KETTLEBELL SWING

• Bend slightly at the knees but hinge mainly at the hips, 
• Hold the kettlebell, overhand on the top of the handle and pull it back between your legs to create momentum.
• Drive your hips forwards and straighten your back to send the kettlebell up to chest / shoulder height.
• Let the bell return back between your legs, bracing your abdominals and repeat the move.

SUMO SQUATS 

• Hold the kettlebell top handle with an overhand grip.
• position your feet with a wider than shouder width stance.
• Keeping your chest up, lower the bell towards the flooe by bending the knees and hips.
• Maintain good posture with your head and chest up throughout.

PERFORM THESE EXERCISES IN A SLOW AND CONTROLLED MANNER. SEEK ASSISTANCE WHERE NEEDED.

• Set the bar at a rck height just below your shoulders
• Facing into the rack, position the bar on your upper back and take a small step back, staying over the safety bars
• Bend ankles, knees and hips together, maintaing a straight back with your chest up
• Push through the heels of our feet to stand out of the squat

PERFORM THESE SQUATS IN A SLOW AND CONTROLLED MANNER. SEEK ASSISTANCE WHERE NEEDED.

• Position your upper back, shoukders and head on a bench and the barbell in the crease of your hip
• Posiiton your feet beneath your knees and hold on to the bar with a wide grip to help stabilise.
• As you push your hips up, squeeze your glutes and brace your abdominals 

HOLD THE HIP EXTENTION POSITION BEFORE SLOWLY LOWERING.

• Stand with your feet hip-distance apart with a slight bend in your knees and your toes under the barbell
• Hinge forward at the hips, pusing your glutes back, keeping your spine long.
• Grip the barbell with an overarm grip at shoulder-distance, pullyour shoulders back and down to secure your spine and brace your core.
• Look down and slightly forward to align your neck with the rest of your back and avoid hyperextension.
• Tighten your glutes, hamstrings and core and push your feet into the ground to stand up straight, lifting the weight to your upper thighs.
• Squeeze your glutes and lock out your hips at the top.
• Repeat the movement by pushing your glues back as you decend and lowering the weight somewhere between your knees and toes 

• Position the sole of your foot on the pivot lever keeping your standing leg beneath your hip.
• Hold the handles, maintaining a straight back and keeping your abdominals braced.
• Keep the standing leg slightly bent as your push the pivot lever backards and then lower with control.

• Attach the cable to one ankle strap
• Lean forward slightly making sure that the standing leg is bent
• Lift the cable as high as possible lowering slowly with control

• Adjust your seat to the correct starting position – ensure that your knees can bend freely without obstruction from the seat or pivot lever pads.
• Bend the knees with full range of motion, aiming to acheive a 90 degress bend at the knee on each repetition.

• Sit tall with your chin up and your abdominals braced.
• Open the hip through full range of motion – always aiming to open as much as possible.
• Pause at the wides postion, and slowly lower with control. Repeat this movement in a slow and controlled manner.