If you are going to construct the perfect body you need a sound plan and some good tools. Well, if you had to pick only one tool then the only tool you would need for your hard-body construction project is the kettlebell. With all of my years of experience and studying the human body the one device that has stood out to impress me more than anything happens to be the oldest device. The kettlebell has been around for centuries and strongmen and olympians have understood it’s powerful contribution to human performance and all out strength for a long time! It has a legacy of constructing and forging body’s that consist of the greatest characteristics of total lean muscle mass and pure athleticism. Check out the following 2 drills that you can use in your own strength and conditioning program in order to follow in the legacy of the kettlebell!
1. The One-Arm Turkish Get-Up: This particular drill is a bit complex and should only be attempted by an experienced kettlebell man or woman! This drill has a few variations. For the sake of this article I am addressing the single-arm single-leg turkish get-up. To begin, lie on the ground face up. Make sure that your right leg is bent and your left is straight. Reach over and pick up the kettlebell with your right arm and press it straight up until your arm is locked out and is perpendicular to the floor. From here you need to begin a gradual roll with your body to your left until you have popped up onto your left elbow. The right arm must stay locked out with the kettlebell above your head throughout this entire drill. Once on your left elbow again pop yourself up from being on your left elbow to being on your left hand.
So now your left arm is supporting your weight while you are in a seated position. Your right leg should still be bent with your foot flat on the ground. From here your left and right shoulders should be locked into the sockets. Next, push off of your right leg raising your hips and butt off of the ground. Your left leg should be straight. Next, in one single smooth move, swoop your left leg back towards you and underneath your body until your weight is on your left knee and left hand. From here push yourself up with your left hand and now with only one knee on the ground simply stand up. Remember throughout all of this your right hand is above your head with the kettlebell the entire time! Once you stand then simply reverse the entire process EXACTLY to return to the floor!
2. Single-Arm Swing: Ok the one-arm turkish get-up is essentially a big “push” so now I’m going to talk about a big “pull.” To perform the single-arm swing simply start by standing with your feet about shoulder width distance apart. The bell should be directly between your feet. Reach down and pick up the bell. You should be standing completely straight. Next, you will want to execute the hip snap in order to build the momentum necessary to swing the bell back and forth between your legs. This is done by flexing and extending at your hips and knees smoothly and continuously.
Make sure that your grip is on the bell firmly with your palm and not your fingers. As you swing the bell up you will only want to bring it to your chest level. At the top of the swing your palm should be facing down and as the bell descends between your legs you will want your hand to rotate “thumbs down.” Give these drills a try and watch your strength and fitness program grow into the perfect hard-body construction project!
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I’m Brandon Richey the Strength and Conditioning Pro!