Press and Clean, 2 Kettlebells

Details

  • Primary Muscle
    Front Delt, Triceps
  • Secondary Muscle
    Middle Delt, Rear Delt, Teres Major, Quads, Calves
  • Equipment
    Kettlebell
  • Level
    Average

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Resistance Band Seated Row

On the go or at home, resistance band training is straightforward to perform. Resistance bands do not take up unnecessary space, while they can give you a lot of lactic acids and metabolic stress. It is difficult to get heavy lifts that give strength and large muscles with resistance bands, but they are excellent for beginners, as rehab, on the go, or as a final exercise on a muscle you have already performed heavy lifts in. The difference between pulling a cable is that the resistance is heaviest towards the body when the resistance band is taut. In cable runs, the resistance is even throughout the exercise.

Pendley Row

This is an explosive exercise for the back. Unlike several other back exercises where you have to pull up the weight slowly, Pendley Rows should contain some speed. However, it would help if you were not careless with the shape but fully controlled the body. Do not put too much weight on the barbell but aim for more reps instead. At least 10-12 is a good goal.