By Jeff Imada
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Extra info for Advanced Balisong Manual
Slowly lower the kettlebells until your arms are in a fully extended position just inside of your knees. Note: There are several grip variations for the double row, depending upon what you would like to emphasize. All variations work the upper back; however, you can also target your biceps, rear shoulder, or the outside of the large upper-back musculature. For the biceps, you can use a supine (palms up) grip. For the rear shoulder, a prone (palms down) grip with your elbows ﬂared out is recommended.
As you extend your knees and hips, lean away from the kettlebell to one side. At this point, pull with your top arm, bending your elbow farther. As you lower the weight, center your trunk once again. Explode out of the bottom position, and repeat with the other side. Continue to alternate sides until your set is complete. SIDEWINDER: KEY POINTS 1. Set up the same way as for the squat-pull. 2. Extend your knees and hips, and begin pulling the kettlebell toward your chin. 3. Lean to one side, away from the kettlebell.
Slightly bend your knees, and tighten your abdominal muscles to stabilize One-Stays-Up Press The starting point for the one-stays-up press is really when both bells are extended fully overhead. As the name implies, one kettlebell stays extended while the other is lowered to the shoulder and pressed back up. As you fatigue, resist the urge to lower your extended kettlebell. Be conscious of keeping one arm pressed at all times. 40 KETTLEBELL TRAINING FOR ATHLETES your trunk. Take a deep breath, and then press both kettlebells overhead.
Advanced Balisong Manual by Jeff Imada