Kettlebell Exercises|Push Press&Thruster|Troy M Anderson Video

Learn How to Do Awesome Kettlebell Exercises: Kettlebell Push Press and Kettlebell Thruster Get Ready Lose Fat Fast, work core, abs, and butt and legs while adding total body strength, coordination and endurance. Use as an effective workout to ig...
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Troy Anderson here from kettlebellfatlosstraining.com. I want to share with you a couple of quick tutorial, for a couple of exercises from one of our members from our site. Talking about some overhead exercises, to kind of work around some, some uncomfortable places this individual had some Plantar Fasciitis so we are trying to give him some kettlebell conditioning tools to use that might not bother his foot quite as much as doing some stuff and he had a back irritation. Here is where we are going to go, we are doing a little bit of tutorial, we are going to do push press and thruster. So let's take a look at them. I am going to grab a couple of 16 kilo kettlebells and get them both up into the rack position. I am going to show you push press first. Always going to start from a good foundation, rack position, forearms vertical, wrist not cocked over, but a little at the top. From here just a little bit of a hip and knee bend and then we are going to go up overhead. This is the continuation process we are use in the hips to get us a little momentum to start up with. This is not a jerk or split jerk. This is just a push press. We are going to push hips and knees back just as such, so try to get yourself a couple of preps, we are going to snap through the heels, unlock your glutes underneath and we hit the top. There nicely controlled back down. Obviously if you do one of these for conditioning drill you can pull up more pace to them as such. So that's your push press. It's a really great way for you to kind of get a little bit of extra conditioning because you are moving the body holding that extra double weight. Obviously you could do this one side if you have one kettle bell, I am just choosing to show them to you as a double kettle bell exercise now. Thrusters are another excellent conditioning tool, commonly used with the bar protocol. I am going to set up a couple of boxes here so you can see. This box is a one way changing elevation is one way to intensify the thrusters. So everything is the same. We are going to set ourselves up for good overhead thrust position. I am going to start with the more intense box and then move on. So I am not going to spend all our time here. Instead of ourselves in a good position, it's going to be a squat down touch and then all over your head. So here -- So that is the most intense one. We slide it out that way and we are going to move up. It is little bit easier. Obviously before you stand away from the box but the closer stand to your box, the easier range of motion you have also. So here we go. The reason for using a box is with the thrusters is to give yourself a consistent squat depth. Especially if you are using them for conditioning the circuit, you are going to find as you fatigue your depth is going to change. Obviously most likely shallower. So just a quick example of what the thruster might look like without a box is here. It's kind of like a front - basically let you double front squat and overhead press or push press. Like I said with the push press you don't necessarily need to and discharge as long as you can hear the conditions comply, because that's kind of part of the tutorial, a part of this is you want to know some different conditioning type drills that we can do, about how to do things swings or stuff like that. So there you have it, push press. It's just a little bit of hip and knee basically and then overhead reaching for the lower of the musculature and the muscles in the lower right to get you moving. And then the thruster a little bit deeper squat but probably a half to almost a full squat and then exploding up top to bottom. Both are awesome. Great alternative conditioning tools when put in the right kind of format. Hope you have a great day. Be sure to stop a little by on any site kbfatloss.ning.com. Have a great day.

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