Fitness Tip: Kettlebell Single Arm Squat Push Press

Fitness Tip: Kettlebell Single Arm Squat Push Press

Kettlebells were developed in Russia in the 1700s and are holistic in their nature in that they work several muscles simultaneously.

The Kettlebell Single Arm Squat Push-Press engages and strengthens the lower body, the core and the unilateral shoulder.

Start standing with your legs slightly wider than hip width apart and the kettlebell between your feet with the horn of the kettlebell horizontal.

Next hinge back at the hips and keep the back straight as you squat down to reach the kettlebell with your palm facing back.

To begin, dead clean the kettlebell from the ground straight up the center of the body to the chest in a rack position, keeping the upper arm next to the body, the wrist straight and the grip on the kettlebell relaxed.

Then squat down with the kettlebell locked into the shoulder and as you drive through the heels out of the squat, press the kettlebell overhead and finish with the palm facing forward.

Then bring the kettlebell back to the rack position at the chest and repeat your squat push-press.

Fitness Tip: Sandbag Opposing Side Single Leg Deadlift

The Sandbag is a training tool that has an interior load of shifting sand which creates an unstable environment and therefore becomes an effective tool for stabilizing the core while simultaneously strengthening multiple muscle groups. 

The opposing side single leg deadlift is a functional movement that strengthens the glutes, hamstrings, lower back and core.

Begin holding the Sandbag in your L. hand in a suitcase grip with your weight on your right foot.

Balance the body with the left toe slightly behind the body as you hinge the hips backwards, keeping the back straight and R. leg slightly bent.

Then push the R. leg heel into the floor as you contract the glutes, and hamstrings and return to your upright starting position.

To intensity the core activation of this move, raise your left leg as you drop into the deadlift and challenge your core to stabilize your body.