Page 31 - AlertDiver_Winter2013

Familiarize yourself with the following exercises by
performing eight repetitions of each. Once you can complete
eight reps with good form, progressively increase to 20 reps.
When you can perform 20 reps, it is time to start slowly
increasing the weight.
Perform 15 to 20 reps of each exercise in the circuit,
resting for 15 seconds or less between exercises. Once you’ve
completed all the exercises, rest for 60 to 90 seconds, and
repeat the circuit. Do two to four circuits, depending on your
fitness level and the time available.
Russian Swings
1. Begin with the kettlebell between your feet. Bend your
knees, push your butt back, keep your back straight, and
pick up the kettlebell with both hands.
2. Swing the kettlebell back between your legs.
3. Forcefully reverse the direction of the kettlebell with a
strong drive through the hips, and allow it to float in front
of the body.
4. Let the kettlebell swing back between your legs, and repeat.
Tip: Use explosive power from the legs to drive the hips
forward and elevate the kettlebell until the bottom of it is
perpendicular to the ground.
Challenge: Perform the swings with only one arm at a time.
High Pulls
1. Place the kettlebell on the
ground between your feet.
Position your feet shoulder
width apart or wider, set
your hips back, and bend
your knees while keeping
your back straight and your
chest out.
2. Grab the kettlebell with
both hands, and extend
upward with your hips and
knees. Simultaneously pull the
kettlebell to shoulder height,
keeping your elbows higher
than your wrists.
3. Return the kettlebell back to
the hang position, but don’t
let it touch the ground.
Tip: Focus your vision on
something slightly higher than
eye level.
Challenge: Instead of completing
the exercise with the kettlebell
in the hang position, return it
to the ground at the end of each
repetition.
Clean and Jerk
1. Begin standing, holding
the kettlebell in one hand
between your legs. The back
of your hand should face
forward, and your feet should
be a bit wider than your
shoulders.
2. Lean forward slightly, bend
your knees, and then quickly
extend your legs and your
back. As you do so, flex your
elbow, and flip the kettlebell
over the top of your hand as
you lift it to shoulder height.
Your palm should face
forward at the end of this
movement.
3. While keeping your upper
body straight, begin bending
your legs as if you are performing a squat.
4. Quickly reverse directions, exploding from your legs while
you press the kettlebell into the air by extending your arm.
Use the momentum created by the legs.
5. In a controlled manner, lower the weight from the
overhead position back to your shoulder, using your legs
to absorb the impact, and then return to the starting
position.
Tips: Start with a flat back, pop your hips, and keep your
thumb up.
Challenge: Concentrate on perfecting your form, and then
gradually increase repetitions or weight. AD
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