These exercises are mostly links and references to the www.bodybuilding.com website. Please check the original site for more detailed info and goodies.

Showing 466-480 of 1,081 items.
Main Muscle TrainedNameAlternate NamesAuxiliary MusclesEquipmentMechanics TypeExercise LevelSportForceInstructionsAlternative ExercisesVideosExternal Url InfoComments
  
Shoulders		Kettlebell Thruster (not set)[14,2]91Intermediate0Push1) Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.<br /> 2) Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.<br /> 3) At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.<br /> 4) As you begin the next repetition, return the weights to the shoulders.<br />   http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-thruster
  
Shoulders		Kettlebell Turkish Get-Up (Lunge style) ["Turkish Get Up"][5,9,14,2]91Intermediate0Push1) Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.<br /> 2) Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee.<br /> 3) While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat. <br />   http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-turkish-get-up-lunge-style
  
Shoulders		Kettlebell Turkish Get-Up (Squat style) ["Turkish Get Up"][5,6,9,14,2]91Intermediate0Push1) Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.<br /> 2) Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position.<br /> 3) Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat. <br />   http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-turkish-get-up-squat-style
  
Abdominals		Kettlebell Windmill (not set)[8,9,1,2]91Intermediate0Pull1) Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.<br /> 2) Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times. <br /> 3) Pause for a second after reaching the ground and reverse the motion back to the starting position.<br />   http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-windmill
  
Lats		Kipping Muscle Up (not set)[5,3,7,12,1,15,2]111Intermediate0Pull1) Grip the rings using a false grip, with the base of your palms on top of the rings.<br /> 2) Begin with a movement swinging your legs backward slightly.<br /> 3) Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.<br /> 4) Maintaining control and stability, extend through the elbow to complete the motion.<br /> 5) Use care when lowering yourself to the ground. <br />   http://www.bodybuilding.com/exercises/detail/view/name/kipping-muscle-up
  
Gluteus Maximus		Knee Across The Body (not set)[5,11]00Beginner0Static1) Lie down on the floor with your right leg straight. Bend your left leg and lower it across your body, holding the knee down toward the floor with your right hand. (The knee doesn't need to touch the floor if you're tight.)<br /> 2) Place your left arm comfortably beside you and turn your head to the left. Imagine you have a weight tied to your tailbone. let your tailbone fall back toward the floor as your chest reaches in the opposite direction to stretch your lower back. Switch sides.<br />   http://www.bodybuilding.com/exercises/detail/view/name/knee-across-the-body
  
Calves		Knee Circles (not set)[9,14]01Beginner0Pull1) Stand with your legs together and hands by your waist.<br /> 2) Now move your knees in a circular motion as you breathe normally.<br /> 3) Repeat for the recommended amount of repetitions.<br />   http://www.bodybuilding.com/exercises/detail/view/name/knee-circles
  
Hamstrings		Knee To Chest (not set)[8]01Beginner0Pull1) Stand erect with your feet hip-width apart, chest out and shoulders back, maintaining the natural curvature in your back. Your knees should be unlocked and arms by your sides. This is your start position. <br /> 2) Raise one knee as high as you can directly in front of you, keeping your weight on your back foot, and cusp your hands to gently lift and momentarily hold the top position. Keep your body upright without bending over. <br /> 3) Disengage your hands and allow the foot to strike the floor in front of the other one, toes aiming directly forward. <br /> 4) Step forward with your opposite leg, repeating the move to the other side, and continue moving forward for the required number of repetitions. <br />   http://www.bodybuilding.com/exercises/detail/view/name/knee-to-chest
  
Hamstrings		Knee Tuck Jump ["Knee Tucks"]["6","8","14"]01Beginner0Push Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.<br /> Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.<br /> Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.<br />   http://www.bodybuilding.com/exercises/detail/view/name/knee-tuck-jump
  
Abdominals		Knee/Hip Raise On Parallel Bars ["Knee \/ Hip Raise On Parallel Bars","Captain's Chair","Leg lift on captain chair"](not set)112Beginner0Pull1) Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.<br /> 2) The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.<br /> 3) Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. <br /> Tip:<br /> Do not use any momentum or swinging as you perform this exercise.<br /> 4) Slowly go back to the starting position as you breathe in.<br /> 5) Repeat for the recommended amount of repetitions.<br /> <br /> Variations:<br /> As you become more advanced you can start to rotate your pelvis forward at the top of the movement to really engage the lower abs. You may also straighten your legs to increase the difficulty of this movement.<br /> Hanging Pike  http://www.bodybuilding.com/exercises/detail/view/name/kneehip-raise-on-parallel-barsCheck this Video URL: https://youtu.be/CU2-V80_JsA
  
Shoulders		Kneeling Arm Drill (not set)[5]00Beginner0Pull1) This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.<br /> 2) Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.<br /> 3) As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible. <br /> 4) Switch knees and repeat.<br />  http://www.bodybuilding.com/exercises/detail/view/name/kneeling-arm-drill-
  
Abdominals		Kneeling Cable Crunch With Alternating Oblique Twists ["Kneeling Oblique Cable Crunch"](not set)32Beginner0Pull1) Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.<br /> 2) Grab the rope with both hands and kneel approximately two feet back from the tower.<br /> 3) Position the rope behind your head with your hands by your ears.<br /> 4) Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.<br /> 5) Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.<br /> 6) Repeat the same downward movement until you’re halfway down, at which time you’ll begin rotating one of your elbows to the opposite knee.<br /> 7) Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.<br /> 8) Repeat the same movement as before, but alternate the other elbow to the opposite knee.<br /> 9) Continue this series of movements to failure.<br />   http://www.bodybuilding.com/exercises/detail/view/name/kneeling-cable-crunch-with-alternating-oblique-twists
  
Triceps		Kneeling Cable Triceps Extension (not set)(not set)32Intermediate0Push1) Place a bench sideways in front of a high pulley machine.<br /> 2) Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.<br /> 3) Face away from the machine and kneel.<br /> 4) Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.<br /> 5) While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.<br /> 6) Slowly return to the starting position as you breathe in.<br /> 7) Repeat for the recommended amount of repetitions.<br /> <br /> Variation:<br /> You can also perform this exercise with exercise bands.<br /> Seated Triceps Press/
/ Cable Rope Overhead Triceps Extension/
/ Incline Barbell Triceps Extension		  http://www.bodybuilding.com/exercises/detail/view/name/kneeling-cable-triceps-extension
  
Forearms		Kneeling Forearm Stretch (not set)(not set)02Beginner0Static1) Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.<br /> 2) Slowly lean back keeping your palms flat on the floor until you feel a stretch in your wrists and forearms. Hold for 20-30 seconds.<br />   http://www.bodybuilding.com/exercises/detail/view/name/kneeling-forearm-stretch
  
Lats		Kneeling High Pulley Row (not set)[3,12]31Beginner0Pull1) Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position. <br /> 2) Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out. <br /> 3) After pausing briefly, slowly return to the starting position. <br /> Leverage High Row http://www.bodybuilding.com/exercises/detail/view/name/kneeling-high-pulley-row
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