48 Jan/Feb 2018 oxygenmag.com.au
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TACTICAL LUNGE
Hold a kettlebell in your right hand at
your side. Step back with your right
leg into a reverse lunge and pass the
kettlebell under your left thigh to your left
hand. Bring with your feet back together
underneath you. Continue, alternating
sides.
Tip: You will have to lunge deeply in
order to have enough room to pass
the kettlebell underneath.SINGLE-ARM OVERHEAD SQUAT
Stand with your feet outside shoulder-
width apart, legs turned out slightly.
Hold the kettlebell in your right hand
straight up over your shoulder. Kick
your hips back and squat down until
your thighs are parallel to the floor.
Drive through your heels to return
to standing. Do all reps on one side
before switching.
Tip: Because you are loading only
one side of your body, your hips will
want to twist as your descend. Resist
that urge, even if you have to sacrifice
depth for form.ONE-ARM SNATCH
Hold a kettlebell in one hand, arm straight,
and stand with your feet outside shoulder-
width. Keeping your back flat, hinge at the hips
to swing the kettlebell back between your legs,
then quickly snap your hips forward to drive
the kettlebell upward with power. As the weight
rises above your shoulder, punch your palm up
toward the ceiling and through the handle to
flip the kettlebell over your hand so it rolls softly
to the backside of your wrist. Pause a moment
at full arm extension, then swing the kettlebell
back forward and down between your legs
for the next rep. Do all reps on one side before
switching.
Tip: Don’t squeeze the kettlebell handle; let it
rotate at your grip. Otherwise, it will smash the
back of your arm as you complete the rep.WORKOUT MOVES