Name: Playbook - Matt Penny - Kettlebell Core Essentials
Uploaded: 2021-12-02T17:41:51.198Z
Duration: 18 min
Description: Kettlebell Core Essentials

Build a strong core with fun and engaging exercises. All you need is a kettlebell

This is designed to strengthen the back and hamstrings in a fully lengthened muscle position. Great for core development as well.

Jefferson Curl

- From a beast position perform a hip CAR
- Keep the hips even and core engaged

Beast Hip CAR

- From half kneeling kettlebell is in the hand of the knee that is forward
- Push hips back and to the side as we hinge toward the ground
- Keep the kettlebell over the shoulder the whole time
- Option one is the hand making contact with the ground
- Option two is all the way to the forearm

Half Kneeling Windmill

- Start in beast position with knees hovering right above the ground
- reach right and across and grab the kettlebell on the left side

Kettlebell Beast Pull Through

* Over and back is one rep
- Lean back and lift your legs over the kettlebell from side to side

Kettlebell Leg Lifts

- Perform the push up with one hand on the kettlebell
- Once at the top of the push up with the hand on the ground push the the KB hand and bring non-weighted arm to shoulder

Kettlebell Core Essentials

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