MILITARY PRSS TO THE SIDE

ONE ARM KKETTLEBELL MILITARY PRSS TO THE SIDE

1.    Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position.

2.    Look at the kettlebell and press it up and out until it is locked out overhead.

3.    Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

ONE ARM KETTLEBELL PUSH PRESS

4.    Hold a kettlebell by the handle. Clean the ettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.

5.    Dip your body by bending the knees, keeping your torso upright.

6.    Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.

ONE ARM KETTLEBELL  SNACH

7.    Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.

8.    Look straight ahead and swing the kettlebell back between your legs.

9.    Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

ONE ARM KETTLEBELL SPLIT JERK

10.                    Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.

11.                    Dip your body by bending the knees, keeping your torso upright.

12.                    Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.

13.                    Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.

14.                    Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.