Performing exercises from the racked position increases the loading on one side of the body. Working on this technique will radically improve coordination, neuromuscular feedback, alignment, and symmetry.
Perfecting this technique will quickly identify asymmetry and alignment weaknesses. Many kettle bell exercises will use this holding position either exclusively for exercises including the kettle bell row (as shown above), single arm dead lift variations, single arm swings, high pulls, or as a means to transition the KB front rack hold (shown later).
The single arm holding position places more load on the shoulder as well as creating rotation through the body which ultimately needs to be counteracted by the core muscles. Holding the kettle bell with the single hand will also put a greater strain on the grip and forearms muscles.
So many beginners often struggle with their grip strength when they first start kettle bell training using this holding position. The main disadvantage of the “by the body” holding position is that after several repetitions the kettle bell has a tendency to slide down through the hands making the grip challenging and readjustment necessary.
The goblet holding position does place additional demands on the wrists as the kettle bell has a tendency to flip and flop backwards and forwards. However, the instability produced by this holding position can be counteracted by resting the kettle bell against the chest when fatigue sets in.
During this position the kettle bell is held comfortably against the chest with the arm tucked in, wrist straight, shoulder down and Latissimus Doris muscle engaged. When correctly engaged the KB front rack hold should be sustainable for long periods of time without fatigue.
One common mistake is to wing the elbow out to the side and hold the kettle bell out and close to the shoulder, this position will lead to fatigue very quickly. For example, a badly designed kettle bell can pinch the wrist or feel very uncomfortable against the forearm.
Great alignment throughout the arm and body as well as wrist strength and balance are required to use this holding position. The bottoms up clean is a great place to begin mastering this position.
The instability of this holding position can be a great way to improve shoulder stability and alignment issues that may need addressing. Tim Peterson, Chief Instructor for Titrant, has created a great post for us about selecting your kettle bell.
Kettle bells are a great tool, that can be used for strength work, hypertrophy, conditioning, power, and endurance. Cast iron, competition/sport, steel, rubber coated, soft-sand filled, adjustable, medicine ball-like, and more.
All kettle bells are cast in a mold, what happens after can be different depending on the company. After you read about which type of kettle bell you need, we have a great post about determining which weight you need to train with HERE.
Depending on whom you ask, you will get different folk stories of what they originally were made from, and what they were used for, as well as which countries claim ownership. The competition kettle bell is the same size and dimension across the weight range, and is made out of steel.
The handle is flat across on top, and joins the body of the kettle bell vertically. Some brands are an 8 kilogram shell filled with fillers like sawdust and ball bearings to achieve the desired weights, this potentially can become loose and rattle over time or lose balance.
More durable competition bells are made from a single piece of steel, cast precisely to the specific weight. There are ballistics such as Swings, Cleans and Snatches, and grinds, such as Goblet and Double Front Squats, Presses, and Get-Ups.
Once beyond the learning phase, the curved handle of the cast-iron kettle bell is the clear winner for swings. As a result, if the kettle bell ’s contact each other on the way up or down they will have a tendency to bounce off of each other like basketballs.
The last thing you want is for the kettle bells to bounce away from each other on the way down and hit the user on the legs. Another item to consider is that when hiking two large kettle bell ’s through the legs, regardless of weight, the stance used needs to be wide enough to allow room for them to pass.
After you read about which type of kettle bell you need, we have a great post about determining which weight you need to train with HERE. More importantly, and again something that affects beginners more than experienced lifters, is that the larger size body rests on the meat of the forearm rather than the bone protrusion of the wrist, which is right where the smaller body of a lighter kettle bell will sit.
Both of these surgeries led me to experiment with competition style kettle bells, which contacted my arm below these sensitive areas. After you read about which type of kettle bell you need, we have a great post about determining which weight you need to train with HERE.
If you are a gym, I would strongly recommend a full set of both cast-iron and competition style kettle bells. After you read about which type of kettle bell you need, we have a great post about determining which weight you need to train with HERE.
We recommend you read more about receiving a quick, free, dynamic kettle bell workout every week you can click below. Tim Peterson is the Chief Instructor and Director of Content and Curriculum for Titrant, a revolutionary fitness ranking system based on standardized strength and conditioning tests utilized currently in over 1,000 gyms worldwide in more than 25 countries.
Tim has a MS and BA in Kinesiology, and has taught High School Weightlifting for over a decade. He uses his experiences in and observations of the fitness industry as inspiration for his writing, which appears on the Titrant website, as well as guest posts for Dan John, Kettle bell Kings, and others.
For more of Tim’s writing as well as more information about Titrant, a unique challenge that is both standardized yet personal due to tests based upon gender, age, and body weight, visit www.fitranx.com. Kettle bell Kings creates new workout each week which you can receive in your email inbox.
Getty Images When you're new to working out, or to strength training in general, there's something really intimidating about facing a weight room or even a set of dumbbells (if you can even manage to find them right now). Enter the kettle bell, a type of dumbbell that's round (like a bell) and has a handle, making it easy to lift and carry around.
Our Health & Wellness newsletter puts the best products, updates and advice in your inbox. The way the bell is shaped allows you to train power, endurance and strength all in one little piece of iron,” says Lauren Kan ski, certified personal trainer and founder of the K Method.
Getting started with a kettle bell workout may seem as easy as picking one up and swinging it around -- but that can lead to injury. Keep reading for Kan ski's advice on how to get started with a kettle bell workout routine below.
Getty Images If you've never worked out with kettle bells, it's important to start with a lightweight model so you don't hurt yourself while you learn the basics. Even though the weight you use will depend on your personal fitness level and background, in general Kan ski recommends starting with an eight to 10 kg (about 17 to 22 lbs) kettle bell for workouts that involve any overhead movements and 10-14 kg (22-30 lbs) for beginners who want to learn how to do kettle bell swings (instructions below).
“The biggest thing for beginners is to learn how to hold the bell and work on that grip strength.” The standard kettle bell grip is similar to how you would grab a bag of groceries.
According to Kan ski, one of the biggest mistakes she sees people make is jumping right into more advanced moves like swings and snatches before they're ready. Master these three moves from Kan ski and you'll be off to a solid start with your kettle bell fitness routine.
Your core stabilizers fight hard through the squat to keep you balanced,” Kan ski says. Start with the kettle bell in the front racked position -- sits at your chest, cradled in your bicep, with the horn (handle) underneath your clavicle.
Start holding a kettle bell in each hand by your sides, keeping them off your thighs. Start with the kettle bell about an arms' length away from your body, resting on the ground.
Brace your core, grip the bell and throw it between your legs like you're hiking a football. Then quickly extend your hips forward to fling the bell in front of you, while keeping your shins vertical.
Squatting with kettle bells makes more positions possible to allow concentrations on different aspects of the muscles involved. Since gripping a kettle bell allows for more mobility than holding a barbell, the spine is in a more natural position and makes it easier to use correct form during the squat.
The knees should never move past the toes, most of the body weight should be over the heels, and the back should stay straight and as vertical as possible. The most basic variations involve altering foot positions and widening or narrowing the stance to change concentration of the movement to different aspects of the hip and leg muscles.
Starting from a squat position with the kettle bell between and slightly behind the feet, the participant jerks the weight up in a snapping motion and rests it by the shoulder. This variation on a kettle bell squat strengthens the core, arms and shoulders as well as legs.
Even more than that it is a move that lets us explosively express what’s called “hip extension.” If you do those things right (and because we increasingly sit so much, we occasionally do it wrong), you’re squeezing your glutes and your lower body is driving your ability to stand up.
This action is crucial to moving and standing correctly, and critical to improving your athleticism (and your squat and dead lift movements). This doesn’t just miss the point of a kettle bell swing (hip extension) but it’s dangerous for your shoulders, too.
You end up trying to finish the swing with your shoulders, placing your rotator cuff tendons in a compromised position. The height of the kettle bell is strictly a function of how aggressively you straighten your legs and squeeze your glutes.
Problem two: if your shoulder mobility isn’t ideal; you'll compensate by arching through the lower back. You absolutely must maintain the stiffness through your torso over the life of your swing set.
Ex says: This is a lower body move, and your arms shouldn’t be anything more than a lever for the bell. If you explosively and powerfully stand up, and really exaggerate that glute squeeze, your torso will naturally pop up and the bell will translate forward.
Ex says: Critical in the kettle bell swing is not letting your lower back drive the movement. If you’re having trouble getting that response, think of actively squeezing your glutes to drive the bell.
Brett Williams, NASA Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. But for some weighted moves, especially ones that require an explosive movement, kettle bells reign supreme.
You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettle bell exercise you're doing. Plus, the shape of a kettle bell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certified personal trainer at the Hitting Room in New York City, tells SELF.
When you take a class with kettle bells, or any other new type of equipment, it's normal to feel a little lost. Oh, and a quick lesson on the lingo: The “ball” refers to the heavy sphere at the bottom, and the handle is the part attached to it.
The handle is also referred to as the “horns,” and can be gripped at the top, on the sides, or near the base where it meets the ball. Adding a kettle bell increases the resistance your body has to work against to stand back up, challenging your muscles even more.
Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettle bell handle with both hands at chest height. They also secretly challenge your core, since you have to keep your abs tight to avoid arching your back.
“Make sure that you don’t let the kettle bells swing, keep them stable by your side like actual suitcases,” Sims says. Push through your heels, putting most of the weight on the back foot, to return to the starting position.
Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms, too. For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips.
Start in a sit-up position, lying on your back with your knees bent and feet on the floor. Kettle bell swings are great for your butt, legs, and lower back, Sims says.
You can probably go heavy here, but she suggests nailing the technique with a lighter kettle bell before adding too much weight. To perform a swing with proper form, you have to “thrust your hips aggressively to get the kettle bell up, don't use your arms,” Sims explains.
Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with both hands. Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs.
Stand back up; use the momentum from your hips to swing the weight to chest height. Your form here should be similar to a traditional dead lift, except your legs should be wider than shoulder-width distance and your feet should be turned out a bit.
Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability.
Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand. Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs.
Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand. Bend your knees slightly, then hinge forward at the hips to thread the kettle bell between your legs.
Bring your now-empty hand to meet the weight at the top of the movement (so you don't slam it into your chest). Grasp a kettle bell in each hand, palms facing out, arms bent so the weights are resting at each shoulder.
Grip the kettle bell by the ball at the base of the handle with both hands and raise it directly overhead. Keeping your elbows close to your ears, lower the kettle bell behind your head to neck level.
The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight. Lift the ball to eye level and slowly circle it around your head to the left.
Start with the weight above your shoulders, and to make it more difficult, bring it a little behind your head, Sims says. Make sure to keep your core super tight and lower back flat on the ground.
If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches. Stand in front of a box or step, holding a kettle bell by the handle with both hands at your chest.
Crew Performance Zip-Front Sports Bra (jcrew.com, $45), Cotton On Body Pocket Crop Tight (, $35), and Puma Fierce Evoking Women's Training Shoes (, $120). A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century.
They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century. The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ).
Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb). The English term kettle bell has been in use since the early 20th century.
Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements. Variants of the kettle bell include bags filled with sand, water, or steel shot.
By their nature, typical kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work.
Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training. Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks.
When training with high repetitions, kettle bell progression should start out slowly to build muscle endurance, support the joints and prevent injury. Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression.
They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength. The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another.
A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement. Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again.
As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization. It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead.
The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front. The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind.
Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating. Like the slingshot, but the bell is swung forward until the arms are parallel to the ground.
Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack. A variation of the press where the other arm assists by pushing open palm against the ball.
Stand on one leg and hold the kettle bell with the opposite arm. By then lowering and raising the kettle bell you can work stabilization and power.
A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible. One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm.
Alternatively performed with a single kettle bell, one arm at a time. This requires more control than an ordinary push up and results in a greater range of motion.
Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push-up on the kettle bells. In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down.
Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants. Conventional swing: The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.
Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack. The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement.
Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat. Pistol squat: A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position.
An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom. Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead.
Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again. Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor.
The single kettle bell version is called the suitcase walk. These build grip strength while challenging your core, hips, back and traps.
The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. The key to a good kettle bell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms.
The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms. Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion.
The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception. Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles.
Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts. With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension.
Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance. Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body.
Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power. The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well.
One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle. ^ , «» .
« » “ ”, 22 August 2016 (with period photographs). 21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04).
Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22). “Exclusive ACE research examines the fitness benefits of kettle bells” (PDF).
Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull”. ^ “The Kettle bell Clean, Stop Banging Your Wrists | The Complete Guide”.
Joining The Dark Iron Fitness VIP List Here for Free Once you join you can get 10% off our genuine leather wrist wrap guards for kettle bell workouts.
These sections are best read in order but feel free to jump around to the information you’re specifically looking for Enjoy ;) A kettle bell is a cast iron weight shaped like a bowling ball with a thick suitcase-style handle.
Kettle bells first appeared in Russia over 100 years ago., and were used in fairs and markets to balance scales when weighing heavy objects. The Russian military began using them within their training regime because they work the bodies’ energy systems simultaneously.
They actually have pretty decent article on the benefits of kettle bells that can get you some extra additional information. Legs: Lunges and squats are some of the most popular moves in a kettle bell workout.
Glutes : Tighten and tone by using the kettle bell for added weight during lunges and squats. Weight-bearing exercises increase bone density and make the muscles in the body stronger.
With older athletes, or people who are just starting a workout program, focusing on proper form and choosing an appropriate weight for your fitness level is crucial. So rather than moving to a heavier kettle bell you can complete more reps or change the exercise to a more difficult one.
You can get a great strength and endurance workout without necessarily having to use the heaviest weight you can find. You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups.
It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are dedicated fans of kettle bell workouts. Whether your main focus is strength or endurance, the kettle bell will fit the bill.
The kettle bell alternates periods of intense contraction and controlled relaxation to give you a superior workout that combines both strength and endurance training. It's round shape lends itself to unique exercises and its odd center of gravity forces you to stabilize your muscles to create explosive movements with the bell.
It’s also a good tool for helping teach Olympic lifts safely with a small learning curve. It’s much easier on the wrists and shoulders to rack kettle bell cleans and to hold for front squats than it is to use a barbell.
The main muscle groups that are involved and strengthened the most with the basic kettle bell swing motion are the hamstrings, glutes, quads and abs. When learning how to “clean” the kettle bell, people often experience some banging of the bell on the backside of the wrist.
If you are new to strength training or have small hands, check to see if the kettle bells you are comparing have different handle sizes for different weights and buy accordingly. Wrap one hand around the handle to make sure the tips of your fingers are only a couple of inches from your palm.
Your kettle bell shouldn’t be too heavy or too light; you should be able to press it over your head with control and stability, but with some resistance. The 4 kg may not be heavy enough to provide a solid weight lifting effect for most women.
When it comes to kettle bells proper breathing is so important and often overlooked in most exercise studios. Focus on quickly squeezing your glutes and thrusting your hips forward to create momentum that will launch the bell into the air.
Explosive power from your butt will protect your lower back, not hurt it. Working out with a kettle bell gives you what fitness pros call a “functional” workout.
However, when performed incorrectly it is also a movement that can create back, hip, or knee injuries. Be sure to squeeze the glutes and quads every time you swing and tighten the abdominal muscles as if you are bracing hard for a punch.
Swinging correctly will make you stronger and more flexible than ever before, however incorrectly performing the movement can create or increase back strain or pain. Swings, high pulls, and lifts such as snatches and cleans, originate out of a squat position, and keeping good form is essential to avoiding injury.
Remember this checklist and use it as your guide for getting into the right start position for all your kettle bell exercises: Make sure the area immediately surrounding you is clear and you have room to swing and move freely.
Don’t wear running shoes with a high, cushioned platform; you could roll your ankle. Ultimately learning in person is the best scenario, but a quality DVD is definitely sufficient if that is your only option.
And do you want to fill out a pair of shorts or swim trunks with meaty, muscular legs? Very often, when most guys think of building strong, powerful legs, they imagine the quads, and the “teardrop” shaped muscles above the front of your knees are the focus and pursuit of plenty of bodybuilders.
But while the quads do offer your legs strength, stability, and power, they aren’t the true engine of your lower body. That responsibility actually belongs to your hamstrings, which, along with your glutes, propel you forward during sprints and drive you upward during every leap, whether on the basketball court or simply an outdoor jump for joy.
The hamstrings are a rare and unique lower-body muscle group that actually acts at two joints. Powerful hip extension, in fact, is widely acknowledged as a key trait for sprinting, jumping, bounding, and lunging.
Your hamstrings actually consist of three main muscles: the semimembranosus, the semitendinosus, and the biceps memoirs. Both semis and the long head of the biceps memoirs originate at the social tuberosity in the pelvis -- and that’s important.
(The short head of the biceps memoirs originates at the shaft of the femur, or thigh-bone.) This means that hip extension moves like glute bridges, and even the final act of standing up fully straight and pushing your pelvis forward during a squat, will recruit a lot of hamstring muscle (although these moves won’t recruit the short head of the biceps memoirs).
This means you can create focus on different muscles by thinking about tibial rotation. That means you can isolate your hamstrings, but it’s not the lone way to train them; when you’re doing squats and lunges, your mammies are getting plenty of work, too.
The combination of heavy weight, multi-joint action, and hip extension is a recipe for quality muscular development. How to: With feet shoulder-width apart and arms just outside the legs, push the hips back as far as possible as bend the knee far enough to reach the bar.
You maintain a soft bend in the knee, which places the emphasis of the move entirely on your posterior chain. How to: Stand with feet shoulder-width apart, holding a loaded barbell at your hips with an overhand grip.
Slowly push your hips all the way back with the weight gliding close to the front of your leg. Lower until you feel slight tension in your hamstrings, or until your torso is parallel to the ground, whichever comes first.
The gluteus medium jumps into the action to stabilize your femur at the hip joint while you focus your body to remain parallel to the ground. How to: Stand with feet together and hold the weight in front of your thigh, arm extended and hands pronated.
The hex bar relieves the stress on the upper body by placing the hands in a neutral grip by your sides. How to: Lower your body down to grab the high handles of the hex bar with feet shoulder-width apart.
Your upper body should remain as relaxed as possible while maintaining a firm grip on the bar. How to: Sit on the ground, with your shoulder blades against a bench, feet flat on the floor, shoulder-width apart, knees bent.
(Keep your chin tucked to maintain proper rib cage positioning. This is your traditional weight room machine leg curl, married to glute- and hamstring-challenging instability.
The best part: It’ll rock your lower body with only body weight and gravity. The basic kettle bell swing is one of the best ballistic moves you can add into a routine.
It’s a power-packed move that your hamstrings will feel for days, and it has multiple uses: It’ll get your metabolism up, and it trains your upper and mid-back more than you may think, too. Grasp the kettle bell with both hands, then lift your hips enough to swing the bell back between your legs.
From that loaded position, explode your hips forward, squeezing your glutes and propelling your arms straight out in front of you, “swinging” the kettle bell to about eye level. The glute-ham raise machine is a go-to posterior chain move, somewhat mimicking the feel of a Romanian dead lift.
From the end point, pull your body back up to the tall kneeling position using the hamstrings to curl you up. In the same way driving a sled forward will hammer the quadriceps, dragging it backwards will call on the hamstrings.
You’re also training the hamstrings in a real way, placing them in the same position they wind up in when they’re decelerating your lower body. With arms extended in front, slowly drag the sled while walking backwards maintaining that athletic starting position.
How to: Set up in a leg curl machine and select a moderate amount of weight. The venerable cardio row does more than get your heart rate up; it’ll fire up your glutes and hamstrings, too.
In fact, if you row with explosive power, there’s a good chance you’ll get off the rower with your hamstrings and glutes on fire. Bend at the knees and hips and hinge your torso forward slightly to grasp the handle.
Holding it tightly with an overhand grip, straighten your knees and hips, hinge backward slightly, and pull the handle to your lower chest. A good starting point: Do 3 two-minute intervals of rowing, resting two minutes between each set.
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