Men’s Fitness UK – September 2019

4. KETTLEBELL THRUSTER

MUSCLE GROUPS WORKED: triceps, delts, quads, glutes,

hamstrings, abs

Hold the kettlebell by the horns in the goblet position.

Complete a deep squat, then explosively stand up and

immediately press the kettlebell overhead.

Return to the starting position. That’s one rep.

(This should be performed in one swift movement rather

than standing fi rst and pressing second.)

SETS: 3-5 / REPS: 12-15 / REST: 60 SECS

MUSCLE GROUPS

WORKED: traps, biceps,

triceps, forearms

Stand with feet

shoulder-width apart and

hold the kettlebell by the

horns at chest height.

Drive your feet into the

fl oor and lift your chest.

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.

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

5. KETTLEBELL SHOULDER HALO

KETTLEBELL WORKOUT