What is it?

A highly effective, highly functional exercise that uses your entire body.

What you need?

Choose between a kettlebell or dumbbell

What are the benefits?

Improved shoulder stability, core strength, mobility and leg drive. Do enough of these and your overall strength will improve immensely.

The good & the bad

This is a hard exercise that will leave you wobbly-legged and out of breath. But it’s also brilliant, and much more effective than a bicep curl will ever be.

How to do it? 
  1. Lie flat on the floor, face up, placing the kettlebell/dumbbell beside your right arm. Roll onto your right and grab the kettlebell with two bent arms. This is important; trying to lift with just one arm will damage your shoulders
  2. Lie on your back. Let go of it with the left hand, and bench-press the weight up with your right. Make sure your arm is fully vertical from the floor.
  3. Bend your right knee and plant your foot firmly onto the ground. Lift the right shoulder off from the floor, sort of like doing a twisting ab crunch, supporting your weight on your opposite elbow.
  4. Pop off from your left elbow onto your hand, the hand should be slightly behind but out wide. Raise your butt and extended left leg off the floor. With your left hand and right leg planted on the ground, begin to pass your left leg underneath you, knee and toes on the ground.
  5. Stand up and hold the position, then return to the starting position by performing all steps in reverse order, in one smooth movement. Once you get the form and technique, set a timer for five, 10 or 15 minutes and do as many as you can.

CAUTION: This exercise is not for beginners. If you would like to give it a go, we would love to help you!

Come to one of our Strength and Conditioning classes and we can give you the time and attention you need for you to master this exercise perfectly!

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