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11 Fitness: Kettlebell exercises

JENNIFER: GOOD MORNING. IT IS TIME FOR 11 FITNESS. I HAVE TIFFANY HERE WITH US. YOU ARE GOING TO BE TALKING ABOUT THE KETTLE BALL WORKOUT. >> YES. YOU SEE THEM AROUND THE GYM. WE’RE GOING TO GO THROUGH A BASIC EXERCISE. THE FULL BODY. JENNIFER: SOUNDS GOOD. SHE HAS A 35-POUND WEIGHT. >> YOU CAN DO NO WEIGHT. IF YOU COULD PICK ONE EXERCISE TO DO FOR THE REST OF YOUR LIFE, THIS WOULD BE IT. JENNIFER: OKAY. HOW DO YOU DO IT? >> SHE’S GOI TO START BETWEEN THE IN-STEPS. THEN SHE PULLS UP. IT IS MORE A HINGE PATTERN THROUGH THE HIP AS OPPOSED TO ANY MOVEMENT THROUGH THE KNEES. THEY ARE BENDING. IT IS BECAUSE HER HIPS ARE COM ING BACK. HER LATS ARE ENGAGED. HER CORE IS ENGAGED. FROM THE SIDE, IT IS GOING TO BE A SIDEWAYS KNEE. THEY ARE BELOW HER HIPS AND BE LOW HER SHOULDERS. WE’RE PULLING STRAIGHT UP HERE. >> WHY IS THIS SO IMPORTANT? SHE’S NOT LIFTING HER ARMS UP AT THIS POINT? >> NO. IF YOU HAVE KNEE PAIN, YOU CAN STILL DO A MOVEMENT LIKE THIS.

AS LONG AS YOU ARE DOING IT PROPERLY, YOU WANT TO GET SOME HELP THERE AS WELL. THIS WILL COUNTERACT ALL OF THOSE — THE ISSUES THAT COME UP FROM SITTING TOO LONG THROUGHOUT THE DAY. WE’RE ENGAGING THE GLUTES AND STRETCHES THE HIP FLEXORS AT THE TOP. HER ARMS ARE HOLDING A HEAVIER WEIGHT. IT IS REALLY FULL BODY. JENNIFER: OKAY. OTHER THAN THE DEAD LIFT, WHAT ELSE? THE GOBLET SQUAT. YOU ARE GOING TO FEEL THIS IN THE BICEPS MORE. IF YOU HAVE KNEE PAIN, THIS WOULD BE SOMETHING WE WOULD NOT START WITH. ESPECIALLY NOT WITH 35 POUNDS. LOOK HOW LOW SHE IS GETTING. YOU CAN GET YOUR HIPS DOWN TO THE HEELS.

THIS IS ABOUT WHERE YOU — FIND YOUR RANGE OF MOTION AND WORK THROUGH THAT. JENNIFER: SHE’S KEEPING THE ARMS THIGHS AND TIGHT THERE. >> IT IS. STAYING CLOSE TO THE BODY. YOU WANT IT CLOSE TO THE CENTER OF GRAVITY HERE. JENNIFER: ONE MORE. >> THE KETTLE BELL SWING. THIS IS GOOD. JENNIFER: OKAY. STAND BACK. >> YES. SHE’S GOING TO START WITH THE KETTLE BELL SLIGHTLY IN FRONT OF HER. IT IS THE DEAD LIFT MOTION. IT IS A POWER MOVEMENT. HE’S GOING TO GET — NOW THIS THEY SAY THAT 3 SECONDS FOR EVERY HOUR.

As found on Youtube

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