Improve Posture, Strength: Workout of the Week – 7/9/2008
Posted on | July 9, 2008 | No Comments
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This week’s workout is designed to improve posture, reconnect upper with lower body and increase strength.
Workout is designed around two exercises: Kettlebell Windmills and Kettlebell Thrusters.
Windmills: Engages and re-balances upper back; Bends and twists spine improving circulation and range of movement. Improves pelvic flexibility, and hip tilt. Upper and lower body work as a unit.
Thrusters: Simple and effective. Great exercise for all with lordosis(too much arc in the lower back). What is a Thruster?
Best described as deep squat with an overhead press.
- Stand tall, rack kettlebell
- Squat all the way down(you butt should be touching or hovering near your calfs), keeping kettlebell in racked position
- Stand back up, press kettlebell overhead
- Bring kettlebell to racked position
- Repeat
Main exercises should be done in a slow tempo, demonstrating as much control as possible.
- Warm up: 10 minutes(jog, swings/cleans/snatches with light kettlebell)
- Main Workout(women use 8kg or 12kg, guys use 16kg or 20kg:
- Windmills: Ladder 1,2,3,4,5
- Thrusters: Ladder 1,2,3,4,5,6,7,8
- Cool down: walk, stretch, done!
What do you think about Thrusters?
What else would you add to the workout?
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Tags: begginer > exercise > kettlebell routine > kettlebell training > kettlebell workout > posture > strength > workout > workout of the week
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