This is a big movement with lots of moving parts. It’s a progression of the dead-lift to high pull, and it will challenge your core, legs, biceps and shoulders while getting your heart rate up.
Start off in the standing position with the kettlebell out in front of you. Place your hands outside the kettlebell, and then step or jump your feet back into a push-up position. Next, step or jump your feet outside your hands, grab the kettlebell and then stand up as you pull the kettlebell to your chin with your elbows up high. Set the kettlebell back down and repeat.
This exercise will strengthen your back, shoulders, and biceps.
Start out with your right leg in front of you, your right forearm placed on your mid-thigh and holding the kettlebell in your left hand with your left arm completely straight. With your shoulders facing forward and a neutral spine from your neck to your low back, pull the kettlebell up toward your left hip — pausing at the top — and then return to the staring position and repeat. If your form starts to degrade because the weight is to heavy, opt for a lighter kettlebell.
10) Renegade Rows
This is a great exercise to not only challenge all of your back and biceps but the front of your shoulders, triceps and especially your core as well.
Start off in a push-up position while holding a kettlebell underneath each shoulder. Position your feet a little wider than shoulder width apart. Alternate pulling one kettlebell at a time up to the side of your rib cage. Add an extra challenge by doing a push-up in-between each pull. However, be very careful if you’re using smaller kettlebells as this decreases their surface area and your ability to balance.