KERNWERK: Übungen und korrekte Ausführung
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Übungen &
Korrekte Ausführung

Hier siehst du eine Übersicht aller Übungen, die wir nutzen, um dich fit zu machen. Alle Übungen sind in die jeweiligen Belastungsbereiche eingeteilt. Per Klick auf eine Übung kommst du zur Detailseite und erhältst eine Anleitung in Text- und Video-Form.

Push Body Or Object

Alternating Deficit Push Up
Banded Push Up
Barbell Bench Press
Barbell Push Jerk
Barbell Push Press
Barbell Shoulder to Overhead
Barbell Strict Press
Decreased Pike Pushups
Deficit Handstand Push Up
Deficit Push Up
Diamond Push Up
Dip
Double DB Push Press
Double DB Strict Press
Double Dumbbell Jerk
Double KB Push Press
Double KB Strict Press
Double Kettlebell Jerk
Dumbbell Jerk
Dumbbell Push Press
Dumbbell Strict Press
Free Handstand Hold
Half Dip
Half Wall Walk Hold
Handstand Hold on Wall
Handstand Push Up
Handstand Shoulder Tabs
Handstand Walk
Hindu Push Up
Kettlebell around the world
Kettlebell Jerk
Kettlebell OHS Hold
Kettlebell Push Press
Kettlebell Strict Press
Kipping Deficit HSPU
Kipping Handstand Push Up
Knee Plank Push Up
Knee Plank Shoulder Taps
Lockout Hold
Lockout Hold (2 KB)
Lockout Walk (2 KB)
Negative Handstand Push Up
Obstacle Walk
One Arm Push Up
Pike Hold
Pike Hold from Box
Pike Push Up
Pike Push Up from Box
Pike Shoulder Taps
Plank Hold
Plank Hold from Box
Plank Hold on Knees
Plank Push Up
Plank Shoulder Taps
Push Up
Push Up 90°
Push Ups on Knees
Push Ups on Knees on Box
Rack Position Hold
Rack Position Hold (2 KB)
Reverse Box Dip
Ring Dip
Ring Push Up
Sandbag Ring Dip
SB Shoulder to Overhead
Single Leg Ring Push Up
Spiderman Push Up
Stair Walk
Waiters Walk
Wall Walk

Pull From Floor

Alternating DB Snatch
Barbell Deadlift
Barbell Row
Barbell SDHP
Bridge Drive
Double DB Hang Clean
Double DB Hang Power Clean
Double Kettlebell Clean
Double Kettlebell Swing
Dumbbell Deadlift
Dumbbell Hang Clean
Dumbbell Hang Power Clean
Dumbbell Row from Floor
KB One Legged Romanian DL
Kettlebell Clean
Kettlebell Clean and Jerk
Kettlebell Deadlift
Kettlebell Half Snatch
Kettlebell Row from Floor
Kettlebell SDHP
Kettlebell Snatch
Kettlebell Swing
Lateral Dumbbell Snatch
MB Ground to Overhead
Medball Clean
One Arm KB Swing (each side)
One Arm Kettlebell Highpull
One Arm Kettlebell Swing
One handed Dumbbell DL
One handed KB Deadlift
Plank Row
Sandbag Ground to Shoulder
Sandbag Row from Floor
Sandbag Sumo Deadlift
SB Ground to FR
SB Sumo Deadlift Highpull
SB Waist to FR
Stepover SB Sumo Deadlift

Pull To Object

Banded Chin Up
Banded Pull Up
Banded Pull-Downs
Banded Strict Chin Up
Banded Strict Pull Up
Butterfly Pull Up
Chest to Bar Pull Up (Kip.)
Chin Up
Kipping Bar Muscle Up
Kipping Pull Up
Kipping Ring Muscle Up
Kipping Ring Pull Up
Negative Pull Up
One Arm Pull Up
One legged Ring Row
One legged Ring Row from Box
Pull Up
Ring Row
Ring Row from Box
Scapular Pull Up
Strict Chest to Bar Pull Up
Strict Chin Up
Strict Muscle Up
Strict Pull Up
Strict Ring Muscle Up
Strict Ring Pull Up

Carry & Squat

Air Squat
Assisted Lunges
Barbell Backsquat
Barbell Front Squat
Barbell OHS
Barbell Thruster
Box Pistol
Box Squat
DB Lateral Goblet Lunges
DB Lateral weighted Lunges
DB Lateral Weighted Squat
DB OHL
Double KB Walking Lunges
Double Kettlebell OHWL
Dumbbell Goblet Squat
Dumbbell OHS
Dummbell Goblet Lunges
Jumping Lunges
Jumping Squat
KB Goblet Walking Lunges
KB Lateral Goblet Lunges
KB Lateral Weighted Lunges
KB Lateral Weighted WL
KB OHL
KB Overhead Pistols
Kettlebell Front Squat
Kettlebell Goblet Lunges
Kettlebell Goblet Squat
Kettlebell OHS
Kettlebell Pistol
Lateral Lunges
Lunges
Pistols
Rolling Pistols
Rolling Stand Up
Sandbag Back Squat
Sandbag Front Squat
Sandbag OHWL
Sandbag Walking Lunges
Simplified Pistol
Walking Lunges
Weightless Bar OHS

Core Work

Alligator Roll
Back Extension Hold
Back Extensions
Banded Good Morning
Bar Hang
Bodyweight Good Morning
Bridge Hold
Butterfly Sit Up
Crunch Hold
Crunch Sit Up
Dumbbell Good Morning
Flutter Kicks
Front Lever
Front Lever Knees to Elbows
Gracie Drills
Gracie Speed Drill
Hanging Knee Raise
Hanging Leg Raise
Heavy Russian Twist
High Plank Arm Raise
Hollow Hold
Hollow Rocks
Hollows
Inchworm
KB Half Windmill
Kettlebell Windmill
Knee Plank Arm Raise
Knees to Elbows
L-Hang
L-Sit
L-Sit on Boxes
Leg Levers
Legdown Russian Twist
MedBall Russian Twist
One Leg Front Lever
One Leg Lever
Reverse Plank Hold
Ring Front Lever
Ring Front Lever K2E
Ring Hang
Ring Hanging Knee Raise
Ring Hanging Leg Raise
Ring Hold
Ring Knees to Elbows
Ring L-Hang
Ring L-Sit
Ring One Leg Front Lever
Ring Skin the Cat
Ring Strict Knees to Elbows
Ring Tuck Hang
Ring Tuck Sit
Russian Twist
Side Plank
Side Plank crossed Legs
Side Plank lifted Leg
Side Plank on Knee
Simplified Gracie Drill
Skin the Cat
Strict Knees to Elbows
Strict Toes to Bar
Strict Toes to Ring
Superman Hold
Superman Rocks
Supermans
Toes to Bar
Toes to Ring
Tuck Hang
Tuck Sit on Boxes
Tuck Up
Turkish Get Up
Turkish Get Up Pt.1 (Skill)
Turkish Get Up Pt.2 (Skill)
Turkish Get Up Pt.3 (Skill)
V-Up
Weightless Half Windmill
Worm Walk

Conditioning

Alt. KB Man Makers
Alternating Deficit Push Up Burpee
Alternating Dumbbell Man Makers
Bear Walk
Box Jumps
Boxjump Burpees
Burpee
Burpee over Object
Burpee Pull Up
Calf Jumps
Crab Walk
Crawl Jump
Double Dumbbell Thruster
Double Kettlebell Thruster
Double Unders
Dumbbell Step Ups
Dumbbell Thruster
Dynamic Jumping Squats
Frankensteiner
Frog Jumps
Frogger
Gracie Mobility Drill
Half Tuck Jumps
High Jumps
Inverted Burpee
Jumping Jacks
Kettlebell Thruster
MedBall Sprawl
Monkey Walk Sideways
Mountain Climbers
Mountain Crawlers
Mountain Runners
Mountain Walks
Push Up Burpee
Row
Run
Run (scaled)
Run with Sandbag
Sandbag Thruster
Shuttle Sprint 10m
Shuttle Sprint 5m
Shuttle Sprint 7,5m
Single Unders
Skipping
Sprawl High Jump
Sprawl Pull Up
Sprawl Step Up
Sprawls
Sprint
Sprint (scaled)
Squat Hold
Step Ups
Suicide Sprints 10m/20m/30m
Suicide Sprints 5m/10m/15m
Suicide Sprints 7,5m/15m/22,5m
Swim
Toe Touches
Tuck Jumps
Wall Ball Shots
Weighted Burpee Step over
Weighted Sprawl Step over
















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