Flexibility

Arm Circle Forward

A great warm-up exercise for the shoulders as the shoulder is brought through all ranges. The forward direction is when the palm of the hand point forward when overhead and then toward the ground as the arm is brought through the full circle.

Kettlebell Rear Shoulder Press

This variation of the shoulder press places a lot of focus on the scapula and rear deltoid. The objective is to create as much scapula adduction and external shoulder rotation before pressing.

The Kettlebell Squat

Kettlebell Squat

There are many kettlebell squat variations, some vary in stance, and others vary in grip or location of the arm. There are racked squats, overhead squats, a mix between the two, single or double kettlebell, frontal holds, and unilateral squats like the pistol squat. Speed/Tempo/RPM The fastest squat variation is the squat thruster, however, it …

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