Kettlebell thrusters
Quadriceps - Anterior Deltoid - Glutes - Hamstrings - Upper Chest - Serratus - Triceps - Upper Trapezius
- Perform a squat with the kettlebell on your chest.
- As you extend your legs, use the momentum to lift the kettlebell above your head and extend your arms.
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False grip reversed hang
Forearms ∙ UpperTrapezius
180º side vault on a low bar
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ HipFlexors ∙ LowerChest
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Weighted dips
Triceps ∙ AnteriorDeltoid ∙ LowerChest
Negative straddle flag
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ Abs ∙ Obliques ∙ Lats ∙ UpperChest ∙ UpperTrapezius
Miners
Quadriceps