REVERSE LUNGE
SETUP: Grasp a dumbbell by the horn in your
left hand using an underhand grip. Standing tall,
draw the bell upward, adjacent to your front shoul-
der. Raise your same-side leg in a flexed position
until your thigh is parallel to the floor. Place your
non-working hand on your hip for stability.
EXECUTION:
Flex through your right leg
to lower into a lunge as you swing your left leg
underneath and behind you. Use the force of
gravity and weight of the kettlebell with control.
At the bottom, your left leg will be up on its toes
and your right thigh will be parallel to the floor.
Extend your right leg to raise back to the start.
Switch sides.
KICKBACK
SETUP: Pick up a kettlebell in one hand using
a neutral grip and stand tall, with your opposite
hand on your hip for stability. Keep your back
straight and chin up, then raise your working leg in
front of you, bent 90 degrees at your knees. Draw
it upward until your thigh is parallel to the floor.
EXECUTION:
Using control, allow the kettle-
bell to descend vertically (while keeping your
working arm extended), as you tilt forward from
the hips. Swing your working leg behind you,
and kick it back behind you until it is ultimately
extended and parallel to the floor in the same
plane as your torso. Pause for a split-second, then
reverse the movement.
SINGLE-ARM CLEAN
SETUP: Grasp the horn of a kettlebell with your
right hand using an overhand grip. Spread your
legs wider than your shoulders, bend your knees
slightly and point your toes outward. With your
back straight, lean forward and position the bell
adjacent to your left foot. Place your left hand on
your hip for stability.
EXECUTION:
In a swift, athletic move, press
into the floor to extend your legs and flip your
torso to an upright position. At the same time, use
the momentum in your working arm to raise the
bell across and up to your right shoulder. In the
top position, your upper arm will be parallel to the
floor, as shown. Reverse the motion for reps then
switch up and work the other side.
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