GOBLET SQUAT
SET UP:
Hold one Bell at chest height,
with both hands on the sides of the
handle, feet shoulder-width apart.
Stand upright, head facing forwards.
EXERCISE:
Keep your back neutrally
aligned, head facing straight ahead
throughout. Press your hips back and
bend your knees to start the squat.
Keep the Bell close to your body and
continue downwards until your elbows
meet the inside of your knees. Finally,
stand back up into the starting position.
SINGLE
EXERCISE
DOUBLE
EXERCISE
DOUBLE CONNECTED
EXERCISE
SIDE RAISES
SET UP:
Hold a Bell in each hand, arms
by your sides so the weight is at knee
height. Keep your back straight and
head facing forwards.
EXERCISE:
With straight arms, raise
both Bells outwards, away from your
body, in a controlled manner until your
hands are level with your ears. Slowly
return to the starting position and
repeat.
DEADLIFTS
SET UP:
Connect the two Bells together
and place them on the floor in front of
you. Bend at the knees to around 45
degrees, pushing your hips backwards
while keeping your back straight and
head forwards. Grab the handles with
palms facing inwards.
EXERCISE:
Keep your back straight
and head in a neutral, forward-facing
position. Engage your core and extend
your knees, bringing hips forwards until
your back and knees are completely
straight. Keep your arms straight
throughout the upward motion so
the unit remains horizontal, ending
up around hip height. Return to the
starting position slowly and repeat for
the desired number of reps.
NOTE: IT IS ADVISED TO USE AN EXERCISE MAT FOR ALL EXERCISES
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Summary of Contents for FITT BELL
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