EXECUTION OF THE SQUAT-CURL-PRESS
1. KETTLEBELL SQUAT - Stand with feet shoulder width apart with toes angled slightly outward. Holding the kettlebells at your side squat, pushing your glutes back as sitting in a chair. Keep your chest high, abs tight and lower back in a neutral position. The kettlebells should run down the outside of the legs. Be careful to not let kettlebells drift inward toward the center of the body, that would indicate your shoulders are collapsing inward and your form is suffering. At the bottom of the squat, your knees should not be too far forward over your toes and your thighs parallel to the floor (modify range of motion for your fitness level). Ascend pushing through your hips. Be careful not to lean too far forward as this creates excess pressure through the lumbar portion of the back as opposed to keeping the load through the stronger gluteal muscles and hips. At the top of the squat, squeeze the glutes and push the hips forward to really target the booty!
2. KETTLEBELL CURL - At the top of the squat, tighten your grip on the kettlebell, bending at the elbows, curl the weight up in an arcing motion toward your shoulders. Be sure to keep the elbows in toward your ribs as you swing the kettlebells upward. Your grip should be tight so the bottom of the kettlebell is facing upward at the top portion of the curl. Keep your palms facing in toward the center of the body performing a hammer curl.
3. KETTLEBELL OVERHEAD PRESS - At the top of the curl, press the kettlebells overhead. Be sure to keep your grip tight on the kettlebells to prevent them from collapsing. The bottom of the kettlebells should be facing up through the entire exercise. Be sure to keep your abs tight, not leaning back at the waist during the press. Your palms should face inward toward one another throughout the press.
Although momentum may be used to "swing" the kettlebells during the curl and press, always maintain control of the weight. Use the upward momentum and power from the squat to lift the kettlebells in a smooth, fluid pattern into the curl and press. Slowly lower the weight from the overhead press down to the shoulders, and then bending at the elbow lower the kettlebells to your hips in a reverse curl. Your palms should face in toward the center of your body throughout the entire exercise.
This is an intermediate level exercise. It is a functional exercise that is excellent if you're pressed for time and are trying to get a full body workout in or want to combine strength and cardio training.
*Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity.
**Consult with myself or other Certified Personal Trainer for proper instruction and recommendations.
*** Check out the video on my INSTAGRAM for proper form at https://www.instagram.com/joshuafitness/