Kettlebell Hammer Curl
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Normal
Kettlebell Bent Side Curl
The bent side curl is an awesome variation of the curl that allows a lot more range compared to some of the other variations. The arm also goes to full extension and the muscle is fully stretched, which is another benefit for hypertrophy.
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Kettlebell Short Lever Swing
The kettlebell short lever swing is a variation of the swing that provides additional benefits to the upper back and around the scapula. The elbow can remain in contact with the body from the back into the upswing or the elbows can disconnect slightly and then be pulled in. Keeping the elbows back or pulling
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Kettlebell Pendulum Swing
The single kettlebell pendulum swing allows for different body positions to move the weight. Whereas with the double kettlebell pendulum swing there is no possibility to lean to one side or lift the heel of one foot, etc. Leaning away from the weight allows for the bodyweight to move the weight rather than the muscles.
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Kettlebell Assisted Swingclean
This is the last variation in the progression of assisted cleans. At this stage all movements are added, i.e. the squat for dead and hang, and the hip hinge for the swinging movement. After this variation the assistance should be removed.
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