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The Kettlebell Squat and Press: This is a really good combination lift for one to perform to work on core strength, stability, leg strength, and upper-body strength. For this particular lift I am referring to using a single kettlebell. This lift involves a lot of movement which further adds to the conditioning component of the exercise. To start, you will want to clean the bell to your chest. From here simply execute a form squat maintaining No Nonsense Muscle Building 2.0 good balance and not compromising your form with the bell being loaded at the front of your body. Essentially you are performing a front squat with the bell. From here finish the squat and once your body is extended then press the bell and lock it out straight overhead! I would recommend starting with a moderately heavy bell relative to your strength. Execute 6 to 8 on each side. Dumbbell Squat Curls: This particular exercise is a very intense movement and is quick to wear one out when it is performed. 

All you need is a set of moderately heavy dumbbells relative to your strength. I am a professional and I personally use a pair of 50 lb dumbbells. To begin, stand with your feet slightly wider than shoulder width apart. You should be holding the dumbbells in your hands and by your sides. From here you will want to execute a good deep squat. As you descend in the squat you will want to simultaneously curl the dumbbells bringing the ends of the bells together in front of you at the bottom of the squat. From here as you ascend to lock out back at a standing position return the dumbbells back to your sides in a controlled fashion. Attempt to execute 6 to 8 in a single set.

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