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<\/p>\n\t\t\t\t<\/p>\n
\t\t\t\t![\"certs-kb\"](\"https:\/\/i0.wp.com\/izzying.net\/wp-content\/uploads\/2016\/07\/certs-kb.jpg\")
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Kettlebell excercise list<\/strong><\/p>\n <\/p>\n Key:<\/strong><\/p>\n \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>2 – <\/strong>2 hands on 1 bell<\/p>\n \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>S \u2013 <\/strong>single hand 1 bell<\/p>\n P \u2013 power, 1 bell in each hand<\/p>\n A \u2013 alternating,\u00a0 Power set up, switch technique from one side to other<\/p>\n R \u2013 Anchor, power set up with one hand acting as anchor. \u00a0Could be hanging at side of body or inside of leg, in rack, over head or in bottoms ups in rack or over head.<\/p>\n <\/p>\n <\/p>\n Warm ups<\/strong><\/p>\n Good Morning – knees locked or knees soft<\/p>\n (bell on back of neck, or held on chest w\/both arms)<\/p>\n Seated good morning<\/p>\n \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>Halo – bell in bottoms up position<\/p>\n \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>Lateral stretch – 2 bells in rack or on shoulders<\/p>\n Overhead straight arm cross shoulder stretch<\/p>\n \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>Bent arm over back shoulder stretch<\/p>\n Side lat\/rib expansion<\/p>\n \u00a0<\/strong><\/p>\n Swings & Ballistics<\/strong><\/p>\n Under the leg pass or X\u2019s<\/p>\n Figure 8 pass<\/p>\n Cossack Figure 8<\/p>\n Swing\u00a0 (2,s,p,a,r)<\/p>\n Clean (s,p,a,r)<\/p>\n Clean Bottoms Up (s,p,a,r)<\/p>\n Clean Olympic (s,p,a,r)<\/p>\n Snatch (s,p,a,r)<\/p>\n Snatch Bottoms Up (s,p,a,r)<\/p>\n Snatch Olympic (s,p,a,r)<\/p>\n Clean\/Snatch combo\u2019s\/bottomsup (p,a)<\/p>\n Swinging Halos<\/p>\n Diagonal Chops<\/p>\n Palm slaps\/stops\/slams<\/p>\n Golf Swing<\/p>\n <\/p>\n <\/p>\n Presses and Grinds<\/strong><\/p>\n Press (s,p,a,r)<\/p>\n Push Press (s,p,a,r)<\/p>\n Jerk Press (s,p,a,r)<\/p>\n Military press<\/p>\n Elbow Raise<\/p>\n Graduated Press<\/p>\n Yield Press<\/p>\n Isometric Press<\/p>\n Press & pause<\/p>\n See Saw (power)<\/p>\n Waiter<\/p>\n Bottom up press<\/p>\n Floor seated press<\/p>\n Tree presses<\/p>\n Sots press<\/p>\n Floor press (guard press)<\/p>\n Bridge press<\/p>\n Other hand to help heavy weight<\/p>\n Windmill<\/p>\n Low windmill<\/p>\n 2 Bell windmill (pick up bottom one or start with in hand)<\/p>\n Side press<\/p>\n Bent Press<\/p>\n <\/p>\n Rows: (complement to presses)<\/strong><\/p>\n \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong>Knee support T-stance row<\/p>\n Suit Case Rows (s,p)<\/p>\n Renegade Row\/Plank Rows<\/p>\n Bear walking (row combined with walking squat)<\/p>\n <\/p>\n Misc <\/strong><\/p>\n Floor wrist curl<\/p>\n Rev. Floor wrist curl<\/p>\n Hi pulls (flips)<\/p>\n Flipping \u2013 many types<\/p>\n <\/p>\n Crusher – grip for curls, pressing, tricept pullovers, straight arm po.<\/p>\n Thrusters \u2013 combination of squat to overhead press to squat, etc.<\/p>\n Anyhow<\/p>\n Suit case row<\/p>\n Gladiator<\/p>\n Turkish get up<\/p>\n Turkish get up squat<\/p>\n Get up sit up<\/p>\n Cossack stretch<\/p>\n On Ball press 1 bell in middle w\/2 hands, 2 bells, 1 bell to side for almost 1 arm pushups<\/p>\n <\/p>\n <\/p>\n <\/p>\n Leg Work<\/strong><\/p>\n Squats ( Power, single bell, bell over head, bell bottoms up)<\/p>\n Snatch squat<\/p>\n Hacker Squat<\/p>\n Pistols<\/p>\n Duck Walking<\/p>\n Lunge<\/p>\n Tactical Lunge<\/p>\n Wide squat<\/p>\n Bulgarian squat<\/p>\n Side walk squats<\/p>\n Dead Romanian Lift (s,p)<\/p>\n Squat slingshot around body\u00a0 ???<\/p>\n Resting bell on leg ( front raise, knee raise, side raise, rear raise)<\/p>\n Farmers\u00a0 walk<\/p>\n Walk hold dy\/dx<\/p>\n <\/p>\n Same side single leg lift to opposite hip leg cross<\/p>\n <\/p>\n AbWork<\/strong><\/p>\n Shin Box<\/p>\n Janda<\/p>\n Jackknives<\/p>\n Modified Dragons<\/p>\n Laying flat raised knee twists<\/p>\n Laying flat raised legs twists (legs together are hardest)<\/p>\n Crunchs<\/p>\n Leg lifts bell over body<\/p>\n L – situps<\/p>\n Corkscrew<\/p>\n Seated bell side to side<\/p>\n Sit up bell over chest<\/p>\n Sit up power bell over chest<\/p>\n Standing twist<\/p>\n Bell up<\/p>\n Bell down<\/p>\n Crusher<\/p>\n Bell over<\/p>\n Power bell rack<\/p>\n Power bell over<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Kettelbells Kettlebell excercise list Key: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2 – 2 hands on 1 bell \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 S \u2013 single hand 1 bell P \u2013 power, 1 bell in each hand A \u2013 alternating,\u00a0 Power set up, switch technique from one side to other R \u2013 Anchor, power set up with one hand acting as anchor. \u00a0Could…<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-184714","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P9bqRM-M3g","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":184684,"url":"https:\/\/izzybarish.com\/?page_id=184684","url_meta":{"origin":184714,"position":0},"title":"Battling Ropes","author":"izzy_admin","date":"February 6, 2016","format":false,"excerpt":"Battling Ropes The Battling Ropes system is unlike any other training methods due to the non-momentum effect. For example, with other methods such as barbells, dumbbells and kettlebells, gravity takes over as the weight goes back towards the ground. During this time when gravity takes over, momentum is used which\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"rope-waves","src":"https:\/\/i0.wp.com\/izzying.net\/wp-content\/uploads\/2016\/02\/rope-waves-300x225.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":184706,"url":"https:\/\/izzybarish.com\/?page_id=184706","url_meta":{"origin":184714,"position":1},"title":"Pilates Reformer","author":"izzy_admin","date":"February 22, 2016","format":false,"excerpt":"Mat Reformer Cadillac Wunda Chair Barrels Pedi-Pole Magic Circle Wall Misc Apparatus Principles Joe Pilates Pilates Reformer The Reformer Sequence of\u00a0exercises Sit on Reformer Foot Work 4 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Toes \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Arches \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Heels \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Tendon Stretch Hundred 4 Overhead 2 Coordination 2 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Straight \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cross Legs \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Beats Rowing\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":184697,"url":"https:\/\/izzybarish.com\/?page_id=184697","url_meta":{"origin":184714,"position":2},"title":"Body Weight","author":"izzy_admin","date":"February 13, 2016","format":false,"excerpt":"Body Weight Crab Walk Facing up, use your hands and feet to lift your buttocks off the ground. Keeping your hips high, walk yourself backwards using same-side patterns of leg and arm movement. After going backwards, reverse the movement to go forwards. Inchworm Stand up tall with the legs straight,\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1039,"url":"https:\/\/izzybarish.com\/?page_id=1039","url_meta":{"origin":184714,"position":3},"title":"Philadelphia","author":"izzy_admin","date":"November 28, 2017","format":false,"excerpt":"Philadelphia Ben Franklin Elfreths Alley Philly Phantatic River Link Ferry Ben Franklin Parkway Acadamey of Music Acadamey of Music War Memorial out side art museum Ben Franklin Bridge City Hall City Hall freedom sculpture Rocky elfreths alley general george Mcclellan first bank usa gerorge washington comcast center girard point goodtimers;\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Ben Franklin Elfreths Alley","src":"https:\/\/i0.wp.com\/izzybarish.com\/wp-content\/uploads\/2017\/11\/7.BenFranklinElfreths-B.G.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":184707,"url":"https:\/\/izzybarish.com\/?page_id=184707","url_meta":{"origin":184714,"position":4},"title":"Pilates Cadillac","author":"izzy_admin","date":"February 22, 2016","format":false,"excerpt":"Mat Reformer Cadillac Wunda Chair Barrels Pedi-Pole Magic Circle Wall Misc Apparatus Principles Joe Pilates Pilates Cadillac Cadillac Exercises \u00a0(not a complete List) \u00a0 Basic Arm Spring Series Straight Arm Series Circles Triceps \u00a0 Push Through Bar Push Through Long Teaser Preparation Teaser Reverse Push Through Sitting Press Down Sitting\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":184682,"url":"https:\/\/izzybarish.com\/?page_id=184682","url_meta":{"origin":184714,"position":5},"title":"Yoga","author":"izzy_admin","date":"February 6, 2016","format":false,"excerpt":"Yoga The word yoga itself means \"union\": of the individual consciousness or soul with the Universal Consciousness or Spirit. Though many people think of yoga only as physical exercises - the asanas or postures that have gained widespread popularity in recent decades\u00a0- these are actually only the most superficial aspect\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Awkward Chair Utkatasana","src":"https:\/\/i0.wp.com\/izzying.net\/wp-content\/uploads\/2016\/02\/Awkward-Chair-Utkatasana-1-115x300.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/izzybarish.com\/index.php?rest_route=\/wp\/v2\/pages\/184714","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/izzybarish.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/izzybarish.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/izzybarish.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/izzybarish.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=184714"}],"version-history":[{"count":0,"href":"https:\/\/izzybarish.com\/index.php?rest_route=\/wp\/v2\/pages\/184714\/revisions"}],"wp:attachment":[{"href":"https:\/\/izzybarish.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=184714"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Around the body pass or sling shot<\/h2>\n
(standing, static squat, front lunge, horse stance, Cossack)<\/h2>\n
Boxing right cross<\/h2>\n
Wrist curl (arm wrestler)<\/h2>\n