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

Alt. Def. Push Up
Banded Push Up
Bench Press
DB Jerk
DB Push Press
DB Strict Press
Decreased Pike Pushups
Deficit HSPU
Deficit Push Up
Diamond Push Up
Dip
Double DB Jerk
Double DB Push Press
Double DB Strict Press
Double KB Jerk
Double KB Push Press
Double KB Strict Press
Free Handstand Hold
Half Dip
Half Wall Walk Hold
Handstand Hold on Wall
Handstand Shoulder Tabs
Handstand Walk
Hindu Push Up
HSPU
KB Around The World
KB Jerk
KB Overhead Squat Hold
KB Push Press
KB Strict Press
Kipping Deficit HSPU
Kipping HSPU
Knee Plank Push Up
Knee Plank Shoulder Taps
Lockout Hold
Lockout Hold (2 KB)
Lockout Walk (2 KB)
Negative HSPU
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 Jerk
Push Press
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
Shoulder to Overhead
Single Leg RPU
Spiderman Push Up
Stair Walk
Strict Press
Waiters Walk
Wall Walk

Pull From Floor

Alt. DB Snatch
Barbell Row
Bridge Drive
DB Deadlift
DB Hang Clean
DB Hang Power Clean
DB Row from Floor
Deadlift
Double DB Hang Clean
Double DB Hang Power Clean
Double KB Clean
Double KB Swing
KB Clean
KB Clean & Jerk
KB Deadlift
KB Half Snatch
KB One Legged Romanian DL
KB Row from Floor
KB Snatch
KB Swing
Kettlebell SDHP
Lateral DB Snatch
MB Ground to Overhead
Medball Clean
One Arm KB Highpull
One Arm KB Swing
One Arm KB Swing (each side)
One handed DB Deadlift
One handed KB Deadlift
Plank Row
Sandbag Ground to Shoulder
Sandbag Sumo Deadlift
SB Ground to FR
SB Row from Floor
SB Sumo Deadlift Highpull
SB Waist to FR
SDHP
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
Chin Up
Kipping Bar Muscle Up
Kipping C2B Pull 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 C2B 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
Backsquat
Box Pistol
Box Squat
DB Goblet Lunges
DB Goblet Squat
DB Lateral Goblet Lunges
DB Lateral weighted Lunges
DB Lateral Weighted Squat
DB OHL
DB Overhead Squat
Double KB OHWL
Double KB Walking Lunges
Front Squat
Jumping Lunges
Jumping Squat
KB Front Squat
KB Goblet Lunges
KB Goblet Squat
KB Goblet Walking Lunges
KB Lateral Goblet Lunges
KB Lateral Weighted Lunges
KB Lateral Weighted WL
KB OHL
KB Overhead Pistols
KB Overhead Squat
KB Pistol
Lateral Lunges
Lunges
OHS
Pistols
Rolling Pistols
Rolling Stand Up
Sandbag Back Squat
Sandbag Front Squat
Sandbag OHWL
Sandbag Walking Lunges
Simplified Pistol
Thruster
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
DB 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
KB 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. DB Man Makers
Alt. Def. Push Up Burpee
Alt. KB Man Makers
Bear Walk
Box Jumps
Boxjump Burpees
Burpee
Burpee over Object
Burpee Pull Up
Calf Jumps
Crab Walk
Crawl Jump
DB Step Ups
DB Thruster
Double DB Thruster
Double KB Thruster
Double Unders
Dynamic Jumping Squats
Frankensteiner
Frog Jumps
Frogger
Gracie Mobility Drill
Half Tuck Jumps
High Jumps
Inverted Burpee
Jumping Jacks
KB 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