Marine Corps Reference Publication (MCRP) 5-12C, Marine Corps Supplement to the. Department of Defense Dictionary of Military and Associated Terms, is an extension of. JP 1-02 and provides Marine Corps-specific terms and definitions.
To do them: 1  Lay on your back with a dumbbell in each hand. 2  Extend your arms out to your side, as if your were forming a cross. 3  Slowly, with your arms still extended, curl your hands together until the dumbbells meet above the center of your chest. 4  Slowly return your arms back to your sides.
Chest, Shoulders and Arms. The chest, shoulders and arms are a group of muscles that specific kettlebell exercises engage together. Most kettlebell arm exercises are specific to both the triceps and biceps, but some exercises engage the whole upper body. The kettlebell swing is an excellent example for upper-body strengthening. Stand with your feet shoulder-width apart and hold one kettlebell with both hands. Keep your hips bent back and swing the bell back between your legs. Pause for a count of one second, then swing the bell upward toward eye level.