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?
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
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: