MUSCLEGROUPSWORKED
Lats,rhomboids,biceps,
posteriordelt,forearms
lPlacethekettlebellonthefloor
andtakea staggeredstance
withyourrightfootinfront.
lDigtheballofyourleftfoot
intothefloorbehindyou(with
theheelup)andbendyourhips
soyourtorsoisangledatabout
45 degreestothefloor.
lRestyourrightelbowon
yourrightthighforsupport
andreachforthekettlebell
withyourlefthand.
lKeepingyourshoulderssquare,
squeezethekettlebellashard
asyoucanandrowtheweight
upuntilyourhandisbyyour
sidewiththeelbowfullyflexed.
lReturnthekettlebelltothe
startingposition(justoffthe
floor)andperformanotherrep.
lCompleteallyourrepson
onesidebeforerepeating
ontheotherside.
Sets:3-5/ Reps:12-15/
Rest: 60 secsMUSCLE GROUPS WORKED
Entire body
l Lie on the floor on your right
side, with arms and legs bent,
holding a kettlebell by the horns
with your right hand.
l Roll onto your back while
bringing your left arm and left
leg down flat and out to the side
slightly. At the same time, punch
your right arm up to the ceiling
(locked out), keeping your right leg
bent, with your knee pointing up
to the ceiling and your foot flat on
the floor.
l Using your core, roll onto your
left forearm, pause, then shift your
weight onto your left hand, while
keeping the right arm locked out
and vertical above your shoulder.
l Press through your left palm to
a tall, seated position, with both
arms now straight.
l Press through your right heel to
extend your hips up so your torso
forms a straight line from right
knee to right shoulder.
l Move your left leg under your
hips and behind you until your left
knee is in line with your left hand.
l Shift your weight until you’re
- KETTLEBELL SINGLE-ARMROW
- TURKISH GET-UP
in a half-kneeling position, with
your torso vertical and left
hand off the floor.
l Push through the back foot to
a standing position, right arm
still locked out with the kettlebell
above your right shoulder.
l Pause for a few seconds, then
slowly reverse the movement to
eventually return the kettlebell
back to the floor in the position
you started.
l Keeping the kettlebell in contact
with the floor, drag it with both
hands from your right side, up
around your head and to the left.
l Grab the handle with the left
hand and repeat the whole process
on the left-hand side – that, believe
it or not, is just one rep.
Sets: 3-5 / Reps: 3-6 /
Rest: 60-90 secs1 42 53 6OCTOBER 2019 MEN’S FITNESS 111