These two exercises when broken down are both compound movements, engaging & requiring every muscle to work together challenging your CNS (Central Nervous System). As well raising your heart rate challenging your cardio fitness, the best equation for burning fat.
The Kettle Bell Swing
Step 1: Stand with your feet shoulder-width apart with a kettle bell about a foot in front of you on the ground. Bend at the waist and grasp the kettle bell handle with both hands. Your palms should be facing your body, and your torso should be nearly parallel to the ground.
Step 2: Pull your shoulders down and back and brace your core before starting the exercise. Maintain these form cues throughout the entire set.
Step 3: Lift the kettle bell off the ground and allow it to swing between your legs. Your knees should bend slightly during this movement. Keep your back flat and neck straight.
Step 4: Forcefully drive your hips forward to propel the kettle bell into the air. Control the kettle bell with your arms, but don’t pull it up. The kettle bell should travel no higher than your shoulders.
Step 5: Allow the kettle bell to swing down and back through your legs. Control the descent by keeping your core engaged. As the kettle bell lowers, move immediately and fluidly into the next rep.
Step 6: On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground.
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The Squat Thruster
Step 1: Stand tall with your feet shoulder-width apart.
Step 2: Hold a pair of DB’s in both hands in a shoulder press position or sitting on and above your shoulders.
Step 3: Begin the movement by squatting downwards then as you stand up press the DB above your head into a shoulder press position.
The Work Out
A1: KB Swing
A2: Squat Thruster
Repeat this for 5 sets
Repetitions – 15 – 12 – 10 – 8 – 6
Rest as needed in between each set
– This can be one used as a complete workout
– You can vary the amount of sets to your fitness level (Maintain Technique)
– You can use this as a finisher to your separate workout