Stand-on-the-Band Kettlebell Swing

Stand-on-the-Band Kettlebell Swing

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
  • Keep your bodyweight on your heels

 

Swim Kicks

Swim Kicks

WHAT ARE SWIM KICKS?

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
  • Keep your abs engaged throughout the entire set

 

Starfish Plank – Core Balance

Starfish Plank – Core Balance

Improve your core balance with Starfish Planks by watching the video at the far bottom. As you will see, this is not an exercise that you would often see used in the gym, or given by instructors, but I love it!

WHO SHOULD USE THIS EXERCISE AND WHEN?

Intermediate – advanced gym rats should look at attempting this one. If the normal style and side planks are fairly easy for you already, then, by all means, move on to this one.

Use starfish planks in circuits along with other exercises that focus on building core balance for maximum results. Here are a couple to help get you started:

Bottoms Up Core Press: https://immortal-training.com/bottoms-up-core-press/

Isometric V Sit-Ups: https://immortal-training.com/isometric-v-sit-up/

WHAT ARE THE MAIN MUSCLES INVOLVED?

  • Transverse Abdominis
  • Rectus Abdominis
  • Obliques

 

KEY POINTS

  • Begin in a plank position on your hands (advanced), or on your elbows (beginners)
  • Make sure that your core is braced, keeping your navel drawn in towards your spine throughout
  • Shift on to a side plank position whilst balancing on one hand/elbow, with the opposite arm and leg raised
  • Balance yourself for a second, or two, and then shift on to the other side

 

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