Factory Weights Cast-Iron Kettlebell, Black, 15kg

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Perform a variety of exercises using our durable selection of kettlebells and really get to grips with these functional pieces of kit. Why: Rotator cuff, shoulder impingement and tears are common issues from overuse exercises, but not if you use the scaption. Higher rep ranges are less and less limited by your ability to produce force, and increasingly limited by your ability to create energy, carry oxygen to your muscles, and clear metabolic byproducts. The distance for this event is hard to measure because no matter how close you think you parked your car to the park entrance it always seems twice as far away when you leave.

How: With a pair of dumbbells by your sides and with your palms facing forwards, curl the weights up to your shoulders.

Start with your arms bent, bringing the dumbbells next to your thighs so your upper arms are parallel to the floor. Squeeze your pecs together at the top of the lift to recruit as many muscle fibres as possible,' says Frost.

It's tricky to get the balance right sometimes: I find myself wanting to be good at everything and it's just not possible. Furthermore 20kg on each hand is 40kg that’s a pretty heavy load coming from 15kg with significantly lower sets and reps. Why: A staple of leg day, calf raises will build you bigger calves, as well strengthening your ankle stability and mobility. The trick is not to go heavy; it's all about lengthening and shortening the muscle, so grab a weight you're comfortable with and away you go. It’s essentially the exact same behaviour described here In your case you are maxed out at your 20kg pair.

Rotate back to center while also squeezing your core to perform a sit-up, keeping your arms straight and brining the weight overhead. If you're using dumbbells, you haven't got to fiddle with weight plates, you'll never need to stress about barbell collars and you can guarantee that there will always be a pair of dumbbells available on the gym floor. While it’s tempting to focus on the ‘row’ aspect of the movement, the secret to getting the most out of this move is to double down on your plank positioning. After producing around 300 Heavy Mugs in total, we decided not to release further limited editions, but we remain in awe of the passion and enthusiasm for making life heavier.