Standard kettle swings are a lower body move along one side of the cardio. Adding a bit of metal makes it a plus. “Kettle Bell Square boosts power production,” says CJ McFarland, head strength and conditioning coach at Camel Sports in Austin. “Fast forward to gaining weight, which helps to strengthen the strength of the hip, glute and hamstring.”
This move also keeps the upper body. Because each arm maintains the same weight – it competes instead on the shoulders, chest, and upper back muscles at both sides, making it possible to make small adjustments to stay consistent. Is. This grip strength also works because the fingers are not sharing the handle. This move will keep you honest about imbalances, as a strong arm cannot hide weakness from an unnecessary aspect.
The trick, like high-speed swinging exercises, is getting the hip hitch to its perfect shape. Lock it with traditional kettle bell swings, Romanian deadlifts and a good morning of barbells. To test this move, grab two kettlebells that you normally use for a regular Kettle Bell swing – half the weight. Stand tall with hip width of legs, shoulders bent back and tight. With a neutral spine, tuck the hips backwards, allow the chest to lower to the floor, and with the torso closed (left in the picture) then use glutes and hamstrings to push the hips forward. And swing the kettlebells to shoulder height (right). In the upper part of the movement, engage the shoulders and chest muscles to control the weight, then grab the hips again for a rep. For the first few representatives, the arc of the kettlebells will be small until the speed is up. Begin with three to five sets of sets for 30 to 40 seconds, adding weight or time as it becomes easier.
Subscribe to YouTube, YouTube to access exclusive gear videos, celebrity interviews and more!