2019-10-01 Australian Men\'s Fitness

MUSCLEGROUPSWORKED

Triceps,delts,quads,

glutes,hamstrings,abs

lHoldthekettlebellbythe

hornsinthegobletposition.

lCompletea deepsquat,

thenexplosivelystand

upandimmediatelypress

thekettlebelloverhead.

lReturntothestarting

position.That’sonerep.

(Thisshouldbeperformed

inoneswiftmovement

ratherthanstandingfirst

andpressingsecond.)

Sets:3-5/ Reps:12-15/

Rest: 60 secs

MUSCLEGROUPSWORKED

Traps, biceps, triceps,

forearms

l Stand with feet shoulder-width

apart and hold the kettlebell by

the horns at chest height.

l Drive your feet into the floor

and lift your chest.

l Begin moving the kettlebell

around your head (keeping it low

around the back of your head),

being careful to maintain your

posture and a rigid torso.

l Make full circles and alternate

directions on each rep. (Go slowly

to avoid cracking yourself in

the head.)

Sets: 3-5 / Reps: 12-15 /

Rest: 60 secs

112 MEN’S FITNESS OCTOBER 2019

4. KETTLEBELL
   THRUSTER


5. KETTLEBELL
   SHOULDER HALO

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4

2

5

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