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to straighten your back too, so by the time
your legs are straight, your whole body is
also upright. Follow the same route down,
keeping the bar close to your legs, and
return to the starting position.KETTLEBELL:
Turkish get up
Turkish get ups will increase
muscle coordination like no other exercise.
Again, this is because they utilise most of the
muscles in the body but especially the glutes
and the delts.
The kettlebell get up is all about
transitions. You need to transition from lying
to kneeling, then kneeling to standing, then
reverse the whole operation until you are
back in the starting position.
Feel free to use smaller kettlebells for
Turkish get ups: even those will provide
plenty of resistance for this one-move
kettlebell full-body workout.KETTLEBELL:
swing
Part cardio, part strength, all
amazing exercise, kettlebell swings use
similar muscles to the deadlift but the swing
uses more dynamic movement.
For these, the best starting position is
with the kettlebell resting on the floor in
between your legs, which should be a little
bit over shoulder width apart. Reach down
for the kettlebell and grab it firmly with both
hands, with your back straight and core
engaged. Lift the kettlebell off the
floor, swing it forward a bit to gather some
momentum and then swing it back
between your legs.
From here, pull it up almost all the way to
eye level and then pull it back down in
between your legs. Don’t let the kettlebell
‘fall’ back down; pull it down hard to work
those muscles all the way through the
workout. And your back must stay straight
all the way through.MARCH 2 02 1 T3 29In association with
Your muscle-building workout planRECOMMENDED
PRODUCTS
DOMYOS FITNESS
KETTLEBELL 6 KG
Our design team developed this
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Combine muscle strengthening and
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£19.99, decathlon.co.ukDUMBBELLS AND BARS
WEIGHT TRAINING KIT 93 KG
This kit was developed by our weight
training coaches and design team for
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home.A complete kit to work your
entire body: biceps, triceps, deltoids
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£149.99, decathlon.co.ukCOLLAPSIBLE BENCH PRESS
INCLINE BENCH
Our design team created this
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pegs for weight training with barbells
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with bars or dumbbells. The pegs are
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£89.99, decathlon.co.ukIM
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