oxygenmagAU Jan/Feb 2018 47
GOBLET SQUAT
Stand with your feet shoulder-width apart,
legs turned out slightly at the hips, and hold a
kettlebell by the horns with both hands at your
chest, elbows down. Drop your hips down into
a low squat while keeping your chest lifted.
Pause at the bottom, then drive up out of the
hold to standing.
Tip: With each descent, try to open your hips a
little more and increase your range of motion.KETTLEBELL SWING
Hold the kettlebell with both hands in
front of you, arms extended, and stand
with your feet shoulder-width apart.
Keeping your back flat and arms straight,
swing the kettlebell through your legs
behind you, then snap your hips forward
to generate momentum to swing the
kettlebell up in front of you to shoulder-
height.
Tip: Start with smaller swings up to
waist-height, then gradually increase the
power and the drive until the kettlebell is
swinging level with your shoulders.WA RM!U P MOV E S
HALO
Hold the horns of a kettlebell
bottoms-up with both hands
in front of your chest, elbows
down. Circle the kettlebell
around your head, keeping
it in close with your elbows
bent. Go clockwise for five
reps, then counterclockwise
for five reps.
Tip: Make this move slow and
controlled, and really focus on
shoulder mobility and range
of motion.