll the KBs around the outside of your wrist
Gently catch them on your arms, with elbows tucked underneath
Push jerk the KBs by using your legs to launch them upward, pushing yourself underneath and catch with arms locked out overhead
Stand up, then control the KBs descent back into the racked position before re-swinging them for successive repetitions