Set-up: Make sure you are in an open gym area. Kettlebell should be an appropriate weight for holding prolonged overhead. The weight should not stress wrist joint or forearm muscles.
Lift: Perform designated repetitions and then switch arm that you are holding kettlebell with. Alternate marching your legs in a slow controlled manner while maintaining your arm straight overhead with the kettlebell. When marching, march leg up to or just above waist height and make sure to keep pelvis/hips neutral - do not let hips drop. Elbow should be locked into extension with kettlebell straight overhead, wrist neutral.
Emphasis: Ensure neutral spine and pelvis positioning while holding the kettlebell with one arm straight overhead. Make sure to keep wrist neutral while holding kettlebell overhead to prevent stress to wrist joint and forearm muscles. Elbow should be locked into extension and weight held straight overhead. Your movements should be slow and controlled. Make sure to keep your core tight throughout the motion – draw belly button in towards your spine without holding your breath.
Training Impact
Muscle Roles in kettlebell march with waiter tip hold
