In the first blog regarding this topic (see it here), we cover basic exercises for beginners. In this blog, we will include exercise for intermediate and advanced folks.
The main purpose of this workout is to fix your asymmetries and build a better foundation for bilateral lifts. Also for injury prevention.
Since the goal of this workout is learning patterns and build symmetry with intramuscular and intermuscular coordination, you should perform each set when almost fully rested. So take 2-3 minutes rest between sets.
- 4 exercises
- 2 to 4 sets
- Anywhere between 5 to 15 quality reps
- 2 to 3 minutes rest between sets & exercises
- Finish each exercise before proceeding to next one
- Top position – Hold a kettlebell with a fully extended arm, above your shoulder. Activate your shoulder muscles.
- Top position – Head in neutral position to your body, glutes and quads locked and engaged
- Top position – Inhale in your lungs and belly, activate your core (imagine like you will get punched in abs and squeeze them)
- Movement – First break at your hips (push your hips back) than at your knees
- Movement – Push your knees out and screw your feet into the ground and out
- Bottom position – Push your chest forward and straighten your back
- “Sit” back and put weight on the back of your feet (you should feel tension in your glutes and hamstrings)
- Exhale on your way back to top position (still, hold your core activated)
This movement is similar to kettlebell Swing. Part of the movement actually is single arm swing but with added arm action at the end.
- Hips should reach maximal extension while kettlebell is in far back position and then they need to “snap” fast forward to propel kettlebell forward to chest hight.
- In that position, pull elbow back until it reaches shoulder line.
- Activate your upper back muscles to stop kettlebell from moving back further.
- Don’t arch your back and/or lean backward.
Watch your balance. Always push your feet to the ground and don’t let your weight shifts to your toes. Weight always should stay in the middle of your foot.
- Push your chest forward and straighten your back
- Hold a kettlebell with a fully extended arm, above your shoulder. Activate your shoulder muscles.
- Take a step forward and slowly descend through your front heel while breathing in
- Bottom position – Front knee should be above middle of the foot and your back knee should be behind your hip
- Before you push yourself from the bottom position, slightly exhale and activate your core muscles.
- Push yourself up through your front heel and breath out
SINGLE ARM KNEELING PRESS
- Activate your glutes and core during movement
- Don’t arch you lover back
- Fill your lungs with air in bottom position, then exhale while pushing kettlebell in top position (leave some air, don’t exhale fully)
- In top position, kettlebell should be above your shoulder
- Fully extend your arm and activate shoulder blade