Strength And Conditioning
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Landmine Single-Arm Press & Kettlebell Upright Row
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing a free weights & a kettlebell. Utilizing Free Weight & Kettlebell Exercises can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Kettlebell Single-Arm Shoulder Press develops the muscles of the shoulders and triceps. The Kettlebell Upright Row develops the muscles of the shoulders.
Landmine Single-Arm Press – Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees and ankles). Hold the Barbell with one hand on the end of the barbell sleeve at shoulder height. Hold the opposite arm out for balance. Keeping the elbow pointing forward press the barbell upward to full extension with the barbell slightly in front of the body. Lower back to the starting position with control. Perform an equal number of reps on each side.
Kettlebell Upright Row – Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees and ankles) Hold the Kettlebell with both hands on the handle against the thighs. Keeping bodyweight on the ball of the foot bend the arms and lift the elbows out and up to shoulder height. Lower the weight back to the starting position.
Landmine Single-Arm Press – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 - 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Kettlebell Upright Row – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 - 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
