Fitness Tip: Kettlebell 2 Arm Swing

Fitness Tip: Kettlebell 2 Arm Swing

Kettlebells were developed in Russia in the 1700s and are holistic in their nature working several muscles simultaneously.

The two arm Kettlebell swing develops strength, endurance and coordination using mainly the glutes and hamstrings for power, while also engaging the quads, core, deltoids, low back, and lats for stabilization.

1. Start with the Kettlebell in front of the body and feet about hip width apart.

2. Grab the KB with 2 hands. With your chest up and back straight, hinge back at the hips, bending the knees and bring the Kettlebell between the legs and behind the body until the forearms are between the thighs.

3. Keeping the big toe pressed into the floor, drive the hips forward, and straighten the legs, propelling the Kettlebell forward to approximately shoulder height.

Fitness Tip: Step Back Lunge with Kettlebell Pass

Kettlebells were developed in Russia in the 1700s and are holistic in their nature working several muscles simultaneously.

The Step Back Lunge with Kettlebell Pass is a version of a weighted lunge.  However with the addition of the kettlebell we incorporate core stability into the move as the core engages to keep the body balanced while the kettlebell swings from side to side.

There are two versions to this move.

  1. One version is to step back in your alternating lunge first, and then bring the kettlebell directly down between the legs and under the bent knee to the outside of the body.
  2. The second and more core advanced version, is to bring the kettlebell wide  to the outside of your body, then under the bent knee side and up through the middle as you stand.

 

Fitness Tip: TRX Overhead Back Extension

TRX Suspension Training was initially created by Navy Seal, Randy Hedrick, by using the straps of his parachute to train overseas.
The TRX is:
1. Scale able to accommodate all fitness levels.
2. Trains in 3-D to work all planes of motion.
3. Displaces the center of gravity thereby activating the core in all moves.
The TRX Overhead Back Extension integrates hip, back, shoulder and core strength simultaneously.
1. Adjust the TRX straps to mid length.
2. Hold the handles straight above the head palms facing forward and arms straight and next to the ears.
3. Keeping the head between the arms, hinge back at the hips and roll onto the heels as you drop into an “L” position.
4. Drive the hips forward and return to your starting position.

Fitness Tip: TRX Sprinter Starts

The TRX was originally created from parachute straps by a Navy Seal named Randy Hedrick, for the purpose of staying in peak condition with limited training space.
The TRX Sprinter Starts is a combination cardio and functional strength move emphasizing the quadriceps, hamstrings, gluteal muscles and core.
1. To begin, adjust the TRX straps long so that the bottom of the strap is about 3” from the floor.
2. Turn away from the anchor point, hold the handles in front of the body with palms facing each other and place the straps under the arms.
3. Start off in a standard plank moving feet further towards the anchor point of the TRX.
Level one: Bend one knee as you bring the other foot back towards the anchor point and then return to the starting position with both legs straight.
Level two: Bend one knee and start with the other leg back towards the anchor point. Then drive the front foot into the floor as you bring the back knee up in front of the body and return to the starting position.
Level three: Bend one knee and start with the other leg back towards the anchor point. Then drive the front foot into the floor as you bring the back knee up and hop on the front foot. Then return to the starting position. (Note: The higher the knee, the more ab strengthening).
4. Switch legs after exhaustion and repeat.

Fitness Tip: TRX Power Pull

The TRX Suspension System is an effective training tool because its scale able to accommodate all fitness levels, it trains in 3-D, and it works all core all the time.
The TRX Power Pull is a unilateral movement developing rotational power and shoulder stability while strengthening the upper back and core.
1. Begin by adjusting the TRX straps to mid-length. Then put the TRX in single hand mode.
2. Stand with feet hip width apart with one hand holding the TRX handle close to the body and the other arm reaching up the strap.
3. Open up the chest as you lean back and rotate away from the anchor point of the TRX.
4. Then keeping the legs straight, rotate back as you pull the handle back to your chest and return to your starting position.
To make this more advanced, walk your feet closer to the anchor point, making the decline steeper. To modify this move, stagger the feet and keep the back leg bent.