exercises

Squat & Upright Row

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How to: Squat & Upright Row

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

Exercise Families:Squat, Shoulder Abduction

Equipment:Kettlebell

Trainer:Stephanie Sanzo

  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

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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