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🍑+⛓+💪🏼= 🎡 Build shoulder strength and mobility, hip strength and stability, and spine health and control by training the old time strongman lift “The Windmill”. ➖ The windmill requires us to rotate, hinge, retract, extend, rotate again, and depress. It all sounds very complicated right? Wrong! Use the following progression of exercises to build up to your potential and get the most out of this wonderful exercise. ➖ #hipmobility #shouldermobility #spinehealth #kettlebellwindmill #windmill #kettlebell #strongfirst #boston #personaltrainer #strong
💪🏼 F I N I S H E R 🔥 Try these 3 #upperbody finishers to close out your #training session. 🏋🏼‍♂️ 1️⃣ 5/5 in/out #Zottman #curls 2️⃣ 10 #delt raises 3️⃣ 15 #tricep band extension w/pull-apart ⏱ Complete all 3 lifts in a row then take 60-90 seconds rest before repeating. ⛱ Complete 3-5 sets of this finisher at the end of your workout for some direct #arms training. 🏖 Because its always #beach season somewhere 😎
Landmine Squat Variations ➖ Start with the goblet hold squat to find your ideal squat stance. Start with feet shoulder width apart, spread the knees, sit hips back, and keep an upright torso. ➖ Next, the offset squat will challenge the #core a bit more by holding the weight on one side. Same points apply to the squat stance. ➖ The 1.5 goblet hold squat will challenge muscular endurance more. Having a controlled squat will be key in order to find your half way point of the rep. The core will be challenged more here as well from the time under tension. ➖ The long push press is the most complex of these variations. Use the power of your hips to propel the weight overhead and lock out #strong at the top of the press. Lower the weight to your chest, then initiate the next squat. ➖ Like what you see and want more? @ethos_fit has kettlebell centered classes twice a day everyday. Join us by following the link in our bio to sign up. You can also follow the hashtags #tuesdaykettlebell and #move10 for demos and free #kettlebellworkouts every week!
Valslide Lateral Squats • Hip Stuff - Give that adductor some love. • 1) Set up standing with one foot on the valslide. 2) Take a breath in to create some static tension, let that spill out to the rest of your body. 3) Initiate by sitting back into the hip as you reach the valslide out. 4) Gradually push into the ground to feel your adductor do some work. • ❗️Warning❗️- if you feel any pain during this, STOP. • #mobility #kinstretch #functionalrangeconditioning #movement #jointhealth #flexibility #makeshitworknice #stretching #hip #kettlebell
LEARNING THE KETTLEBELL SNATCH ➖ The kettlebell Snatch is a useful and challenging overhead skill that requires skill and strength. When teaching/learning the Snatch it is important to first master the following three drills. ➖ The single arm kettlebell swing is the base of the Snatch. Take time to develop your single arm swing skill. ➖ The single arm kettlebell clean will teach you to tame the arc of the kettlebell. Before going overhead first master the clean. ➖ The high pull will bridge the gap between swing, clean and snatch. This movement will teach to generate the amount of power need to snatch and will improve timing. The Snatch requires you to tame the arc is a slightly new way and the high pull will help you develop that skill. ➖ Master these drills first and you will be well on your way to stronger kettlebell snatch.
🦵🏽Q U A D S F I N I S H E R👑 Try this challenging superset to close out your leg day workout for a killer pump! 1️⃣ front lunge 1️⃣ reverse lunge 1️⃣ single leg deadlift 5️⃣ total reps each! ⏱ Complete all 3 lifts in a row on both legs then take 60-90 seconds rest. 💂🏻‍♂️ Complete 3-5 sets of this finisher at the end of your workout for some royal leg gains… 👸🏾🤴🏻 “Your Thighness”
Landmine Lunges ➖ The landmine is a great tool for learning big movements such as the #squat, #deadlift, and #presses. This week, we will be covering lunge variations. ➖ Start with the landmine low hold split squat to get acclimated with the bar path of the landmine. This variation will be easiest to learn the path of the bar as you do lunge variations by letting you keep both feet on the ground as opposed to a reverse lunge. ➖ The goblet hold reverse lunge lets you get familiar with dynamically moving the feet through a lunge pattern. The goblet hold allows for a centered position of the weight on your body while exploring the lunge pattern. ➖ The low hold #lateral lunge is a great way to train the lateral plane on the landmine. The low hold allows for you to easily sit your hips back to correctly execute the lateral lunge. ➖ The #Zercher hold reverse lunge is the most technical of these landmine variations. Once the bar is resting in your elbows, lean into the weight and use the inside leg to step back. When coming up, drive the knee of the working leg in front of you. Switch legs and repeat for desired reps. ➖ Like what you see and want more? @ethos_fit has kettlebell centered classes twice a day everyday. Join us by following the link in our bio to sign up. You can also follow the hashtags #tuesdaykettlebell and #move10 for demos and free #kettlebellworkouts every week!
Prone “W” Lift Off • Shoulder Stuff - working on end range scapular retraction + shoulder external rotation. • 1) Set up in prone with a yoga block under each forearm. 2) Take a breath in to create some static tension, let that spill out to the rest of your body. 3) Pull your shoulder blades back as you reach your thumbs and elbows up to the ceiling. 4) Hold for 10-20s. 5) If it was easy - set the yoga blocks on a higher setting and / or hold some weight (2.5-5lb in each hand)! • ❗️Warning❗️- if you feel any pain or pinching during this, STOP. • #mobility #kinstretch #functionalrangeconditioning #movement #jointhealth #flexibility #makeshitworknice #stretching #shoulder #kettlebell