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Kettlebell and Medicine Ball Exercises

This is an excerpt from Jim Stoppani’s Encyclopedia of Muscle & Strength, 2nd Edition, by Jim Stoppani.

Kettlebell Snatch


Start

In a shoulder-width stance with a kettlebell between your feet, squat to grasp the kettlebell with your left hand while keeping your torso at a 45-degree angle with the floor.


Move

Explode up by extending at the hips, knees, and ankles. Drive your heels into the floor as you pull the kettlebell up, keeping it close to your body. As the kettlebell reaches your head, allow the momentum it has gathered to swing over and end up on the top side of your forearm with your arm extended straight overhead. Reverse the motion to lower the kettlebell to the floor and then immediately perform in the same way with your right arm. Alternate arms each time until you have completed the desired number of reps or amount of time.





Kettlebell Swing


Start

Stand with your feet shoulder-width apart holding the kettlebell with both arms in front of you.


Move

Drop your hips back and down just as you would sit in a chair, allowing the kettlebell to swing down in between your legs. Use your legs and hips to explosively extend at the knees and hips to swing the kettlebell up. The most important aspect of the lift is the hip thrust. As you swing the kettlebell up, you are not using your shoulders or your arms to help the kettlebell up; all you should use is your hips.





Medicine Ball Overhead Throw


Start

Hold a medicine ball with both hands in front of your upper chest.


Move

Squat and explode up as you launch the ball up overhead by explosively extending your arms. As the ball leaves your hands, your feet should be off the floor. Land on the ground with soft knees to absorb the force of the landing and allow the ball to land on the floor, but make sure that it doesn’t land on you. Pick up the ball and repeat.



Medicine Ball Slam


Start

Hold a medicine ball with both hands in front of your chest.


Move

In an explosive manner, use your entire body to slam the medicine ball to the floor. If the medicine ball bounces high enough, catch it and repeat for the desired number of reps or time. If not, pick the medicine ball up and repeat.



Learn more about Jim Stoppani’s Encyclopedia of Muscle & Strength, 2nd Edition.

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Jim Stoppani's Encyclopedia of Muscle & Strength-2nd Edition

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Maximizing Muscle Strength
Training to maximize strength tends to be a much simpler pursuit than training to maximize muscle mass. The basic workout samples provided with the training splits discussed in chapter 8 are from tried-and-true training programs that work exceptionally well when the resistance used and reps performed are cycled.
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Get on the floor in a push-up position with your feet placed in the stirrups of a TRX. Adjust the TRX handles so that they are just above the floor. Tuck your knees in toward your chest. Hold the tucked position for a second, and then return to the starting position by extending your legs back.


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Jim Stoppani's Encyclopedia of Muscle & Strength-2nd Edition
Jim Stoppani offers a comprehensive guide based on science-based research to help you achieve your training goals. Whether you seek fat loss and lean muscle development or mass development and strength improvement, more than 380 exercises for 13 major muscle groups, specific full-body exercises, and 116 ready-to-use workouts using the most popular training equipment (free weights, TRX, BOSU, kettlebells, universal trainers, and body weight) will position you for success.
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Jim Stoppani's Encyclopedia of Muscle & Strength 2nd Edition eBook
Jim Stoppani offers a comprehensive guide based on science-based research to help you achieve your training goals. Whether you seek fat loss and lean muscle development or mass development and strength improvement, more than 380 exercises for 13 major muscle groups, specific full-body exercises, and 116 ready-to-use workouts using the most popular training equipment (free weights, TRX, BOSU, kettlebells, universal trainers, and body weight) will position you for success.
$23.95

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