Steve Maxwell - The Kettlebell Conditioning System Book by Viele Paul F

Author:Viele, Paul F. [Viele, Paul F.]
Language: eng
Format: epub
Tags: Kettlebells
Publisher: Shihan Inc.
Published: 2013-03-24T00:00:00+00:00

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55. DOUBLE JUMP SHRUGS

Doing a jump shrug is similar to the initial drive of the jerk and has a strong lower leg and cardio component to it. With two kettlebells hanging freely by your sides, sit back, slightly bend your knees and jump up. The jump upwards should come from your heels, not your toes. Shrug your shoulders when your body is completely upright. Make sure not to bend your arms when jumping up.

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56. PLANK ROWS

Performing plank rows is another great way to incorporate a pulling movement into your training. What I really like is the pectoral stabilization component of this exercise. Place two kettlebells shoulder width apart, and stabilize yourself with a tight midsection in a push-up position. Make sure to keep your shoulders aligned over the kettlebells throughout the movement and do not allow your hips to droop. Keep your elbows close to your sides as you pull each kettlebell up to your ribcage. Keep your back level and do not allow your torso to twist during the entire exercise.

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