Box Squat Resistance Band Press
Sumo Jump Squats
Sumo Jump Squats are great for advanced gym goers that are looking to increase their vertical jump by building explosive leg power.
Single Knee & Arm Overhead Press
The Single Knee & Arm Overhead Press is an intermediate level exercise that can be done with a dumbbell, or kettlebell.
Stand-on-the-Band Kettlebell Swing
This is an advanced level kettlebell swing that will help take your hip thrusting power to the next level.
WHO SHOULD USE THIS EXERCISE?
Gym rats working at an intermediate-advanced level that have already mastered the standard swing. Females should be able to swing a minimum of 16kg for ten repetitions, and males 24kg, without a resistance band, before moving on to this exercise.
WHICH MUSCLE GROUPS DOES A KETTLE BELL SWING WORK?
- Hamstrings
- Gluteus Maximus
KEY POINTS:
- Keep your chest high, ass out, and core tight
- Hold the kettle bell by the handle with both hands
- Thrust your hips to swing the kettle bell towards the ceiling
- Keep your bodyweight on your heels
Single Arm Twisting Bulgarian Squat
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