By Katalin Rodriguez Ogren,
July 11, 2010 at 3:52 pm
The kettlebell is quickly becoming the trainer's favorite tool. So many fitness professionals are incorporating kettlebells into their routines, as well as their cleints. This exercise is a great one to add into any fitness program. However, it is great for the martial arts practioner because is recruits many of the same muscles and used when doing judo and wrestling style takedowns.
In this exercise, the kettlebell can flip up so the bell is pointing towards the ceiling. When using the type I have in the picture it does not pose strain on t he wrist or back of hand. Even with a modest weight this exercise using the kettlebell with a thinner handle can push you to your threshold. The authenic kettlebells have a thick handle and may hurt the back of your hand. It is valuable to learn the technique for flipping the kettlebell up which is a unique component to kettlebell training.
From the rotated position, press the kettle bell directly above your shoulder. Engage your side body (side section of the ab wall) as you press the weight.Rotate the chest, performing a quarter turn and face outward while flipping the kettle bell, so that your fist firmly holds onto the kettle bell. Your head and gaze should follow this movement.Perform a simple row, drawing the entire wrist toward your underarm. Avoid straining the wrist. The elbow lifts ups towards the ceiling.Begin in a single bent over row position. The kettle bell is below the shoulder joint. Support your body by placing your free hand on your thigh. Keep your back flat.
Katalin is the Owner of POW! MMA and Fitness, Chicago Krav Maga and POW! Kids Chicago which has been in the West Loop for over 10 years. She is a 4 time black belt and 30 year veteran of the martial arts/combat sports. She is an international presenter and writer for both the martial arts and fitness community. Katalin is the mother of 3 children: Jackson Diego (4), Isis (3) and Colt (1) and married to the most handsome Chicago Firefighter.
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The kettlebell is quickly becoming the trainer's favorite tool. So many fitness professionals are incorporating kettlebells into their routines, as well as their cleints. This exercise is a great one to add into any fitness program. However, it is great for the martial arts practioner because is recruits many of the same muscles and used when doing judo and wrestling style takedowns.
