[su_box title=”9) Back-Pulls” style=”noise” box_color=”#fff” title_color=”#2e383f”]
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.[/su_box]
[su_box title=”10) Renegade Rows” style=”noise” box_color=”#fff” title_color=”#2e383f”]
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.[/su_box]
