Kettlebell Hammer Curls: 53lbs
One-KB Close BP: 97lbs
*50 reps each
Curls: 15-10-10-8-7 reps
KB Close BP: 15-10-10-8-7 reps
Effective and painful!
Cash Out:
Kettlebell Hammer Curls - 5x3/3 @ 70lbs
One- Arm Kettlebell Rows - 3x2/2
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
“The hammer curl with kettlebells is a great bicep and biceps brachialis exercise that also heavily taxes the forearms as well as smaller muscles around the hands and wrists. Due to the nature of the unique loading mechanism, the movement finishes with the kettlebells in an extended lever arm position, making it highly difficult yet extremely effective for placing constant tension on the arms throughout the movement”. - Advanced HumanPerformance.Com
AVG HR - 119 BPM
MAX HR - 145 BPM
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