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The Great Kettlebell Handbook muscle groups:
The Hinge
Hip and Spine Extensors pg. 18-19
The Hinge
Hip, Knee and Spine Extensors, Shoulder flexors, Elbow Extensors, Wrist Stabilizers, Scapular Stabilizers pg. 18-19
Swing Single- One Handed
Hip, Knee and Spine Extensors, Spine Rotators, Shoulder flexors, Scapular Stabilizers pg. 20
Swing Two-Handed
Hip, Knee and Spine Extensors, Shoulder flexors, Scapular Stabilizers pg. 21
The Switch
Hip, Knee and Spine Extensors, Spine Rotators, Shoulder flexors, Scapular Stabilizers pg. 22
The Clean
Hip, Knee and Spine Extensors, Spine Rotators, Scapular Stabilizers, Shoulder & Elbow flexors pg. 23
Overhead Push Press
Shoulder Flexors, Elbow Extensors, Wrist Stabilizers, Scapular Stabilizers, Spinal Core Stabilizers pg. 24
Military Press One-Arm
Shoulder Abductors, Elbow Extensors, Wrist Stabilizers, Scapular Stabilizers, Spinal Core Stabilizers pg. 25
Double Overhead Press
Shoulder Abductors, Elbow Extensors, Wrist Stabilizers, Scapular Stabilizers, Spinal Core Stabilizers pg. 27
Alternating Overhead Press
Shoulder Flexors, Elbow Extensors, Wrist Stabilizers, Scapular Stabilizers, Spinal Core Stabilizers pg. 28
Floor Press One-Arm
Shoulder Flexors, Elbow Extensors, Wrist Stabilizers, Scapular Stabilizers, Spinal Core Stabilizers pg. 29
Floor Press Double-Arm
Shoulder Transverse Adductors, Elbow Extensors, Wrist Stabilizers, Scapular Stabilizers, Spinal Core Stabilizers pg. 30
Half Get-Up
Shoulder Flexors, Elbow Extensors, Wrist Stabilizers, Scapular Stabilizers, Neck and Spinal Extensors, Rotators and Core Stabilizers, Abdominals, Hip Flexors
pg. 31
Turkish Get-up Lunge Style
Phase 1 Laying: Shoulder Flexors, Elbow Extensors, Wrist Stabilizers, Scapular Stabilizers, Neck and Spinal Extensors, Rotators and Core Stabilizers, Abdominals, Hip Flexors
Phase 2: Standing-up: same as above and Hip, Knee and Ankle extensors pg. 32
Turkish Get-up Squat Style
Phase 1 Laying: Shoulder Flexors, Elbow Extensors, Wrist Stabilizers, Scapular Stabilizers, Neck and Spinal Extensors, Rotators and Core Stabilizers, Abdominals, Hip Flexors
Phase 2: Standing-up: same as above and Hip, Knee and Ankle extensors pg. 33
Split Lunge
Hip, Knee and Ankle extensors, Wrist and Finger flexors pg. 34
Front Squat
Hip, Knee and Ankle extensors, Shoulder Flexors, Elbow Flexors, Wrist Stabilizers, Scapular Stabilizers, Spinal Extensors and Core Stabilizers pg. 35
Overhead Squat
Hip, Knee and Ankle extensors, Shoulder Flexors, Elbow Extensors, Wrist Stabilizers, Scapular Stabilizers, Neck and Spinal Extensors, Rotators and Core Stabilizers pg. 36
Face-the-Wall Squat
Hip, Knee and Ankle extensors, Wrist and Finger Flexors, Scapular Stabilizers, Spinal Extensors and Core Stabilizers
pg. 37
Reverse Lunge
Hip, Knee and Ankle extensors, Wrist and Finger Flexors, Scapular Stabilizers, Spinal Extensors and Core Stabilizers
pg. 38
Tactical Lunge
Hip, Knee and Ankle extensors, Wrist and Finger Flexors, Scapular Stabilizers, Spinal Extensors and Core Stabilizers
pg. 39
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Romanian Deadlift
Hip, Knee and Ankle extensors, Wrist and Finger Flexors, Scapular Stabilizers, Spinal Extensors and Core Stabilizers pg. 40
Suitcase Deadlift
Hip, Knee and Ankle extensors, Wrist and Finger Flexors, Scapular Stabilizers, Spinal Extensors and Rotators, and Core Stabilizers pg. 41
Bent-Over Row
Shoulder Extensors, Elbow Flexors, Wrist and Finger Flexors, Scapular Retractors, Spinal Extensors, Core Stabilizers, Hip, Knee and Ankle Stabilizers pg. 42
Staggered Standing Bent-Over Row
Shoulder Extensors, Elbow Flexors, Wrist and Finger Flexors, Scapular Retractors, Spinal Extensors and Rotators, Core Stabilizers, Hip, Knee and Ankle Stabilizers pg. 43
Planked Row
Shoulder stabilizers, Elbow Extensors, Wrist and Finger Flexors, Scapular Retractors, Spinal Extensors and Rotators, Core Stabilizers, Abdominals, Hip Flexors, Knee and Ankle Stabilizers pg. 44
Setting-up The Windmill
Shoulder Abductors and stabilizers, Elbow Extensors, Wrist and Finger Flexors, Scapular Stabilizers, Spinal Lateral Extensors and Rotators, Core Stabilizers, Obliques, Hip Extensors, Knee and Ankle Stabilizers pg. 45
Windmill Low option 1
Shoulder Abductors and stabilizers, Elbow Extensors, Wrist and Finger Flexors, Scapular Stabilizers, Spinal Lateral Extensors and Rotators, Core Stabilizers, Obliques, Hip Extensors, Knee and Ankle Stabilizers pg. 46
Windmill Low option 2
Shoulder Abductors and stabilizers, Elbow Extensors, Wrist and Finger Flexors, Scapular Stabilizers, Spinal Lateral Extensors and Rotators, Core Stabilizers, Obliques, Hip Extensors, Knee and Ankle Stabilizers pg. 47
Windmill High - Two Kettlebell
Shoulder Abductors and stabilizers, Elbow Extensors, Wrist and Finger Flexors, Scapular Stabilizers, Spinal Lateral Extensors and Rotators, Core Stabilizers, Obliques, Hip Extensors, Knee and Ankle Stabilizers pg. 48
Windmill High - Two Kettlebell
Shoulder Abductors and stabilizers, Elbow Extensors, Wrist and Finger Flexors, Scapular Stabilizers, Spinal Lateral Extensors and Rotators, Core Stabilizers, Obliques, Hip Extensors, Knee and Ankle Stabilizers pg. 49
Single-leg Pick-up
Hip, Knee and Ankle extensors, Wrist and Finger Flexors, Scapular Stabilizers, Spinal Extensors and Rotators, and Core Stabilizers pg. 53
Figure 8's
Hip, Knee and Ankle extensors, Wrist and Finger Flexors, Scapular Stabilizers, Shoulder Flexors, Adductors, Abductors, Extensors, Spinal Extensors and Rotators and Core Stabilizers
pg. 54
Russian Twist
Abdominals, Hip Flexors, Spinal Rotators and Core Stabilizers pg. 55
Bridge
Hip extensors and Spinal Extensors, Core Stabilizers pg. 57 |
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