Strength Back
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.
Kettlebell Short Lever Swing
The kettlebell short lever swing is a variation of the swing that provides additional benefits to the upper back and around the scapula. The elbow can remain in contact with the body from the back into the upswing or the elbows can disconnect slightly and then be pulled in. Keeping the elbows back or pulling …
Kettlebell Spinal Press Lateral
The spinal press lateral is a variation of the spinal press, and the thoracic spine moves laterally in this variation to power the movement.
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 …
Single Kettlebell Single-Leg Deadlift
The single-leg deadlift is an excellent exercise to isolate one side of the gluteals more, however, it adds the complexity of hip stability, which can be good or bad depending on how you look at it. This version of the deadlift can be performed with a straight or bent leg. The straight version requires more flexibility.