Peso muerto y press de hombros a una mano con kettlebell


Select the appropriate weight of the kettlebell and place it on the floor between your feet. Grab the kettlebell with a prone grip and separate your feet at hips width apart. Your knees should be bent to 90 degrees and your back should be parallel to the floor. Retract your shoulder blade. Contract your pelvic floor and core while keeping your chest up.


Through the heels, move the kettlebell upward extending your hips and knees at the same time. Continuing the pull, move the kettlebell up until your chest height and turn your wrist to place it on your forearm. Extend your arm, move the kettlebell up over your head and rotate your arm to put your palm facing forward. Return to the starting position lowering the kettlebell first to your chest and then to the floor. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other arm.

TIPS: Make sure your knees are always pointing towards the toes. Focus on stiffen the spine all the time using your core muscles.