Squat & Upright Row - Sweat
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Squat & Upright Row

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How to: Squat & Upright Row

Primary Muscles Used:Upper Legs, Glutes, Shoulders, Quads, Gluteals, Hamstrings, Lateral Deltoid

Exercise Families:Squat, Shoulder Abduction

Equipment:Kettlebell

Trainer:Strength Trainer

  1. Holding a kettlebell with both hands directly in front of your legs, plant both feet on the floor shoulder-width apart. This is your starting position.
  2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.
  3. Exhale. Push through your heels and extend your legs to return to the starting position. As you reach the top of your stance, use the muscles in both your shoulders and arms to bend your elbows outwards and upwards and bring the kettlebell up to your chest. Avoid ‘shrugging’ your shoulders by drawing your shoulder blades down and back.
  4. Inhale. Extend your elbows to return to the starting position. Repeat for the specified number of repetitions.

Alternative Exercises for Kettlebell

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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