Category: Kettlebells

Virtual Fitness: How To Do A Kettlebell Renegade Row

May 12, 2022
The Kettlebell Renegade Row Is A Stabilization Exercise That Strengthens The Core, Back and Shoulders
INSTRUCTIONS: Place the kettlebells on your mat about shoulder width apart. Get onto hands and knees. Grab the weights firmly in each hand. Keeping shoulders neutral, slowly move upward into a down plank position with feet hip width. If you require more stability, place feet wider than hip width. Slowly lift the weight using your right arm. The top of the move aligns the right elbow with right shoulder. Slowly lower the weight and repeat with your left arm. Keep hips level and positioned toward the mat. Use an appropriate weight so that you can move slowly with good technique and stay in control of the exercise.
COMMON ERRORS: Shrugging shoulder toward ear. Sagging tailbone toward the mat. Swiveling hips. Rocking back and forth. Moving too fast and losing control of the weight. Using too much weight.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Around-The-Body Kettlebell Pass

April 12, 2022
Around-The-Body Kettlebell Pass Is Used As A Warm-Up

Improves Core and Grip Strength

INSTRUCTIONS: Stand with feet slightly wider than hip-width. Knees remain straight but not locked. Keeps abs firm, shoulders square and neutral. Grip the weight firmly as you pass it around your body. Hips do not move side-to-side or swivel. Begin with a slow pace and increase the pace, as long as you have full control over the exercise.
INSTRUCTIONS continued: Move the weight to the right for several rounds and then repeat on the left. The minimum weight available on kettlebells is 5 lbs. Be sure your grip is strong enough to manage that amount of weight.
VARIATIONS: Change your pace to either slower or quicker. During faster movement be sure to maintain proper form as given in the instructions. For added challenge move the weight once to the right and then once to the left. Continue this pattern for several rounds.

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EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider