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Kneeling Kettlebell Chop and Lift with Bicep Curl to Overhead Press

Kneeling Kettlebell Chop and Lift with Bicep Curl to Overhead Press:

  1. Starting Position: Begin by kneeling on one knee with the other foot planted on the ground in front of you. Hold a kettlebell with both hands at your chest, wrapping your hands around the horns of the kettlebell, and ensure the bell side faces up.
  2. Eccentric Bicep Curl (Chop): Inhale as you slowly lower the kettlebell diagonally to the side of the leg where the knee is on the ground. This controlled descent is an eccentric bicep curl, engaging your biceps and core.
  3. Bicep Curl (Lift): Exhale as you diagonally lift the kettlebell back to your chest, performing a bicep curl. Keep the movement controlled and focus on contracting your biceps.
  4. Overhead Press: Inhale again as you continue the diagonal motion, lifting and pressing the kettlebell across your body overhead. Ensure proper shoulder alignment and engage your core throughout the overhead press.
  5. Return to Starting Position: Exhale as you slowly and controllably come back to the starting position, following the same diagonal path. Maintain stability and control throughout the entire movement.
  6. Switch Sides: After completing the desired number of repetitions on one side, switch to the other knee and repeat the exercise to ensure balanced development.
Tips:
  • Maintain a stable kneeling position by engaging your core and keeping a good posture.
  • Control the kettlebell throughout the eccentric bicep curl, bicep curl, and overhead press.
  • Emphasize smooth transitions between each phase of the movement.
  • Choose a kettlebell weight that challenges you while allowing for proper form.
  • Incorporate this exercise into your workout routine for a comprehensive upper-body and core workout.
The Kettlebell Chop and Lift with Bicep Curl to Overhead Press is a dynamic, full-body exercise that targets multiple muscle groups, including the core, shoulders, biceps, and legs. It combines fluid movements for an effective and engaging workout. Include this exercise in your training routine to enhance strength, coordination, and overall functional fitness.
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