©2018 Just Athletics Track Club

LIFT EXERCISES

HARD STYLE PUSH-UP

  • Arms are shoulder-width apart

  • Keep elbows in (do not flare-out to the side as you move down)

  • Flex glutes

  • Control movement, do not rush

 

KETTLEBELL SWINGS

  • Starting position: Create tension by tipping kettlebell slightly towards you with elbows locked 

  • Flex glutes and engage core to swing bell upwards to about chest height, do not lift the bell with your arms

  • Hinge at hips, do not squat

  • Maintain straight back and neutral neck

  • Exhale on upswing and do not lean back

DOUBLE KETTLEBELL SWINGS

  • Starting position: Create tension by tipping kettlebells slightly towards you with elbows locked 

  • Flex glutes and engage core to swing bell upwards to about chest height, do not lift the bell with your arms

  • Hinge at hips, do not squat

  • Maintain straight back and neutral neck

  • Exhale on upswing and do not lean back

SINGLE ARM KETTLEBELL SWINGS

  • Starting position: Create tension by tipping kettlebell slightly towards you with elbow locked, square shoulders

  • Form fist with free hand and flex on upswing to create tension across core

  • Flex glutes and engage core to swing bell upwards to about chest height, do not lift the bell with your arms

  • Hinge at hips, do not squat

  • Maintain straight back and neutral neck

  • Exhale on upswing

SQUAT-CURL-HINGE-HALO

  • Starting position: Legs are slightly more than shoulder-width apart with toes pointed slightly outwards

  • Perform squat, keeping bell at chest level with straight back

  • Curl: Straighten arms completely 

  • Hinge: while keeping elbows on inside of knees, straighten legs, maintain straight back

  • Halo: Slowly move bell around head to emphasize shoulder mobility

 

GOBLET SQUAT

  • Legs about shoulder-width apart with toes turned outward

  • Keep bell at chest level throughout exercise

  • Maintain straight back

SINGLE ARM RACK SQUAT

  • Perform clean with bell (refer to"Single Arm Kettlebell Clean") to be in rack position

  • Generate tension in core by creating a fist with the other hand and flexing fist

  • Legs are shoulder-width apart

  • Maintain straight back 

KETTLEBELL DEADLIFT

  • Begin with bell between legs with legs about shoulder-width apart

  • Hinge at hips

  • Maintain straight back and draw shoulders down back

  • Drive feet into ground

  • Flex glutes, guads, and core at top

SINGLE ARM KETTLEBELL DEADLIFT

  • Begin with bell between legs with legs about shoulder-width apart

  • Form fist with free hand and flex to create tension and stability in core

  • Hinge at hips

  • Maintain straight back and draw shoulders down back

  • Drive feet into ground

  • Flex glutes, guads, and core at top

 

DOUBLE KETTLEBELL DEADLIFT

  • Begin with bell between legs with legs about shoulder-width apart

  • Hinge at hips

  • Maintain straight back and draw shoulders down back

  • Drive feet into ground

  • Flex glutes, guads, and core at top

DOUBLE ARM KETTLEBELL CLEAN

  • Begin with bells turned inward slightly

  • Swing bells and as bells reach the top of swing, force elbow backwards to flip bells onto forearms

  • Flex glutes and maintain straight back

SINGLE ARM KETTLEBELL CLEAN

  • Begin with bell turned inward slightly

  • Swing bell and as bell reaches the top of swing, force elbow backwards to flip bell onto forearm

  • Generate tension in core by creating a fist with the other hand and squeezing

  • Flex glutes and maintain straight back

STANDING DOUBLE ARM STRICT PRESS

  • Perform clean with bells (refer to"Double Arm Kettlebell Clean") to be in rack position

  • Press bells directly up into air

  • Move slowly and ensure bells come all the way down to the starting rack position before starting the next rep

  • Flex glutes

 

STANDING SINGLE ARM STRICT PRESS

  • Perform clean with bell (refer to "Single Arm Kettlebell Clean") to be in rack position

  • Press bell directly up into air

  • Create tension in core by forming a fist with free hand and flexing

  • Move slowly and ensure bell comes all the way down to the starting rack position before starting the next rep

  • Flex glutes

 

KNEELING DOUBLE ARM STRICT PRESS

  • Press bells directly up into air

  • Move slowly and ensure bells come all the way down to the starting rack position before starting the next rep

  • Flex glutes

 

KNEELING SINGLE ARM STRICT PRESS

  • Press bells directly up into air

  • Move slowly and ensure bell comes all the way down to the starting rack position before starting the next rep

  • Flex glutes

 

HALF KNEELING DOUBLE ARM STRICT PRESS

  • Press bells directly up into air

  • Move slowly and ensure bells come all the way down to the starting rack position before starting the next rep

  • Flex glutes

 

HALF KNEELING SINGLE ARM STRICT PRESS

  • Press bell directly up into air

  • Create tension in core by forming a fist with free hand and flexing

  • Move slowly and ensure bell comes all the way down to the starting rack position before starting the next rep

  • Flex glutes

 

DOUBLE ARM PUSH PRESS

  • Perform clean with kettlebells (refer to "Double Arm Kettlebell Clean") to be in rack position

  • Slightly bend knees to generate force to then press the bells into the air

  • Flex glutes

  • Keep wrists straight

  • To return to rack position, bend knees slightly 

SINGLE ARM PUSH PRESS

  • Perform clean with kettlebell (refer to "Double Arm Kettlebell Clean") to be in rack position

  • Slightly bend knees to generate force to then press the bell into the air

  • Flex glutes

  • Create tension in core by flexing other fist

  • Keep wrist with kettlebell straight

  • To return to rack position, bend knees slightly 

 

DOUBLE ARM JERK

SINGLE ARM JERK

DOUBLE ARM SNATCH

SINGLE ARM SNATCH

 

RENEGADE ROWS

  • Keep back flat

  • Create wide base of support with feet

  • Flex glutes 

  • Elbow should go straight back as you lift kettlebell 

  • Do not lift kettlebell past your hips

OPEN HIP HINGE WINDMILL REACH

  • One leg is perpendicular to the other leg that is kneeling (perpendicular leg's foot is in line with other leg's knee)

  • Hinge at hips while keeping chest high (glutes will come close to touching back foot)

  • As you hinge, reach one arm to the ground in front of you while rotating trunk to reach other hand to the sky (eyes follow hand in the sky)

  • Flex glutes as you return to starting position 

OPEN HIP HINGE WINDMILL REACH WITH WEIGHT

  • One leg is perpendicular to the other leg that is kneeling (perpendicular leg's foot is in line with other leg's knee)

  • Hinge at hips while keeping chest high (glutes will come close to touching back foot)

  • As you hinge, reach one arm to the ground in front of you while rotating trunk to reach other hand with kettlebell to the sky (eyes follow hand in the sky)

  • Flex glutes as you return to starting position 

  • Keep wrist with the kettlebell straight

OPEN HIP HINGE WINDMILL PULL

  • One leg is perpendicular to the other leg that is kneeling (perpendicular leg's foot is in line with other leg's knee)

  • Hinge at hips while keeping chest high (glutes will come close to touching back foot)

  • As you hinge, reach the arm on the kneeling leg side across to the perpendicular leg's ankle and pull on ankle slightly, other hand reaches to the sky (head follows hand in the sky)

  • Flex glutes as you return to starting position 

 

OPEN HIP HINGE WINDMILL PULL WITH WEIGHT

  • One leg is perpendicular to the other leg that is kneeling (perpendicular leg's foot is in line with other leg's knee)

  • Hinge at hips while keeping chest high (glutes will come close to touching back foot)

  • As you hinge, reach the arm on the kneeling leg side across to the perpendicular leg's ankle and pull on ankle slightly, other hand with kettlebell reaches to the sky (head follows hand in the sky)

  • Flex glutes as you return to starting position 

  • Keep wrist with kettlebell straight