Technogym Movie Clips

Kettlebells

 
ARM CURL

Adjust seat so that the elbow joints line up with the joints in the machine.  Keeping elbows at sides with a light grip, pull handles up toward the shoulders.  Exhale on the pull up, inhale on the recovery back to the starting position.

 ARM EXTENSION

Adjust seat so that the elbow joints line up with the joints in the machine.  Keeping elbows at sides with a light grip, pull handles down toward the ground.  Exhale on the pull down, inhale on the recovery back to the starting position

LOW BACK

Position self in seat with pad resting on the upper back/shoulder area.  Sitting up tall with a straight back, lean backwards keeping head in neutral position.  Be sure to not tilt head backward or arch back.  Exhale on the lift back, inhale on the recovery forward.

TOTAL ABDOMINAL

Position self under shoulder harness while placing ankles behind foot pads.  While holding onto the harness, relax the hands and shoulders using the abdominal muscles to crunch down and forward.  Exhale on the crunch down, inhale on the recovery up.

INCLINE CHEST PRESS

Adjust the seat so that the handle bars are level with shoulders.  Using either grip, push out away from the chest in a smooth, fluid motion.  Be sure to exhale while pushing out, inhale when lowering the weight back to the starting position.

PECTORAL MACHINE
Coming soon!

Adjust the seat so that the elbows and shoulders are both at 90˚.  With hands relaxed, pull elbows together in a smooth, fluid motion.  Be sure to exhale while squeezing elbows together, inhale when allowing elbows back to the starting position.

LAT PULL DOWN

Adjust the seat so that the shoulder joints line up with the joints in the machine.  With hands relaxed, pull elbows down in a smooth, fluid motion.  Be sure to exhale while pulling down, inhale when extending arms back up to the starting position.

SHOULDER PRESS

Adjust the seat so that the shoulder joints line up with the joints in the machine.  With hands relaxed, push toward the ceiling in a smooth, fluid motion.  Be sure to exhale while pushing up, inhale when lowering the weight back to the starting position.

LEG EXTENSION

Adjust seat back so that the joint in the machine lines up with the joints in the knees.  Place ankles behind pad which should rest on the ankle.  While holding the handles, extend legs straight up.  Be sure to exhale when extending up, inhale on recovery to start.

LEG CURL

Adjust seat back so the joint in the machine lines up with the joints in the knees.  Place legs between to pads with the bottom pad resting on the back of the ankle.  Curl weight underneath the seat.  Be sure to exhale while curling down, inhale on recovery.

LEG PRESS
coming soon!

Adjust seat so that knees and hips are both at 90˚.  Place feet on foot board so that the knees do not move over the toes.  In a smooth, fluid motion extend the legs and push up.  Be sure to exhale on the upward extension, inhale while recovering to start.

MULTI-HIP
Flexion - Extension - Abduction - Adduction

Adjust center dial so the center of joint dial lines up with the joint in the hip.  Rotate pad up left or right for desired range of motion.  While facing the machine, right or left; keep upper body stiff and rigid lift weight in desired direction using a smooth, fluid motion.

See the video here.
AROUND THE WORLD

Stand tall with head up, shoulders square and a tight core.  Swing kettlebell in a smooth, fluid motion around the body.  One complete revolution is equal to one repetition.  Be sure to swing kettlebell equally in both directions.

See the video here.
AROUND THE LEGS

Stand with head up, shoulders square, tight core, feet together and a slight bend in the knees.  Swing kettlebell in a smooth, fluid motion around the legs.  One complete revolution is equal to one repetition.  Be sure to swing kettlebell equally in both directions.

See the video here.
FIGURE 8

Stand with head up, shoulders square, tight core, feet shoulder width apart or wider and a slight bend in the knees.  Swing kettlebell in a smooth, fluid motion through the legs in a figure 8 pattern.  Be sure to swing kettlebell equally in both directions

See the video here.
TWO-HAND SWING

Stand up tall with head up, shoulders square, tight core, feet shoulder width apart or wider with kettlebell on floor.  Using both hands, lift kettlebell upward in a smooth, fluid motion using the legs and arms.  Control the kettlebell in both directions.

See the video here.
ONE-HAND SWING

Stand tall with head up, shoulders square, tight core, feet shoulder width apart or wider with kettlebell on floor.  Using one hand, lift kettlebell upward in a smooth, fluid motion using the legs and arms.  Alternate hands and control kettlebell in both directions.

See the video here.
TACTICAL LUNGE

Stand tall with head up, shoulders square, tight core, and feet together.  Step forward in lunging motion and pass kettlebell through legs in a smooth, fluid motion before returning to start position.  Alternate legs in lunging motion.

See the video here.
SIDE LUNGE and UPRIGHT ROW

Stand tall with head up, shoulders square, tight core, and feet together.  Step to the side in lunging motion holding kettlebell low.  Lift kettlebell upwards toward the chin in a smooth, fluid motion while returning to start position.  Alternate side to side.

See the video here.
CLEAN

Stand tall with head up, shoulders square, tight core, feet shoulder width apart or wider with kettlebell on floor.  Using one hand, lift kettlebell upward using the legs.  Pull up and flip kettlebell over wrist.  Return to start position and alternate hands.

See the video here.
CLEAN and PRESS

Stand tall with head up, shoulders square, tight core, feet shoulder width apart or wider with kettlebell on floor.  Using one hand, lift kettlebell upward using the legs.  Pull up and flip kettlebell over wrist then press upward.  Return to start position, alternate hands.

See the video here.
SNATCH

Stand tall with head up, shoulders square, tight core, feet shoulder width apart or wider with kettlebell on floor. Using one hand, lift kettlebell upward using the legs. Pull up and flip kettlebell to a straight arm in continuous motion. Return to start, alternate hands.

See the video here.
SNATCH and SQUAT

Stand tall with head up, shoulders square, tight core, feet shoulder width apart or wider with kettlebell on floor. Using one hand, lift kettlebell upward using the legs. Pull up and flip kettlebell to a straight arm and execute a squat. Return to start, alternate hands.

See the video here.
HIGH PULL

Stand tall with head up, shoulders square, tight core, feet shoulder width apart or wider holding kettlebell. Using one hand, lift kettlebell upward, try not to use legs. Pull up and flip kettlebell to a straight arm in continuous motion. Return to start, alternate hands.