Kettlebell Renegade Row: Tighten Your Core, Grow Your Biceps & Lats - Gain Shoulder Mobility
1. Teacup Move / Shoulders https://www.youtube.com/watch?v=uONTU3K8YUE
If nothing else you'll look like you know martial arts! Stand with your feet slightly wider than your shoulders. You want to look like you are about to take on a sumo wrestler. Take a water bottle with just enough water to keep it from falling over and place it in your hand palm up. This is just for learning the move, the goal is to keep your palm facing up
Palms facing up and in front of your body rotate your hand away from your body and around 360 degrees until your pam, still facing upwards is now behind you. Reverse the motion and repeat on the opposite side
2. Warm Up
Personally, I hate warming up but it's a necessary evil. I do as much as I need and as little as possible.
(Don't stretch - more injuries can occur from overstretched muscles before weightlifting exercises. But DO stretch after)
Jumping jacks - Don't go crazy. A nice steady pace for one minute will get your blood flowing and circulating.
Rotate each wrist clockwise and counterclockwise 10 -15 times.
Stretch and flex each digit 10 -15 times
Feet together rotate your hips in a clockwise motion 5-10 times. Repeat counter-clockwise
While standing hold one leg out and rotate your foot in a circular motion completing 5-10 rotations. Clockwise and counterclockwise. Repeat for the opposite knee.
- Don't go beyond a comfortable range of motion.
Right after finishing the knee rotations, rotate your foot 5-10 times - clockwise & counterclockwise
Repeat for the opposite foot
Splay your toes outward and inward. Flex them 10 - 15 times.
9. Renegade Row
This two-for-one exercise will tighten your core (no planks needed) and give your biceps flexing prowess Plus, if you do these regularly, will finally have a back you catch yourself looking at in the mirror.
You'll need two kettlebells for this move
Place two kettlebells on the floor shoulder-width apart. Make sure the kettlebell handles are horizontal with your body
1. Put both hands on the Kb handles. You should look like you are about to do a push-up.
2. Taking turns, start with either hand right or left
3. Keep one arm locked out and straight. With the opposite hand grip the handle and pull it towards your waste.
You just did your first row. Repeat with the oppostie side until you've done 5 for each arm.
Congratulations! Your lats (your armpit muscle) should be on fire and your midsection jelly.
Now Repeat five more times on each side.
It's important to keep your shoulders tucked down and back. Think the opposite of shrugging your shoulders. If you have a gym-rat partner (or just your husband or wife) you can do some drills to make sure your keeping everything tight.
Get into a pushup position with your thumbs facing each other. With the weight on your palms and your elbows locked out, twist your hands away from your body. While your twisting your palms outward squeeze your armpit muscles. This motion of palm twisting will help to activate your lats. If you can feel the squeeze, you're doing it!
11. Core (abs)
If this is your first time doing any kind of plank-ish workout move. Activating your ab muscles may seem a little "out of body" until you get used to what it feels like to flex your core on a regular basis. Two excellent ways to have better control over your abs so you know how to flex and control them
1. Get a pull-up bar. Hang from the bar with your arms straight. Raise your legs with knees together and pause. Rotate your knees from right to left. Have a partner poke you lightly in your stomach. Over time it will feel like second nature and you won't even think about it.
2. Simply lay down on the floor and do a sit-up slowly. Find a way to make your feet immobile (stick them under the couch, have a friend sit on your feet as you do the sit-ups, ask a stranger :)