Online Exercise System

Primary Muscles:

• Quadriceps
• Gluteals

Secondary Muscles:

Body Area:

• Legs
• Glutes

Movement Type:

• Core (Rotary Stability)

Equipment:

• Kettlebells

Training Category:

• Resistance

Proper Steps:

Begin with your feet outside shoulder width, holding a single KB with both hands above the collar bone with your elbows tight underneath
Brace your core by drawing your belly button to your spine and fixing your rib-cage in a tucked position
Pack your shoulder blades by setting them down and together
Maintaining an upright spine, bend the knees and sit between your heels
drive your heals into the ground and rise back into a standing position