DOUBLE KETTLE-BELL JERK
1.
Hold a kettlebell by the handle in each hand.
2.
Clean the kettlebells to your shoulders by extending through the
legs and hips as you pull the kettlebells towards your shoulders. Rotate your
wrists as you do so, so that the palms face forward. This will be your starting
position.
3.
Dip your body by bending the knees, keeping your torso upright.
4.
Immediately reverse direction, driving through the heels, in
essence jumping to create momentum.
5.
As you do so, press the kettlebells overhead to lockout by
extending the arms, using your body's momentum to move the weights.
6.
Return your feet to the ground in a split fashion, with one foot
forward and one foot back.
7.
Keeping the weights overhead, return to a standing position,
bringing your feet together. Lower the weights to perform the next repetition.
BOUBLE KETTLEBELL PUSH PRESS
8.
Clean two kettlebells to your shoulders.
9.
Squat down a few inches and reverse the motion rapidly. Use the
momentum from the legs to drive the kettlebells overhead.
10.
Once the kettlebells are locked out, lower the kettlebells to your
shoulders and repeat.
BOUBBELL INCLINE SHOULDER RAISE
11.
Sit on an Incline Bench while holding a dumbbell on each hand on
top of your thighs.
12.
Lift your legs up to kick the weights to your shoulders and lean
back. Position the dumbbells above your shoulders with your arms extended. The
arms should be perpendicular to the floor with your palms facing forward and
knuckles pointing
towards the ceiling. This will be your starting position.
13.
While keeping the arms straight and locked, lift the dumbbells by
raising the shoulders from the bench as you breathe out.
14.
Bring back the dumbbells to the starting position as you breathe in.
15.
Repeat for the recommended amount of repetitions.
Variations: You
can use a barbell or a smith machine in order to perform this exercise.
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