This is an advanced level kettlebell swing that will help take your hip thrusting power to the next level.
WHO SHOULD USE THIS EXERCISE?
Gym rats working at an intermediate-advanced level that have already mastered the standard swing. Females should be able to swing a minimum of 16kg for ten repetitions, and males 24kg, without a resistance band, before moving on to this exercise.
WHICH MUSCLE GROUPS DOES A KETTLE BELL SWING WORK?
Hamstrings
Gluteus Maximus
KEY POINTS:
Keep your chest high, ass out, and core tight
Hold the kettle bell by the handle with both hands
Thrust your hips to swing the kettle bell towards the ceiling
I’ve tweaked this classic dumbbell row to accommodate more resistance for home training routines. I’m not saying that I’m first to think of it, but I’m definitely the coolest, 😀
WHO SHOULD USE THIS EXERCISE?
Anyone can use this exercise at any level of your fitness journey. As I mentioned, it is great for home training, but there is no reason why I can’t also be used in the gum.
This is a cool lil’ hack for goblet squats! If you’re training at home with minimal equipment and find it difficult to increase your resistance when squatting, then here’s a nifty way around it.
WHO SHOULD USE THIS EXERCISE?
If you’ve been training for at least a few months at least and have advance past the functional stage, then this is for you.
TARGETTED MUSCLES:
Gluteus Maximus
Hamstrings
Quadriceps
KEY POINTS:
Loop the band around your feet, so that you are standing on it
The dumbbell should be under both straps of the resistance band
Squat down, and twist the dumbbell into a goblet position in front of your chest, in order to get into the starting position
Keep your chest high, back straight & core tight
Squat ass-to-the-grass, using full range of motion
Swim kicks is a beginners level abdominal exercise that targets rectus and transverse abdominis.
WHO SHOULD USE THIS EXERCISE?
if you are just starting out in training then swim kicks are a great way to build some foundation core strength. More advance gym goers would benefit more by incorporating the movement into circuits.
KEY POINTS
Put one hand on top of the other and place them underneath your lower back, so that there is no space between your lower back and the floor
Point your toes and lock your knees
Your kicks should go no higher than 60° from the floor
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