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Seated Hip Flexion Hovers • 1) Set up on your butt with one leg extended (shown). 2) Take a breath in to create some static tension, let that spill out to the rest of your body. 3) Initiate by lifting your leg as high as you can without leaning or moving the rest of your body. 4) With control - hover the block and bring it in for a landing. 5) Reverse and repeat! To make this more challenging either close the angle at the hip or get a taller block to hover! • ❗️Warning❗️- if you feel any pain or pinching during this, STOP. • #mobility #kinstretch #functionalrangeconditioning #movement #jointhealth #flexibility #makeshitworknice #stretching #shoulder #kettlebell #hips
LEARN TO SWING 101 ➖ Today we are showing you the progressions that we use to teach/learn the #kettlebell #swing. ➖ Before we swing it is important that we first understand and master the kettlebell #Deadlift. The same hip hinge that we see in the swing is what makes the Deadlift. ➖ Once we have mastered the deadlift, move on to the band pull thru. This exercise will help to bridge the gap between the deadlift and the swing. Make sure the band is well anchored and perform this movement with the same mechanics as the deadlift. The angle of the band will help transfer the strength of your deadlift to the swing. ➖ Lastly, move on to the 2 handed kettlebell swing. Always take time to revisit the regressions and progressions of each #exercise so you can continue to improve your kettlebell skills. ➖ Like what you see and want to learn more? Comment below with training methods you’d like to see us cover!
💥🦵🏻STIFF ANKLES? 🦶🏽💥 Here’s 5 great mobility and strength exercises to help elevate your ankle pain from running 🏃🏽‍♂️, wearing heels 👠, being a great dancer 💃🏽, or injury recovery 🤕. 🦶🏽 Classic calf stretch Leaning against a wall pitch your torso forward until you feel a stretch across the heel of your back leg. Be sure not to collapse the knee or ankle to get more movement. Keep proper alignment as you relax into the stretch. 30-60 secs each side should do it. 💃🏽 Ankle inversion stretch Place a block or plate on the inside of your foot, hold onto a wall or PVC pipe for balance. With control push the knuckle of your ankle towards the floor to feel the stretch across the foot and up the shin. 30-60 seconds should do it. 👠 Calf raises/eccentric lowers. Elevate the hall of the foot on a plate. Push up with 2 feet and then slowly control the lowering keeping your knee and ankle aligned and not collapsing the arch of your foot for greater depth. 5-10 reps per side should do it. 🕺🏼 Seated knee CAR’s Keeping the upper leg still, rotate the shin out, extend the knee up, rotate the shin in, flex the knee down. Switch directions and repeat. 5-10 reps per side should do it. ⛷ Seated ankle CAR’s Keeping the thigh and shin still, pin the heel to the ground and draw the largest circle possible with ONLY your ankle. 5-10 reps per direction per ankle should do it. ⛹🏿‍♀️ The ankles are the first line of defense a giant injury in any sport of daily endeavor. Ignore them at your peril. ⛸ Enjoyed this post? Please share with your friends because chances are they all have joints that need taking care of!
Single leg hip bridge ➖ Looking for more #glute work? The bridge in any form is a great way to get in work for the backside of our body without adding heavy weight. The single leg variation helps train each leg individually in order to really feel our glutes firing on each side. These are awesome as part of a warm up, pairing with main lifts such as #squats or split squats, and ideal with home workouts with minimal to no weight. ➖ 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!
LEARN THE TURKISH GET-UP ➖ This week we are sharing the progressions of the Turkish get-up. Mastering the following exercises in this order will help you develop a strong and skillful get-up. As coaches we require mastery of each of the following before adding load to the Turkish get-up movement. ➖ A) Bodyweight 1/2 Get-Up: - using only bodyweight perform the first half of the get-up only. B) Full Bodyweight Get-up: - still with only Bodyweight perform the full get-up. C) Valslide Get-up: - balancing the valslide (or other lightweight object) on your fist perform the full get-up. C) Loaded Turkish Get-up: - Grab a kettlebell, you’re good to go 👍 ➖ Like what you see and want to learn more? Comment below with training methods you’d like to see us cover!
A big thanks to the awesome @ethos_fit community for coming out and supporting the wonderful Waltham House at the House for Little Wanderers. We raised over $650 for the LGBTQ 🏳️‍🌈 Youth home and this crew got a great, outdoor workout in. Happy #Pride to all! #loveislove #allarewelcome #community #pridemonth
MEMBER OF THE MONTH ➖ It is with great admiration that we congratulate @kenzx30 for being #May #memberofthemonth. ➖ Mackenzie has been a long time member of @ethos_fit and has grown tremendously in a few short years. From hating the #gym in the beginning to competing in multiple @strongfirst TSC's, to #deadlift 330lbs, to hitting a 36kg #turkishgetup, Mackenzie works everyday to be the best she can be. Well done Kenz! ➖ Please give her a celebratory #fistbump 🤜🏼🎉🤛🏼when you see her in the gym and check out her full profile on our website by clicking the link in our bio!