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.
The Bent Leg Deadlift with a kettlebell is a functional strength move designed to strength the glutes, hamstrings, quads and core primarily.
Begin with the legs hip width or slightly wider and toes forward or slightly turned out.
Place the kettlebell in the instep between your legs and under your body with the horns of the kettlebell facing horizontal.
Bend your knees approximately 20 percent, then keep your head in line with your spine as you hinge your hips back so that your body is in the shape of a “V” and not an “L”. Looking up will not only put pressure on your neck but will prevent you from lifting as heavy, so keep the head neutral as you hinge back.
Grab hold of the kettlebell horns and crush your arms against your sides as if you’re trying to hold $100 bills against your body.
Finally, squeeze your grip on the kettlebell, push your feet into the floor as you squeeze those cheeks together as you exhale and drive up.
The heavier the kettlebell the more effective the results!
Squats are a great way to strengthen the quadriceps, the hamstrings and gluteal muscles – the powerhouse muscles of the body. By strengthening these muscles we increase our overall muscle mass and therefore increase our metabolism as our body burns through calories to maintain our muscle.
If we take that squat and add movement patterns we can intensify our cardiovascular and core workout.
Begin by hinging the hips back as if you’re sitting down in a chair. Then keeping the knees bent as you walk leading with the heel and rolling onto the toe as you move forward. Then reverse it leading with the toe and rolling off the heel. You can also add a pivot to the walking squat assuming that the surface and your shoe are able to move freely without sticking.
Another variation is a lateral walking squat which will strengthen the abductors (outer hips) and adductors (inner thighs) as well. You can as add a thera-band to intensify the difficulty and effectiveness of this move.
Keep in mind that anytime you can drop that squat lower than 90 degrees you’ll get a more effective glute workout so it’s important to work on both lowering your squat as well as adding movement patterns to make your squat workouts more effective.
Enjoy full body strength and core stabilization with the Center Woodchopper.
Stand with feet shoulder-width apart and knees slightly bent, holding the grip of the dumbbell overhead in both hands. Next, keeping your back straight and chest up, sit the hips back as you squat down, swinging the dumbbell towards the ground and between your feet. Then push with your heels into the ground as you propel your body up and swing the dumbbell overhead to your starting position.
Strengthen the core and engage the obliques while working the lower body in the Warrior Crunch.
Begin by standing with feet slightly wider than shoulder-width, and toes turned outward. Place the finger tips behind the ears, keeping the back upright and the arms and chest open. Then lower down into a squat until the thighs are parallel to the ground. Once in this position, crunch side to side, bringing the elbows to the tops of the thighs, engaging the obliques.
Spicy Chicken Wraps
- 1/4 cup fat free greek yogurt
- 2 Tbsp. chili garlic sauce
- 4 multigrain wraps
- 2 cups chopped roasted chicken breast
- 1 cup thinly sliced romaine lettuce
- 1 cup matchstick-cut carrots
- 1 cup sliced green onions (about 7)
1. Combine yogurt and chili garlic sauce in a small bowl.
2. Spread mixture evenly over half of each wrap.
3. Top yogurt mixture evenly with chicken and remaining ingredients.
4. Roll up and secure ends with wooden picks, if desired. Yield 4 servings (1 wrap)
Nutritional Information: Each serving: 289 calories, 10.1g. fat (1.5g saturated), 32g protein, 24g carbs, 10g fiber, 887mg sodium, 65mg cholesterol, 3mg Iron, 63mg Calcium
This recipe is extremely popular with our members and we thought you’d enjoy it too!
Honey-Peanut Butter Protein Energy Bites
2 c old fashioned oats
2 scoop whey protein powder
1/2 c honey
2TBS peanut butter
In medium bowl, toss together ingredients and stir well. Put bowl in refrigerator for 20-30 minutes. Roll into balls. Place 2-3 balls in sandwich baggies and store in fridge to use as a snack or to satisfy sweet tooth. They will last for 5 days.
130 calories, 3g fat, 10g carbs, 10g protein.
Super charge your workout by combining an upper body preacher curl with a lower body isometric wall sit.
Begin by sitting against a wall with your knees bent at 90 degrees and your torso tilted forward at the hips. Then holding a dumbbell in each, extend the arms so that the elbows are touching the thighs just before the knees.
Now super charge your workout by alternating between a supine curl, a hammer curl and a pronated grip curl to cross train the heads of the bicep while working the low body simultaneously.
The triceps brachii is Latin for “three-headed arm muscle”. It’s an extensor muscle that joins together at the elbow and is an antagonist of the biceps and brachialis muscles. The triceps cover about 2/3rd of our arm and are primarily used for pushing.
One of our favorite strength exercises to isolate the triceps is the 2 arm Skull Crusher.
1. Lie prone (on your back) holding 2 dumbbells in a neutral grip with palms facing each other, above your chest.
2. Keeping the arms parallel, hinge at the elbows, as you lower the forearms and bring the dumbbells even with your ears. Then return to your starting position and repeat.