If I had to pick one of my favorite dynamic warm up stretches for adults, it would be the Groiner to T-Spine Rotation
I refer to the shoulders and hips as the "4 knots" , as we get older we want to keep our shoulders and hips healthy and make sure they are mobile and not wrapped up like "knots"
Give this stretch a try before you train to help mobilize the hips and T-Spine
Fusion Workout's client Kim T demonstrates the dynamic stretch below :)
Get 1% Better Each Day,
We want to make sure we warm up and activate the glutes and hips before kettlebell training.
The mini band monster walks are a great drill to use before starting your training
When starting your kettlebell training journey, start with the deadlift.
The deadlift which is a hip hinge, is the foundation of kettlebell training
The swing is the same movement of the deadlift, except the kettlebell is in a different position, but it's still a hip hinge.
The snatch, the figure 8, any variation of the swing is still a hip hinge, so start with the deadlift to build your foundation!
Remember, always start with the basics, have great form and then progress!
In the video below, Fusion client Kim, demonstrates the deadlift. Make sure the KB is in line with the arches of your feet, push your feet into the ground and drive up
Dedicated to your Success,
Floor Press with Kettlebells
I like the floor press better than bench pressing our adults and here is why:
1. It is much easier to see the imbalances in the floor press over the bench press. Does both elbows touch the floor? Does one elbow fare more than the other? These two questions will tell us a lot as coaches if our adult have limitations.
2. The leg drive and chest bounce are taken out of the equivalent so it is a pure upper body strength exercise for adults. Yes, I know the core is involved too :)
3. The floor press is safer exercise because of the shorter range of motion
Hope you are having a STRONG week!
Workout Wednesday - Kettlebell Fusion Fat Loss Workout
6 Double Hop Back DL's
5 Push Ups off KB's
5 Double Racked Reverse Lunges
10 Double ALT Rows
Rest 2 to 3 minutes and repeat for 3 to 5 rounds
300 Swings a DAY for a Week!
I’ve been looking forward to this challenge for a while now. Kettlebell swings are an INCREDIBLE exercise.
They work pretty much every muscle in your body, and it requires a lot of energy to perform the movement…meaning you’ll burn a LOT of calories!
Adding kettlebell swings also promotes that coveted “after-burn” effect. That means that even after your workout is over, your metabolism will be higher and you’ll burn more fat for up to 24-36 hours….pretty awesome.
You’ll obviously need a kettlebell for this challenge. If you don’t have one, you can pick one up at pretty much any decent sporting goods store.
Here’s a great article with video explaining the kettlebell swing and how to progress up to it. If you’re brand new to swings, this is a great place to start!
Here’s the Challenge:
Level I: If you’re not familiar at all with kettlebell swings, that’s OK! This week, your challenge is to just get familiar with the exercises and progressions. Typically, women will start with an 18+ pound bell, and men with a 26+.
Level II: If you have experience with the kettlebell but are still working on your form, your challenge is to complete 100-200 swings per day with proper technique.
Level III: If you’re proficient in the swing, your challenge is to complete 300 swings EACH day this week.
Rules: Break your reps up into as many sets as you need. Don’t allow yourself to work fatigued. As soon as your form starts to break, place the bell down and rest until you’re able to perform them with perfect form.
Are you IN for the Challenge!? Leave a comment and let me know below!
This week's Monday's Move is a Kettlebell Fat Loss Workout of Kettlebell Swings
You are going perform KB Swings on the minute every minute (EMOM)
Get a timer, and on the minute, perform your swings, then rest. On the minute, perform your swings, and continue this for your desired rounds
A good guidepost for this workout is as follows:
Beginners - perform 10 swings and do 10 rounds
Intermediate - perform 10 to 15 swings and do 10 to 15 rounds
Advanced - perform 15 to 20 swings and do 15 to 20 rounds
Give it a try, comment below and let me know how you like the workout
Double Kettlebell Complex
5 Double Swings
5 Double Long Cycle Cleans
5 Double Front Sqyats
5 Double Presses
Rest 2 minutes and repeat 3 to 5 Rounds
This week's Monday's move is the Kettlebell (KB) See Saw Press
This is a great exercise to work on your vertical push movement but also a great T Spine rotation exercise.
You want to move under the KB and think of a see saw, as one KB starts to come down, the other KB is going up. Try to get a good 180 rotation.
Use a light KB so you can get some nice smooth rotation!
Beginners start with 6 to 10 reps
Immediate start with 10 to 16 reps
Advanced start with 16 to 20 reps
Give it a try this week and let me know how you like it
In this video, Fusion Workouts member Kim shows up the 1/2 kneeling halo and 1/2 kneeling hinge to elbow
These two exercises are great at working on mobility on the hips and T Spine, but also stability in the scapula.
At Fusion Workouts, we use these exercises in our warm up or in our core work
Give it a try and let me know how you like them