• YouTube
  • Instagram
  • Facebook
  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Youth Sports Trainer

New-School Sports Performance Education, Experience, Innovation

  • About
  • Articles
  • Programs
  • Adult Fitness
  • Nutrition
  • Exercises
  • Recipes

Kettlebell exercises

Single-Leg Bottoms-Up Kettlebell Exchange (I)

TwitterFacebookPinterest
By Kristen Gostomski, CFSC
Exercises, Core, Push

SINGLE-LEG BOTTOMS UP KETTLEBELL EXCHANGE Few exercises engage joint stabilizers as well as Bottoms-Up Kettlebell Exchange. This exercise engages shoulder and wrist stabilizers while muscle recruitment is also high in back muscles that stabilize the spine as well as deep abdominal muscles—both used for power and support in sports.

  1. While stabilizing on one leg, hold kettlebell (bottoms up) with elbow at or just below shoulder height.
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
  3. Exchange the kettlebell from one hand to the other for a total of 6 reps.
  4. Switch legs and repeat steps one through three.

Bottoms-Up Kettlebell Carry (B)

TwitterFacebookPinterest
By Kristen Gostomski, CFSC
Exercises, Core, Push

Few exercises engage joint stabilizers as well as Bottoms-Up Kettlebell Carry. This exercise engages shoulder and wrist stabilizers. Muscle recruitment is also high in back muscles that stabilize the spine as well as deep abdominal muscles—both used for power and support in sports.

  1. Hold Kettlebells (bottoms up) with elbows at or just below shoulder height.
  2. Engage core muscles as if about to take a punch in the gut. Concentrate on tightening mid-abdominal muscles plus muscles around sides and into low back.
  3. Walk about 20 yards while engaging wrist, shoulder, and core muscles.

Primary Sidebar

Kristin Gostomski - Functional Exercise And Nutrition Specialist

KRISTEN GOSTOMSKI is a sports performance  coach, functional movement specialist, and youth sports development and injury prevention consultant. Since 1998, in both team and private settings, she has worked with thousands of athletes—ages 7 to adult—in a variety of sports.

READ MORE.

Sign up to receive new content and get your FREE E-book 10 Ways to Become a Better Athlete.

Popular Posts

Free Play and Pick-Up Games are 
Essential to Athletic Success

The Risks of Early Specialization in One Sport

Develop Athleticism First, Focus on Specific Skills Later

In-Season Strength Training is Crucial to Performance and Injury Prevention

Best and Worst Core Exercises for Athletes

Topics

  • Strength Training
  • Speed And Agility
  • Functional Nutrition
  • Mental Training
  • Parenting
  • Coaching
  • Injury Prevention

Sign up to receive new content and get your FREE E-book 10 Ways to Become a Better Athlete.

Footer

Youth Sports Trainer - Strengthening Young Athletes' Minds and Bodies for Success On and Off the Field

COPYRIGHT 2023 Youthsportstrainer.com

  • About
  • Articles from Youth Sports Trainer
  • Resources
  • Privacy Policy

Stay in Touch!

  • YouTube
  • Instagram
  • Facebook

The content of this website is for general instruction only. Each person’s physical condition is unique.
The information on this website is not intended to replace or interrupt the user’s relationship with a physician or other professional.
Please consult your doctor for matters pertaining to your specific health.

Website Design By Melissa Burkheimer Studios

Copyright © 2023 · Youth Sports Trainer on Genesis Framework · WordPress · Log in