Alison Clews, a personal trainer at the Dubai-based Ignite Fitness and Wellness centre, demonstrates the sixth exercise in our eight-part weekly series of kettlebell workouts. Do this bench workout alone, incorporate it into your own fitness routine or watch this space over the next five weeks to create a comprehensive total-body, strength-building regime. Go to www.thenational.ae/bodyandsoul, where we will collect the workouts and post video demonstrations.
1 Keep feet slightly wider than the shoulders and hold the kettlebell slightly to the outside of the hand.
2 Squat as if about to sit and stretch the left hand out to maintain balance. Do not lean forward. Keep the kettlebell resting on shoulder. You will start to feel this in your glutes.
3 Rise from squat position and extend your arm straight above the head. This works the arm and shoulder muscles. Repeat exercise with the other side.
Tips to remember
If you are new to this move, a good tip to remember is to stretch one hand out to prevent your body from leaning forward.
Keep a firm grip to avoid the weight falling on your toes, and other injuries. Take off all jewellery (including watches or rings) to avoid damage.
Building muscle endurance, arms, shoulders, glutes.
Reps / sets
Three sets of 16 to 20 reps on each side.