Kettlebell Lying Woodchop

Starting Position:

• Lie on your back on an exercise mat or a flat surface.

• Hold a kettlebell with both hands, arms extended above your chest. Your arms should be straight but not locked.

Body Positioning:

• Keep your legs straight with your feet flat on the ground.

• Engage your core muscles to stabilize your spine throughout the movement.

Movement:

• While keeping your arms straight, rotate your upper body to the right side, bringing the kettlebell down toward your right hip.

• Ensure your shoulder and hips rotate together as one unit; do not let your legs move or lift off the ground.

Return to Starting Position:

• Engage your core and rotate back to the center position, returning the kettlebell to the starting position above your chest.

• Keep your movements controlled and avoid using momentum.

Repetition:

• Perform the same rotation to the left side, bringing the kettlebell down toward your left hip.

• Alternate sides for the desired number of repetitions, typically 10-15 reps per side.

Breathing:

• Exhale as you rotate and bring the kettlebell down.

• Inhale as you return to the starting position.

Tips:

• Start with a light weight to ensure proper form.

• Focus on slow, controlled movements to maximize the effectiveness of the exercise and reduce the risk of injury.