28 Sunday Territorian. Sunday, September 22, 2013. www.sundayterritorian.com.au

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body+soulsundayterritorian.com.au SUNDAY LIFESTYLE

www.bodyandsoul.com.au

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KICK BUTT WITH KETTLEBELLS

� ese exercises engage several muscle groups at once so you burn more energy and build

strength, all with a single piece of equipment

MAKE IT AWORKOUT

BODY+SOUL

KETTLEBELL SWINGThis is one of the most effective all-over strength and conditioning workouts you can do. While a lot of people swing to shoulder height (known as a Russian Swing), this CrossFit technique requires an overhead swing (or American Swing) to recruit more muscles and gain a fuller range of movement.

SET-UP• Stand with your feet hip-width apart. • Hold a KB (beginners use 6-8 kg weight),with both hands in a relaxed hanging position.• Keep your back straight.• Chest up and eyes forward.• Core activated.

EXECUTION• Bend your knees slightly and hinge your hips back. Keep your back straight and tilt your chest forward as the KB swings between your legs.• Drive your hips forward to extension, using the momentum to swing the KB overhead (don’t let it go past your ears). Exhale fully as you lift.• Slowly bring the KB back to the starting position. This is one rep.

KETTLEBELL SUMO

DEADLIFT HIGH PULLThis simple yet dynamic movement will fire up your legs and upper back muscles.

SET-UP• Stand with your feet slightly wider than shoulder-width apart, either side of a KB (beginners use 6-8kg weight).• Reach down to grip the KB with two hands.• Keep your back straight.• Chest up and eyes forward.• Core activated.

EXECUTION• Lift the KB until your hips reach extension. Exhale fully as you lift.• Shrug your shoulders up to your ears. • Leading with your elbows, pull the KB up through the midline of your body, taking care not to swing your body as you lift.• Raise the KB to your chin.• At the top, your body position should resemble the figure “Y” (don’t hunch). • Slowly lower the KB back to the start. This is one rep.

KETTLEBELL CLEAN AND PRESSThis exercise has it all – explosive movements meet upper and lower body strength work.

SET-UP• Stand with your feet hip-width apart. • Assume a deadlift position, your weight in your heels. • Back straight, shoulders back, hips back and abs in.• Chest up and eyes forward.• Reach your right arm down to grasp the KB with an overhand grip (beginners use 6-8 kg weight).

BELL CURVEUse a kettlebell (KB)

to achieve impressive results in less time by

chewing through energy and increasing your overall

strength. You’ll also improve your mobility and lessen

your risk of injury, as the KB forces you to

focus on all your muscle groups.

2.3.

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1.

30 X KB SWING20 X KB HIGH PULL10 X KB CLEAN AND PRESS

(EACH ARM)

COMPLETE 5 CIRCUITS, WITH A 90-SECOND REST BETWEEN EACH ONE (TRY TO BETTER YOUR TIME IN EACH CIRCUIT).

bodyandsoul.com.auFor more of Commando Steve’s

all-over exercises and workout tips,

visit bodyandsoul.com.au/fitness

1.

EXECUTION • Drive your hips forward to extension as you stand up, raising the KB with you and exhaling fully as you lift.• As you lower to a squat, bend your right elbow and bring the KB to “rack” position on your shoulder. Keep the KB close to your body and your wrist straight throughout.• Dip and drive through your knees and hips to extension as you press the KB overhead.• Bring the KB back to rack position at your shoulder.• Slowly lower to the start. This is one rep.• Switch arms and repeat.

KICK BUTT WITH KETTLEBELLS

� ese exercises engage several muscle groups at once so you burn more energy and build

strength, all with a single piece of equipment

FITNESS COACH

WITH

COMMANDO STEVE