GOBLET SQUAT
TRAIN DO WORK
GOBLET SQUAT
SETUP : Grasp the bottom of a kettlebell with both hands using a neutral grip . Stand tall with back straight and head level , then draw your feet together . Raise the bell in front of you such that it ’ s positioned just under your chin .
ACTION : Keeping the bell fixed in position , descend by spreading your feet very wide , pointing your toes outward , and allowing your legs to flex until your quads are parallel to the floor . Pause at the bottom for half a second , then press into the floor to raise back to the top .
SINGLE-LEG DEADLIFT
THE JEN JEWELL KETTLEBELL WORKOUT
EXERCISE
Goblet Squat Single-Leg Deadlift Reverse Lunge Kickback Single-Arm Clean Sumo Front Raise Single-Leg Bent-Over Row Overhead Triceps Extension
SETS REPS REST |
3 |
8 |
1:00 min . |
3 |
8 |
1:00 min . |
3 |
10 |
50 secs . |
3 |
10 |
50 secs . |
3 |
12 |
40 secs . |
3 |
12 |
40 secs . |
3 |
15 |
30 secs . |
3 . |
15 |
30 secs . |
SETUP : Grasp the horn of a kettlebell in one hand using a neutral grip . Stand tall with back straight and head level , then draw your feet together . Let the weight remain suspended in your fully extended working arm adjacent to your side .
ACTION : Keeping your working arm perpendicular to the floor at all times , lean forward from your hips and allow your opposite-side leg to draw behind you , almost fully extended . When it reaches parallel to the floor , stop the descent and pause for a split-second . Using force from your working leg , press into the floor to return to the top .
TRAINING TIP : For the arm movements in this workout ( row , clean , raise , extension ), it ’ s important to keep your working arm in a straight line . That is , keep your elbow tucked closely to your side and don ’ t let it flare outward . This is the best way to hit your target muscles .
WHO SHE IS : Jen Jewell is a fitness expert , health and fitness writer , personal trainer and fitness model . She experienced her own impressive transformation and now loves helping others . More information can be found on her website at : fitnessjewelltraining . com
34 MUSCLE MEMORY | APRIL / MAY 2018