Before starting this or any other workout always perform a 5 - 10 minute dynamic warm-up.
In this Boot Camp FX workout video with Curtis Ludlow you'll see one of the single best kettlebell exercises for building muscle and improving grip strength. You'll also see an advanced upper body exercise that activates the abdominals.
This first exercise in this workout is a kettlebell juggling exercise - the Kettlebll swing, catch and press.
Kettlebell juggling is one of the single best exercises for improving grip strength.
As with all kettlebell juggling exercises, this exercise should be performed outdoors - for safety reasons. This movement builds tremendous upper body muscle, power and grip strength.
Stand over a single kettlebell while maintaining a neutral spine and keeping your shoulder blades pinched together. Pick the kettlebell up off of the floor by standing with feet slightly wider than shoulder width apart and pushing the hips back and down. To lift the bell, drive the hips forward, straighten your legs and pull the bell up forcefully until the kettlebell is airborne.
Keep your eyes on the kettlebell as you toss it into the air then catch and press it over head.
After reaching the peak of your repetition, reverse the movement. Perform as many repetitions as possible in 20 seconds.
The next exercise is the bicycle pull up.
To perform this exercise use a narrow grip on the pull up bar and alternately pull your knees in toward your chest while doing pull ups.
During each repetition, after you pull your knee in as far as possible extend your lower leg out to allow an eccentric force to be placed on your ab muscles.
Perform as many repetitions as possible in 20 seconds.
Repeat this interval four times.
