• Look straight ahead or look up, but do not look down.
• Flex your glutes and stomach as hard as possible before rising back up from the bottom position of the front squat
• Keep the kettlebell locked out at all times
Kettlebell One-legged Squat
Exercise Description
Pick up a kettlebell with two hands and hold the kettlebell like a steering wheel. Hold one leg off of the floor and squat down on the other. Keep the kettlebell above your knee at all times. Hold the bottom position for a second and then stand up. Lower yourself again and repeat. Make sure to do the same amount of repetitions for both legs.
Performance Tips
• As your lower yourself, contract your butt and stomach and pull yourself down under control.
• Pause at the bottom for a second and contract your abs and butt as hard as possible before standing back up.
• Breathe in on the way down and hold your breath on the way up
(Caution: Make sure to clear this with your doctor if you have high blood pressure or any heart problems).
Kettlebell Windmill
Exercise Description
Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your hip out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position.