44lb Kettlebell

 

Kettlebell Good Morning

 

How to do it

Grip the kettlebell handle with your palms facing down and lift it overhead, letting the weight rest on the middle of your upper back.

Stand with your feet shoulder-width apart and push your hips back.

 

Keep your back straight and bend your body at the hips until it is almost parallel to the ground, while keeping your weight on your heels and your knees slightly bent.

Keep your back straight and lift your body back to the starting position.

 

One-Arm Kettlebell Deadlift

The one-arm deadlift requires more balance than the standard deadlift and activates more stabilizer muscles.

Therefore, it helps strengthen the lower back more and requires more core stability.

 

How to do it

Stand with your feet hip-width apart.

Grip the kettlebell handle with one hand in a neutral grip.

 

Bend your body at the hips and knees to lower the weight to the ground, while keeping your back straight.

When the kettlebell is a few inches off the ground, slowly extend your knees and hips to return to the starting position.

 

Kettlebell Bird Dog

This move really challenges the abdominals and lower back muscles as the bodybuilder tries to maintain balance and prevent weight from shifting to the sides.

 

Movement steps

 

Begin the move on your hands and knees on a bench.

Your hands should be directly under your shoulders and your knees directly under your hips.

 

Hold the kettlebell on the side of the bench with your right hand.

Contract your abdominals and lift the kettlebell forward while extending your left leg.

 

Lift toward the top of your head until your arms are parallel to the ground.

At the top of the move, your arms and legs should be in a straight line with your body.

 

Keep your abdominals tight, avoid hip rotation, and keep your back straight at all times.

Lower your arms and legs at the same time and reverse back to the start.