TRAIN DO WORK
SUMO FRONT RAISE
SETUP:
Pick up a kettlebell by the horn using
both hands with an overhand grip. Stand tall at
first, then assume a wide, sumo-style stance with
toes pointing outward. Keep your head up, arms
long, and descend into a squat position until your
quads are parallel to the floor.
EXECUTION:
Press into the floor forcefully to
extend your legs. In a dynamic move, swing the
kettlebell in an upward arcing path in front of you
until your legs are fully extended and your arms
are parallel to the floor. Using control, lower along
the same path back to the start.
SINGLE-LEG
BENT-OVER ROW
SETUP: Grasp a kettlebell in one hand using a
neutral grip and stand tall to begin with feet to-
gether. Allow the bell to descend in your extended
arm as you raise your same-side leg behind you.
Keep your back straight and ultimately form a âTâ
position.
EXECUTION:
Similar to the traditional bent-
over row, keep the core of your body anchored in
place. Simply row the bell vertically in your work-
ing hand until your elbow crosses the plane of your
torso. Hold in this top position for half a second,
then using control lower the bell along the same
path back to the start.
OVERHEAD
TRICEPS EXTENSION
SETUP: Grasp the outer edge of the bottom
of the bell with both hands using a neutral grip.
Stand tall, then separate your legs to a wide
stance. With your head level and back straight,
draw the bell upward and over the back of your
head, such that your upper arms are perpendicular
to the floor.
EXECUTION:
With your body secure in posi-
tion, your only working muscle groups here are
your forearms. Extend through your arms to raise
the kettlebell directly overhead. Pause at this top
position for a half-second, then using control allow
the bell to descend behind your head again back
to the start.
36 â MUSCLE MEMORY
| APRIL/MAY 2018