Advanced Kettlebell Shoulder Exercises, Kneeling Press, Snatch, Sots Press, Turkish Get Up, TGU. скачать в хорошем качестве

Advanced Kettlebell Shoulder Exercises, Kneeling Press, Snatch, Sots Press, Turkish Get Up, TGU.

‪@BRIGHTONKETTLEBELLS‬ https://brightonkettlebells.co.uk/ Be sure to try the Intermediate workout before attempting this one. Advanced Workout 1. Seated Overhead Press You’ll be surprised how much you use your legs when standing doing a shoulder press! Increase difficulty without increasing weight with this seated version. Clean the kettlebell in to the rack position and lock the kettlebell overhead whilst bracing your core. Slowly lower to the rack and explode back up. 2. One arm Sots Press This is an advanced kettlebell exercise that builds remarkable full-body strength. It will challenge your mobility as well as strength from an unstable position. The carry-over will be a stronger, more functional body from head to toe. First clean a light kettlebell to the rack position, then drop into a full squat position. From the bottom of the squat press the bell overhead until you are locked out, then press with your legs out of the squat, before slowly squatting again for another rep. Ensure you can get into a full squat position and have the necessary shoulder and thoracic mobility to do this movement. 3. Snatch The king (or queen) of kettlebell exercises! There’s a reason why the Russian special forces use this as part of their conditioning testing. Every muscle in the body will be taxed on this explosive move, with your shoulder stabilisers being put to the test. Ensure you have practiced the exercises, especially the High Pull in the Intermediate workout, before attempting the snatch. 4. Half Kneeling Clean and Press Putting two exercises together whilst taking the legs out of equation results in bigger gains around the shoulder girdle. Get into a half-kneeling position with your left knee on the ground and the kettlebell in front of your left leg. Point the handle to face in between your legs. Hinge slightly and keeping a strong core, explosively pull the kettlebell up to the shoulder, wrapping the bell around your forearm while getting your upper body erect. From here press the kettlebell overhead whilst exhaling. Slowly lower the kettlebell back down to the shoulder, then guide the kettlebell down to the ground and repeat. 5. Full Turkish Get Up Also know as the TGU, this exercise will test not only your shoulder strength, but the mobility in the shoulder girdle. Ensure you have practiced the first three steps with the half TGU in the Intermediate workout before attempting the full TGU. Steps: 1. On your back with left leg straight and right leg bent, press the kettlebell in front of you, using the left hand to adjust the kettlebell position so it sits against the back of the forearm. Lay your left arm out on the floor to your side. 2. Use your core to sit up along the line of your left arm, first to your elbow and then to your hand. 3. Push with the right heel of the bent leg and drive your hips in the air and into full hip extension. 4. Ensure there is a straight line from the kettlebell to the bottom hand. Create distance between the bottom shoulder and the ear and open up the chest. Squeeze your glutes tight. 5. Take the straight left leg back and through to a half-kneeling position. Keep your eyes on the kettlebell at all times or it will fall! 6. Take the bottom hand off the floor and straighten the body upright. 7. Drive from the front heel and stand up fully. Brace yourself before reversing the movement with each step. 6. Double Overhead Press Test your shoulder strength and endurance with this move. Clean two kettlebells up to your shoulders. Now try to lock out both kettlebells overhead upwards without using your legs. Slowly lower and repeat. 7. Alternating Shoulder Press If mobility is an issue around the shoulder, the alternating press will allow you to push more weight without straining the back. Press one kettlebell overhead, then lower slowly back to the rack, before pressing the other side. Repeat for either time or reps according to your goals. 8. Double Overhead Carry Start with two kettlebells in the rack position, then press them both overhead in to a full lockout. Keeping the arms close to the ears, brace the back and shoulder muscles, before slowly walking forward, taking small steps to begin with. Be sure not to hyperextend the back. Walk a distance of up to 20 metres, or whatever your gym/ garden/ home allows. Once you stop walking, slowly lower the kettlebells back down to the shoulders, then to the floor.