One-Handed Flip & Catch

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If you’ve trained with kettlebells for a while, not only are you a trendsetter, but also you’re probably getting sick of the same old swings. Steve Cotter, president of the International Kettlebell and Fitness Federation, developed this exercise to challenge more experienced kettlebell lifters.

• Place a pair of kettlebells on the floor shoulder-width apart so that the handles are parallel to each other.

• Assume a modified push-up position in which your grasping the kettlebell handles, your elbows are extended, your shoulders are directly above your hands and your body forms a straight line down toward the floor.

• Shift your weight slightly to your left arm, then pull the kettlebell in your right hand up to the bottom of your rib cage in a rowing motion, keeping your shoulders square to the floor throughout. Lower the kettlebell back to the floor, then repeat to the other side.

• Alternate arms every other rep.