The following exercise descriptions are not intended to teach, they are to provide guidance, if you are unfamiliar with or unsure of an exercise and proper form, get professional instruction! Often variations of movements are not listed individually, click on the exercise it's variations are listed below.
Disclaimer

Back Extensions: Position yourself face down on a roman chair (back-extension bench) so that your ankles are securely supported under the ankle pads or between the padded rollers (if your bench is equipped with them). Make sure your hips are above the top edge of the pad, so your torso can move freely. Cross your arms in front of your chest or place your hands behind your head with your fingers interlaced. Flex at your hips to hang over the padded bench to a minimum of 45-60 degrees. This is the start position. Contract the erector spinae muscles (lower back) to maintain the normal lumbar curvature in your spine, then inhale and hold your breath as you raise your torso as high as possible by flexing your glutes and hamstring muscles and pushing against the ankle pads/rollers with your ankles. In the top position, your body should be in a straight line, or your torso and shoulders should be just slightly above the level of your legs. Forcefully contract your glutes and hamstrings as you hold this position for 1-2 seconds. Exhale as you return to the start position while still maintaining contraction of the erector spinae to maintain normal curvature in your lower back.

Bench Press: The lifter should position themselves so that the bar is located above the eyes. The back and buttocks should be firmly placed on the bench pad. The feet should be placed flat on the floor. The grip should be centered on the bar. Most athletes will feel comfortable with the arms slightly wider than the shoulders. A spotter should be present to assist the lifter. The lifter should inhale as the bar is lowered to the chest. The bar should stop right at the chest, nipple line. The breath is then exhaled as the bar is pressed off of the chest. The pressing phase concludes with the arms fully extended.  

back to top

Bent Over Row: Stand with your body bent forward and your lower back arched. Grasp a barbell or dumbbells and allow it to hang straight down from your shoulders, with your palms facing your body. Keeping your elbows close to your sides, pull the bar upward as high as possible. Contract the muscles in your upper back and then slowly return the barbell back to the starting position.

Box Jumps: Get a box or bench the proper height, stand erect with the feet about shoulder-width apart, 12 – 18inches from box, feet pointed straight and the arms at your side. Keeping the head up, the chest lifted, and the abdominal muscles tight, squat slightly you can swing your arms to assist and jump onto the box on bench, then come to a full standing position.  Step back down and repeat.

back to top

Burpee: Begin in Push-up position arms straight, jump feet forward under chest so you are in a squatting position, then jump up high into the air extending your arms overhead, you can also bring knees to your chest as you do this to make it harder, land with feet together, drop back to a squat, place your hands on the floor next to feet, jump feet back to position #1. Repeat.

The Clean and Jerk: The clean and jerk is an Olympic Lift, click link for good photos of lift progression! The Clean and Jerk is considered the ultimate test of strength and power for a lifter. The Clean and Jerk is broken into two parts (the Clean and the Jerk), but is still classified as one lift. The clean begins with a grip that is a little wider than shoulder width; this is mainly dependent upon the lifters preference. Then the pull begins which almost mimics a deadlift, but it is not technically a deadlift. The barbell will proceed up the body until it reaches about mid thigh for some, this is again mainly dependent on the size of the lifter, and at mid thigh the lifter will extend his body (triple extension) propelling the barbell upwards. As the bar is moving upwards the lifter will descend underneath the barbell and flip the wrists so the arms are almost parallel to the floor. The bar will then be racked across the clavicles and will create what could be considered a shelf for the bar. The lifter will be in a front squat position and they will stand up with the barbell. That completes the clean portion of the lift.
Variations:
The Clean: The clean is often done in isolation, it can be done with Kettle Betts or Dumbbells, and is usually done with the KB resting on the ground and the lifter in a full squat.
Twisting Ground Clean: Is just a slight variation on the clean, when cleaning from "the ground" it mean KB or DB is on the ground at the start of the movement. Twisting means that rather that your thumb facing forward when on the KB, you twist your arm so your thumb faces back at the beginning of the movement and untwists as you clean the KB, finishing in the same place as all other cleans.
Hang Clean: A hang clean is done with the KB's (or DB's) already off the ground, with your legs only slightly bent, the weight of the KB's hanging on your arms. The hang clean can be difficult as you have less momentum gained due to less movement potential of the hips.
Clean + OH Press Combo: Many lifs can be done in combination this is great combo. Clean Kettle Bells or Dumbbells from the ground, once at the top of the clean movement the KBs are at shoulder height and set up perfectly to press over head. See description of OH Press.

back to top

Cousins: Mark Twight showed me this one, he may have made it up. Begin lying on your back, legs bent as if going to do a sit-up. Hold a medicine ball in your hands, on the ground, above your head, with your arms extended. Begin to lift and accelerate medicine ball, use the momentum gained from this arm and abdominal power to sit-up - then the hard part - rock on to your feet in a full squat. Do this in one powerful movement.  Then from the full squat, now holding the medicine ball at your chest, stand and throw the medicine from the chest at a partner or at a wall, a partner will catch and return the ball, or the ball will bounce off the wall and return to you.  Catch the ball reverse the movement and repeat.

Deadlift: using an Olympic bar (bar should be elevated with weights or rack 8 – 10 inches off the ground), stand behind the bar so that it is over the balls of your feet.  Keep feet shoulder width apart, pointing forwards or slightly outwards. Squat down and grasp the bar, hands slightly greater than shoulder width apart, thighs should be approximately parallel to the ground, back straight, and eyes looking forward.  Keeping the back rigid and arms straight, lift the bar using the legs, keeping the bar as close to the body as possible.  Come to a full upright position before reversing the motion and returning the bar to the starting position.  Always use good controlled technique.

back to top

Dips: Begin by grasping the bars on a parallel bar apparatus with your palms facing in toward each other. Bend your legs at a 90-degree angle, cross your ankles, and tilt your upper body forward with your hips to the rear. Maintaining a distinct forward tilt, slowly bend your elbows and lower your body as far as comfortably possible. Then, slowly reverse direction and return to the start position.
Ring Dips: These are standard dips but done on gymnastics rings.

Farmer's Carry:Begin the Farmer's Carry by grasping two heavy dumb bells or two kettle bells. Hold the weight at your sides with your shoulders engaged. Walk in a straight line to a given point (~10 yards), rotate 180 degrees and return to your starting point.

Fit Ball Pass: Lying on your back on a pad on the floor, extend arms overhead, holding a fit ball between hands.  Legs are straight, heels on floor. Contract your abdominals, shoulders, and hip flexors to raise arms, legs, and your head. As you arms and legs come together, your weight should be on your back. Pass the fit ball from your hands to your feet, squeeze ball between your feet, lower arms and legs and head back to start position(do not arch back while lowering arms and legs!), repeat passing the ball back from feet to hands.

45 Degree Med-Ball Throw: You will need a partner for this exercise. Lay on the floor in sit-up position with your feet locked between your standing partner's ankles. Sit up so your back is 45 degrees from the floor. Maintain this position for the duration of the workout. Have your partner toss a medicine ball (10-14lbs.) at you, aiming above your head. Maintain the 45 degree angle as you catch the ball and throw it back to your partner. You can vary the movement by having your partner throw the ball to your right and left.

Front Lever: If you are strong enough to do these you are strong, and capable of going to this link to learn more: Gymnastics Coaching

Hanging Leg Raises: Start the hanging leg raises from a Pull-Up bar or Gymnastic Rings. Hanging with your shoulders engaged, slowly bring your knees to your chest. Be sure to make this a controlled motion, engaging your abdominals as you raise your legs. Lower your legs back to the starting position, using your body to control any swinging.

High Pull Basic: In a standing position, hold a barbell in hands. Grip the bar with an over hand grip (palms facing you), shoulder width apart. Arms are straight with elbows pointed along the bar. Flex elbows out to the sides, pulling bar up to collar bone height. Lower the bar and repeat.

Jumping Lunges: The Jumping Lunge is a plyometric movement to build power and speed. Begin in the basic lunge position (you will stay in place as you complete a set). Jump high and switch your feet to move into your next lunge. Continue to alternate legs as quickly as possible. This movement should be as controlled as possible to prevent injury.

Kettle Bell Movements
KB High Pull: The Kettle Bell High Pull uses a similar range of motion however the technique used is different. This description is with one KB, you can use two. Use one KB, hold with both hands the KB is moved using the momentum of the hips. Squat slightly, stand and snap hips forward, at the same time swing/raise KB to collar bone height, then let KB swing back down to start position. Your arms and shoulders stabilize the KB, your legs and hips generate the momentum to move the KB.
For all KB work I recommend getting professional instruction or video instrcution, such as Steve Cotter's video or RKC .

back to top
Knees to Elbows: On a pull up bar or gymnastics rings, pull up until your arms are bent at 90 degrees. Hold this arm position and raise your legs, bent at the knees, until you knees touch your elbows. Lower your legs completely, control the swinging of your body, and repeat.

Lunges, Walking Lunges: Keep the head up, the chest lifted, and the abdominal muscles tight throughout the series. Stand erect, the take a step forward lower yourself in a controlled fashion to a full lunge, with the back knee just brushing the floor. When the back knee just brushes the floor, the front knee should be vertical over the foot (if the front knee is ahead of that foot, take a bigger step). Press your front heel into the floor, rising up with the glutes and hamstrings of the front leg. As you are rising, bring your back leg forward and step straight ahead into the next lunge.
Backward Lunges: This exercise will be executed in-place, unlike walking lunges. Standing with feet slightly separated, step forward with your right foot. From the lunge position, press against the floor with your right foot to bring it back to starting position. Repeat with your left foot.

back to top

Lying Rotations: Lying on your back, pull your knees to your chest, place your arms out to the side not quite as high as your shoulders, and palms down (they will provide assistance). Straighten your legs, feet in the air over your hips.  In a controlled fashion, lower your feet to the floor to your right side, your body will be in an L position, brace with right arm and using obliques and abdominals, raise you legs back to the start position feet over hips. Repeat to the left side. If this is too difficult, try doing this exercise with your legs bent and lower your knees to the floor.

Olympic Bar Swings: Grab an Olympic bar, place one end on the floor it can be against a wall or in a corner.  Hold bar in both hands near the end of the bar on the fat part, arms straight, bar in front of you. Let the bar fall to the side until it comes almost to your hip, then swing lift the bar in an arch back up to the start position and over to the other hip, repeat back and forth, each swing counts as one.

Over Head Press: Begin in a standing position, holding two dumbbells or kettle bells, one in each hand at shoulder height. Press DB’s up until arms are extended (hands should be over shoulders when arms are straight).  Lower and repeat. When pressing or lowering make sure hands are not wider than the elbows.

back to top
Variations:
Alternating Over Head Press: Begin standing. Grasp two dumbbells and bring the weights to shoulder level with your palms facing away from your body. Slowly press one dumbbell directly upward and in. To lower, contract your deltoids and slowly return the dumbbells along the same arc back to the start position. Repeat with the other hand.

back to top

Sots Press: Same as the Over Head Press, except you are in the bottom of a squat instead of standing erect.  You maintain the squat for all the pressing repetitions.
Push Press: Same motion as over head press except you are now using momentum to assist you in moving the weight. The push comes from the legs, bend legs slightly then straighten quickly use momentum from the movement of the lower body to “throw” the weight in your hands upward. This will make the press easier, so you can do more or manipulate more weight.

back to top

Over Head Squat : This is a difficult movement.  Use good SQUAT form (see description). Pick up a pole or weighted bar (pvc pipe works well, long wood dowel, light universal bar, heavy universal bar). With both hands, clean the bar then press overhead.  Arms should be held straight, bar should be just behind the head, shoulders can roll slightly forward.  Next, maintain the position of the bar relative to your head and shoulders while squatting down and standing up. Unless you have exceptional flexibility the bar will want to come forward, do not let it.  I recommend beginning all complex movements with no weight until you can master the ROM, otherwise you may injure yourself.

One Arm Pull Down: Begin by changing out lat pull bar with single hand grip. Secure your knees under the restraint pad and allow your arm to straighten fully so that you feel a complete stretch in your lats. Maintain a slight backward tilt to your body throughout the move. Pull the arm down to your upper chest, bringing your elbow back as you descend. Your hand should end up in front of your shoulder. Your lat, abs, and biceps will be engaged, slowly release arm, repeat.

Plank: Start by lying face down on the ground or exercise mat. Place your elbows and forearms underneath your chest. Tuck your toes under press into the floor with your arms; tighten your abdominals, quads, glutes, raising the body off the floor. You should be a “plank” between your toes and elbows/forearms. Be careful to not let your hips sag.  Hold this position.
Variations:
Plank Row: Assume the plank position on your toes with your hands on kettle bells or dumbbells. While maintaining a good plank, shift your weight to one hand, stabilize, then row with the other hand. The row consists of pulling the KB from the floor to your chest and returning it to the floor, then shift your weight again and row with the opposite hand.

back to top

Power Push on BOSU: Turn the BOSU over so the ball side is on the ground. Grasp the sides of the BOSU in push-up position. Complete a push-up. On the "up" of the push-up, pull with enough power to lift the BOSU off the ground toward your chest. As soon as the BOSU hits the floor, repeat the exercise.

Pull Ups: Stand under a pull-up bar. Choose which two-handed grip to use. Pull-Ups are usually done using the pronated (overhand) grip, meaning that the palms of your hands point away from you, with your thumbs pointing towards each other. Chin-Ups are done with a supinated (underhand) grip, in which the palms of your hands point toward you and your thumbs point away from each other. Grasp the bar. Keep your arms straight and simply hang off the bar, keeping your body vertical. Relax your shoulders. Try not to hunch them so they touch your cheeks. Inhale. Then while exhaling, pull your chest up toward the bar by bending your arms. Arch your back slightly; pull with your arms and your back! Raise the chest (or sternum) toward the bar.  If you know how to “kip” to gain momentum, go ahead. For beginners, pull your body up so that your chin can reach over the pull-up bar. Do not stretch your neck to make this happen. Pull with your arms/back until your chin clears the bar.  For a more difficult exercise, pull your body up so that your chest makes contact with the bar itself. Pause for a moment before you start lowering yourself back down. Inhale as you lower, slowly begin straightening your arms toward your starting position. Pause once you’ve lowered yourself completely to the hanging position, then repeat the exercise.

Pull Ups on Gymnastic Rings: These pull-ups use the same technique as bar pull-ups but require stablization of an unstable environment, such as gymnastic or PVC rings. Grasp the rings. Read Pull up description above.
Interested in purchasing gymnastic rings? See our friends page.

Horizontal Pull Ups: On a lifting rack, place an Olympic bar 3-4 feet off the ground. Sit below the bar with hands more then shoulder width apart. Place heels of feet on to a weight bench or box. Pull your body up towards the bar until you chest touches, then lower backt to start position.

One Arm Horizontal Pull up: This is most easily done on gymnastic rings or PVC rings. Hold the ring in one hand, with your arm straight release your shoulder so your torso and arm are in the same plane. Pull with your arm at the same time you twist your torso toward that arm. Reach as high as you can with the non pulling arm up the strap for the rings. Hold briefly at the top of the pull, then lower in control and repeat.

back to top

Half Iron Cross Pull Up: This must be done on gymnastics rings.  Do a pull up, once at the top of the movement, lock off then extend one arm out to the side as in an iron cross, return the arm to the side of the body, repeat with opposite arm, then lower yourself out of lock off position, that is one repetition, repeat.

L-seat Pull Up: This is a pull up done while holding your lower body, legs specifically, in an L-seat position. Ideally you do not want to lose the L-seat form through the entire range of motion of the pull up. This is very hard to do.

Push Ups: Lie chest-down with your hands at shoulder level, palms flat on the floor, slightly more than shoulder-width apart, feet together and parallel to each other. Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose. Keep your legs straight and your toes tucked under your feet. Straighten your arms as you push your body up off the floor. Choose whether you are doing them on either your toes or your knees. The hips and midsection need to be brought into and held in a plank position by tightening the abdominals and the muscles in the hips and legs. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. Exhale as you straighten out. Pause for a moment. Slowly lower your body towards the floor. Bend your arms and keep your palms fixed in position. Keep your body straight and feet together. Lower body until chest reaches the floor. Try not to bend your back. Pause for a moment. Begin bending your arms for a second push-up. Exhale as you raise your body. If you cannot do the full ROM on your toes try them on your knees first!

Ring Push-Ups: These push-ups use the same technique as floor push ups but require stabilization of an unstable environment, such as gymnastic or PVC rings. Place hands on rings with body in push up position.  As you complete the push-up, maintain the position of rings; do not allow rings to move out in any direction. Walking Push Ups: Another Push up variation, begin in standard push up position, walk one hand forward without walking the feet, do a push up, then walk the same hand back, do a push up, then do a regular push up.  Now switch the walking hand and repeat.

back to top

Push-Up Plank-Row Combo: For this exercise you will need two kettle bells or dumb bells of equal weight. If you are using kettle bells, the recommended weight is 26 lbs. or more for stability. A lighter weight can be used with dumb bells. Begin with bells on the floor parallel to each other about shoulder width apart. Grasp handles in push-up position with feet wide for stability. Complete a push-up. From the "up" position pull the right bell off the ground toward your shoulder. Return the bell to the ground. Complete another push-up, this time pulling the left bell toward your shoulder. Continue alternating sides between each push-up.

Rock Carry: Begin by grasping a 14-20 pound medicine ball between your hands. Bring the ball to chest height. Press the ball between your hands as you extend the medicine ball out from your chest. Arms should be parallel to the ground. Holding the extended position, walk 30-35 yards in a straight line. Return to your starting position while maintaining form.

Seated Rows: Begin by grasping a V-bar handle attached to a low pulley apparatus with your palms facing in toward each other. Place your feet against the machine's stop plate and, maintaining a slight bend in your knees, sit down in front of the apparatus. Allow your arms to straighten fully so that you feel a complete stretch in your lats. Slowly pull the handle into your lower abdomen, keeping your elbows close to your sides. As the handle touches your body, arch your lower back and squeeze your shoulder blades together. Then, reverse direction and return to the start position.

One-arm Seated Rows: Begin by grasping a loop attached to a low pulley apparatus with your right hand. Place your feet against the stop plate and, maintaining a slight bend in your knees, sit down in front of the machine. Allow your arm to straighten fully so that you feel a complete stretch in your right lat. Slowly pull the handle into your lower right side, keeping your elbow in at all times. As you reach the finish position, arch your lower back and contract your right lat. Then, reverse direction and return to the start position. When you finish the desired number of repetitions, repeat the process on your left.

back to top

Shoulder Openers: Begin this movement by grasping a broom handle or one inch PVC pipe approximately 4 inches from each end, with elbows fully extended. Apply resistance to the PVC, as if trying to break it in half. Start with the PVC at your thighs, applying resistance the entire time, begin to raise the PVC so it is now positioned overhead. With a continuous movement, let the PVC pull shoulders back and around, so the PVC is now behind the body near the low back. Reverse the movement so the PVC is back to the start position. Up, over, and back is considered one shoulder opener.

Sit Ups
Lay on back with knees bent. Feet flat on the floor, hip width apart. Hands folded across chest, or placed behind head with fingers lightly touching ears. Inhale while slowly raising torso, bringing head, shoulder blades and entire back off of floor, limiting jerking or twisting movements. Bring torso up and beyond the 60 degrees position. Hold momentarily. Exhale while lowering the torso to the ground. Relax but keep abdominals tight and shoulders curled in. Head and shoulders should not touch the ground once the set has started. Repeat sit-up.

Get Up Sit Up: The GUSU is the beginning of the Turkish Get Up. It is the same motion as a sit up only you are holding weight in one or both hands. Begin with arm straight, perpendicular to the ground, KB (or DB) in your hand. sit up keeping arm straight, resisting weight of KB, when you have sat up all the way your arm should be right next to your head and hand directly over your shoulder.

Split squats: Stand as if for a lunge: step one foot back about 2-3 feet and place the top of the foot on a bench (18-32 inch rise) or step. Squat down. When the back knee just brushes the floor, the front knee should be vertical over the foot. If the front knee is ahead of that foot, spread the feet further. Keeping the feet in position, the head up, the chest lifted, and the abdominal muscles tight, slowly lower yourself until the back knee brushes the floor, then slowly stand up. Let the effort come from the glutes and hamstrings of the front leg. For a harder variation, place your back foot on a bench or box to increase the ROM.

back to top

Squats:
All movements in which you begin standing upright require form and awareness beginning at the feet. Stand upright, center your weight over your feet (not your toes). To achieve this, lift your toes, get your balance and relax your toes down. As you begin to squat, bend at the knees and the hips, maintain a slight curve in the low back (the same curve you had when you were standing upright). Progress to a full squat: minimum quads parallel to the floor. As you achieve this position, your knees must not be forward of your toes and must not turn in. Your iliac crest (hip bones) move toward your thighs, your butt goes back, your weight stays centered over your feet, AND your torso maintains as upright a position as possible. Look forward not down.
Variations
Narrow Squats: use the same technique as squats with the variation in foot width. Stand with feet slightly less than hip width apart.
Wide Squats: use the same technique as squats with the variation in foot width. Stand with feet slightly more than hip width apart.
Back Squats: For this exercise, the olympic bar should be positioned behind your head and resting on the top of your shoulder blades (not on your spine). Your hand position should be wider than hip width on the bar. Start by retracting your hips and pulling them backwards and at the same time bend your knees while keeping your back in a neutral position. You should descend until your quads are parallel with the floor and your knee joint makes a 90 degree angle. Your chest and head should be up and your spine should be at roughtly 45 degree angle. Once at the bottom of the squat you should power up while keeping you head facing forward and your feet firmly planted on the ground.
Front Squats: Front squats will require the same movement as a regular squat but will vary in the position of the hands with the olympic bar. Hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. Your elbows must stay up high to prevent the weight from falling. Your upper arms should stay parallel to the ground throughout the squat.

Squat Ball Throw: This exercise uses the same movements as a regular squat but is more explosive. Grasp a 6-18lb medicine ball between your hands with arms bent at 90 degrees (about chest height) while standing approximately four feet from a wall. As you lower into the squat position, get low enough to allow your elbows to touch your knees. The movement between the squat and standing position will be more explosive than in a regular squat. As you move out of the squat position, launch the ball upward so that it hits the wall at a height around 10 feet. As you catch the ball, lower your body back into the squat position and repeat.

Wall Squat: Begin this movement facing a wall, holding one kettle bell with both hands, and toes approximately 6 inches from the wall. Separate feet slightly more than shoulder width with weight distributed through the heels. Begin the squat, allowing the kettle bell to pull you slightly forward to resist the feeling of falling backwards. Remember to maintain constant engagement in the lower back. Final position at the bottom of the squat should be quads parallel with the floor. Return to the start position.

To make the wall squat more challenging, step closer to the wall, bring feet slightly less than shoulder-width, and/or try the movement without the assistance of a kettle bell. The "perfect" wall squat would be executed with no weight, with toes approximately 1 inch from the wall, and end position with gluteus maximus touching the heels.

Standing Rotations or Agitators: Standing upright hold a med ball at your chest, the heavier the better. If you have kettle bells, use two in front rack position. Raise right knee and twist torso so that knee raises high enough to touch left elbow as torso twists, do not slouch, this will require good balance on one leg. Return right foot to ground repeat opposite side. Do a series in rapid succession.

Step-ups: Use a solid platform or step. Novices should use a standard stairway-height step; more advanced athletes can use a platform just under knee-high. Step up onto your whole foot; lift the body up with the first leg, rather than pressing off with the floor foot. With the first foot, step back down at a controlled speed, and then follow with the other foot. Alternate feet from one step to the next (right up, left up, right down, left down; left up, right up, left down, right down). Use a steady pace you can maintain for the whole time.
Step-Up-Over and Back: Execute proper step up placing foot in center of platform or box. Continue movement up and over box until foot is on the floor in front. Reverse motion back up and over to starting position.

Super Plank: Begin in Push-Up position; feet slightly separated, arms extended, back straight. Begin the movement by dropping your right forearm down to the ground, followed by your left. Return your right arm to the extended position by placing your palm on the ground and pushing up. Return left arm to starting position in the same way. One repetition equals right arm down, left arm down, right arm up, left arm up. Be sure to alternate between left and right equally.

back to top

The Turkish Get Up: or just "Get Up". This is a very complex movement, here is a link to a descent video on the get up. As with any KB exercise I always recommend getting professional instruction or video instruction, such as purchasing Steve Cotter's Encyclopedia to KB lifting.
Basic Get Up: Begin lying on your back, KB or DB at your side, roll slightly to that side, grab KB in hand and hold at chest. Lying flat on back, press KB up over chest, bend leg on that side. Sit-up, arm holding KB should progress from over the chest to over the shoulder as you sit up. From the sit up position brace with the free hand slightly behind your butt. Press into the ground with your hand and the foot on the bent leg. This should be left hand right foot or vice versa. Lift hips, you are still holding kettle bell centered over should joint capsule (very important). When hips are raised pull free leg from in front of you to behind you until resting on your knee. You can now pivot up into a lunge position with the KB arm straight over the shoulder arm extended. From the lunge, stand-up, still stabilizing KB over head. You are half way there. Now you have to reverse the process and return to the ground. When finished you have done one repetition. Now repeat on the other side. Again this is a complex movement with lots of places that errors can be made. Watch a video at the very least or get instruction.

Windshield Wipers: Lay on the floor with an Olympic bar pressed over your chest. Bring your legs up to form a 90 degree angle with your torso (legs will be straight). Continue pressing the Olympic bar as you slowly lower your legs to the right so that the side of your foot touches the floor. Return your legs to center while maintaining form (Olympic bar pressed over chest, legs straight) and repeat movement to the left.