Purpose

To work the abdominal muscles at the side of the trunk (obliques). It will
also work the muscles at the front of the trunk (rectus abdominus)
Starting position and instructions
• Lie on your back with your knees bent and your feet firmly placed on the
floor
• Tighten the abdominal muscles and pull them towards the back bone
• Maintain this fixed position of the abdominals throughout the movement
• Hold the kettlebells, so that the barrel rests in the crease of the shoulder
• Contract the abdominal muscles to lift and curl the shoulders and chest
upwards twisting the body towards the opposite side. Lower down and
repeat this twisting to the other side
Coaching points
• Initiate the movement by contracting the abdominals and lifting the
shoulders
• Take care not to hollow the back, keep the back fixed
• Keep the neck relaxed, following the movement of the rest of the spine
• Control the movement upwards and downwards
• Lift only as far as is comfortable, and without lifting the lower back off the
floor
• Reverse the movement under control
Progressions/adaptations/variations
• Vary the speed (2 counts up, 2 counts down or 3 counts up and 1 count
down and vice versa)
• Increase repetitions to increase muscular endurance
• Use heavier kettlebells to increase resistance and challenge muscular
strength
• A variation can be to lift the legs in the air and cross the ankles (a crunch)
• Cycling the legs can provide further variation, however care must be taken
not to twist too far or take the legs too far out. Lowering the legs too far
will place unnecessary stress on the lower back
Purpose
To work the muscles at the back of the upper arms (the triceps)
Starting position and instructions
• From a seated position with knees bent place the kettlebells at each side of
the body
• Hold the handles of the kettlebells, knuckles face down and wrists in fixed
alignment
• Keep the feet flat on the floor and knees bent
• The buttocks are lifted
• Bend and straighten the elbow to lift and lower the body weight
• Perform for the desired number of repetitions
Coaching points
• Raise and lower the body under control
• Keep the abdominals pulled in tight and take care not to hollow the back
• Ensure the elbows extend fully as the body is lifted up, but do not lock the
elbows
• Ensure the body is fixed and only the elbows move
• Keep the shoulders relaxed away from ears
• Keep the scapular in a fixed position, sliding down towards buttocks