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Follow these easy Bum Exercises #GluteGains

Buns of steel aren’t the only benefits of this workout from Insta-star Zanna van Dijk. Expect to radiate confidence, too

Looking at Zanna van Dijk’s Instagram feed, you’d think that she’s lived and breathed fitness her whole life. 

But what makes the health and fitness blogger, Instagrammer and all-round ‘influencer’ so relatable is that she really is just like the rest of us. ‘I actually hated exercise at school and would find any excuse to avoid PE,’ she reveals to WF in an exclusive interview. ‘I only started getting into it at university. I heard about the benefits of eating well and training and decided to give it a shot.’ And if you thought she took to it like a duck to water, think again. Like the rest of us, Zanna made mistakes along the way. Now? She’s a full-time fitness professional working as a personal trainer – not to mention one of the most popular health and fitness bloggers and Instagrammers out there, with 115,000 followers and counting. She puts her success down to passion, consistency and realness: ‘I have a no-nonsense approach to social media, fitness and life,’ she says. ‘There’s no smoke and mirrors and I’m very honest about my lifestyle.’

For anyone who’s kept their ear to the ground with fitness trends for a while now, it’s impossible not to have noticed the fast pace at which the industry has changed since the rise of social media.

Trends come and go – but it seems that bloggers and influencers are definitely having their time. Zanna is riding the wave better than any of them, proven by the launch of #GirlGains – an online community she co-founded with fellow social media influencers Tally Rye and Victoria Spence.

‘It’s for women who are interested in bettering themselves in all areas of their lives, not just fitness,’ explains Zanna. ‘We educate, empower and inspire women to be healthy, happy and confident, to look after themselves and to love themselves.’ And judging by the turnout at their events, the number of followers they have on Instagram and the use of their hashtag #GirlGains, they’re doing just that.

For someone as driven as Zanna, though, that’s still not enough.

‘We’d like to see #GirlGains spread across the world, to reach as many women as possible and to be able to have a positive impact on their self-worth, ambition and happiness.’

 

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Follow these easy Bum Exercises #GluteGains

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Arnold Schwarzenegger Blueprint Trainer Day 32

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You may not often see someone as big as Arnold doing pull-ups for big reps in the gym, but chins were a crucial part of his training throughout his youth and competitive years. But he quickly learned that this fundamental movement wasn’t quite enough to build a complete bodybuilder’s back.

“When I met Roger Callard, Mr. Western America, he had been doing chin-ups his whole life,” he wrote in “The Education of a Bodybuilder.” “He had a wide back, but never a winning back. He could hit a straight-on back pose and nothing happened. A year ago I encouraged him to start rowing; as a result of his efforts he now wins the ‘best back’ in every contest.”

As the ultimate self-critic, Arnold felt that he still needed one more movement to maximize his own back development. He found it in the T-bar row, which was relatively new when he was captured doing it in the film “Pumping Iron.” His total back formula, which he laid out in “The Education,” was a three-pronged approach: “chin-ups work on width, bent-over rowing with the bar develops the center and lower back, and T-bar rowing develops the outside of the back and the lower lats.” It’s the perfect formula. Finish your back work strong with it today!

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Arnold Schwarzenegger Blueprint Trainer Day 32

Posted in Bodybuilding, Exercises, NutritionComments Off on Arnold Schwarzenegger Blueprint Trainer Day 32

<div id="DPG" webReader="113.884770672"><div class="side-bar" webReader="-19.6993464052"><div class="c11"><img src="http://www.bodybuilding.com/fun/images/2013/dean-somerset-vital-stats-box.jpg"/></div><h3 class="article-title c12">Vital Stats</h3><a href="https://www.facebook.com/dean.somerset.9" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" class="c13"/></a><a href="https://twitter.com/deansomerset" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" class="c14"/></a><a href="http://www.youtube.com/user/somertyme23" rel="nofollow" target="_blank" title="YouTube"><img src="http://www.bodybuilding.com/fun/images/2013/youtube-social-icon.png" class="c14"/></a><p><strong>Name:</strong> Dean Somerset<br /><strong>Occupation:</strong> Exercise physiologist; medical and rehabilitation coordinator for World Health Clubs.<br /><strong>Website:</strong> <a href="http://deansomerset.com/" rel="nofollow" target="_blank">deansomerset.com</a></p></div><p>It's easy to look at complex movements like dribbling a soccer ball, throwing a baseball, or handling a hockey puck and see how that took years to perfect. Athletes rehearse these movements endlessly, stick to the fundamentals, and trust that practice will improve execution in game situations. One day it finally does, but this happens over time, not overnight.</p><p>The same theory should apply to weight training. In a perfect world, we would all practice and progress safely, building the type of strength that allows us to handle heavy loads without injuries or negative compensation patterns.</p><p>Nevertheless, there's almost always a look of befuddlement on a trainee's face when I explain that they must first build a foundation with basic exercises. They simply don't believe the basics will increase their arm size, build chiseled abs, or sculpt jean-busting legs. They want quick results from extreme plans like they see on television.</p><p>It sounds simple, I'll admit, but my formula for success is this: commit to long-term training goals, and get the most out of the staple lifts like the push-up, dumbbell row, squat, and deadlift. These four are probably the most common exercises within weight training circles, and they're included in nearly all of the programs you'll see on this site.</p><p>Believe it or not, these exercises are enough to put you on the road to physique of your dreams, if you do them right. However, despite their popularity, they're very technical movements that can be easy to butcher.</p><p><img src="images/2014/four-fixes-for-fundamental-lifts_graphics-1.jpg" width="560" height="134"/></p><p>It's easy to attribute technique flaws to a lack of mobility, but here's what that excuse overlooks: Most exercises are corrective in nature and relatively easy to master, provided you take the time to progress through them and learn them properly.</p><p>Let's go upstream and solve these problems before they start! Here's what I see going wrong with the way most people perform the four fundamental lifts, and how you can perform them to get the most bang for your buck in the gym.</p><h3 class="article-title">Exercise 1 <br /></h3><p>Many push-up issues start when people focus on what muscle groups the push-up "works." If you're thinking all about chest, arms, and shoulders, you'll forget to keep the rest of the body tense and stable. This should be a full-body lift!</p><p>Make sure your hips and shoulders are lined up your arms and are in the best position to develop true pressing strength. This will help you build the most force at the bottom push-up position.</p><h4>Push-Up Fixes<br /><span class="exercise-note">Watch The Video - 02:06</span></h4><iframe width="560" height="315" src="//www.youtube.com/embed/RgL5HFny_kA" frameborder="0" allowfullscreen=""></iframe><h5>Push-up coaching points</h5><ul class="dpg-list"><li>Squeeze your glutes and abs to lock your hips to your core.</li>
<li>Keep your arm tight to the armpits.</li>
<li>Hit the ground with your chest before your head.</li>
</ul><br /><h3 class="article-title">Exercise 2 <br /></h3><p>Most issues dumbbell rows happen when the spine is held in a flexed and rounded-back position, rather than a neutral position. Improper spine positioning causes the shoulder blade to move up instead of down when the upper back is rounded, which forces the upper traps to work instead of the lats.</p><p>Focus on keeping a long, tight spine during the movement, and you should feel the burn directly below your shoulder blade, into to your tailbone, and through the lats.</p><h4>Breaking Down The Dumbbell Row<br /><span class="exercise-note">Watch The Video - 02:17</span></h4><iframe width="560" height="315" src="//www.youtube.com/embed/6J2H88q5hYw" frameborder="0" allowfullscreen=""></iframe><h5>Dumbbell row coaching points</h5><ul class="dpg-list"><li>Take a wider stance than you think you need.</li>
<li>Keep the spine long and straight with the chest up.</li>
<li>Let the shoulder blade do the work. The wrist and elbow follow the shoulder.</li>
</ul><br /><h3 class="article-title">Exercise 3 <br /></h3><p>Problematic squatters generally fall into two camps: those who are stiff and tight, and those who are mobile but have trouble controlling the movement. I discussed squatting issues before in a power panel with my fellow strength training coaches, but this never-ending battle is always worth discussing.</p><p>Squatting is very technical and involves many moving parts. The best plan: Don't jump into heavy weight too quickly. Start by doing bodyweight reps within your scope of control. Once you add weight, focus on getting comfortable at hitting depth and building a more effective range of motion.</p><p>Before you even think of going heavy, ensure that you can control the movement with your heels on the floor, hamstrings resting on your calves, and your torso positioned long and tall.</p><h4>Squat Fix: Low Mobility<br /><span class="exercise-note">Watch The Video - 05:12</span></h4><iframe width="560" height="315" src="//www.youtube.com/embed/KNm3m6Q7wMY" frameborder="0" allowfullscreen=""></iframe><h5>Squat coaching points</h5><ul class="dpg-list"><li>Keep your feet flat on the floor and press evenly throughout.</li>
<li>Create force through the hips to drive the movement.</li>
<li>Lean the torso forward as your hips move into the rep.</li>
<li>Keep the core tense without restricting airflow.</li>
<li>Keep the shoulders vertical over the middle of the foot.</li>
</ul><br /><h3 class="article-title">Exercise 4 <br /></h3><p>The deadlift is a skill-based movement that takes reps and consistent practice to improve. Most common deadlifting issues derive from the spine doing too much work instead of the hips, which are supposed to drive the movement. The spine should be a rigid lever that transfers force from the legs and hips up through the arms, thereby moving the weight.</p><p>Get your core and shoulders tight and keep the spine stiff to assist the movement. The deadlift isn't easy, but once you perfect your technique, you'd better believe it can be fun to lift a heavy weight off the ground.</p><h4>Deadlift Tutorial<br /><span class="exercise-note">Watch The Video - 05:23</span></h4><iframe width="560" height="315" src="//www.youtube.com/embed/PtrAiulTGWs" frameborder="0" allowfullscreen=""></iframe><h5>Deadlift coaching points</h5><ul class="dpg-list"><li>Keep the spine straight and drive the movement from your hips.</li>
<li>Set the bar close to your shins at the start of the movement and keep the shin vertical, without positioning the knee ahead of the bar.</li>
<li>Brace your abs, squeeze your arms down tight to your ribs, and stand tall without over-extending at lockout.</li>
</ul><br /><h3 class="article-title">Recommended For You</h3><div class="c17" webReader="6.01015228426"><a href="http://www.bodybuilding.com/fun/power-panel-4-deadlifting-cues-from-pro-coaches.html"><img src="http://www.bodybuilding.com/fun/images/2013/deadlift-power-panel-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="8.26395939086"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/power-panel-4-deadlifting-cues-from-pro-coaches.html">Power Panel: 4 Deadlifting Cues From Pro Coaches!</a></h4><p style="display: inline;" class="webReader-styled">
Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner offer their best deadlifting cues. Rip the barbell from the ground!</p></div></div><div class="c17" webReader="4.98305084746"><a href="http://www.bodybuilding.com/fun/5-re-mastered-deadlift-cues-to-a-better-deadlift.html"><img src="http://www.bodybuilding.com/fun/images/2014/5-remastered-deadlift-clues-small.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="5.81355932203"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/5-re-mastered-deadlift-cues-to-a-better-deadlift.html">Crush Your Deadlifts</a></h4><p style="display: inline;" class="webReader-styled">
Struggling with the deadlift? Follow these simple drills to master the ultimate strength-builder!</p></div></div><div class="c17" webReader="5.0375"><a href="http://www.bodybuilding.com/fun/less-time-better-results-escalating-density-training.html"><img src="http://www.bodybuilding.com/fun/images/2014/escalating-density-training-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="6.2"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/less-time-better-results-escalating-density-training.html">Less Time, Better Results: Escalating Density Training</a></h4><p style="display: inline;" class="webReader-styled">
Have you ever had the dream of spending less time in the gym while achieving better results? It's time to free yourself from the cage that is your workout. Here's a better way to train!</p></div></div><br class="c18"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Start Small To Lift Big: How To Master 4 Fundamental Exercises

It’s easy to look at complex movements like dribbling a soccer ball, throwing a baseball, or handling a hockey puck and see how that took years to perfect. Athletes rehearse these movements endlessly, stick to the fundamentals, and trust that practice will improve execution in game situations. One day it finally does, but this happens over time, not overnight.

The same theory should apply to weight training. In a perfect world, we would all practice and progress safely, building the type of strength that allows us to handle heavy loads without injuries or negative compensation patterns.

Nevertheless, there’s almost always a look of befuddlement on a trainee’s face when I explain that they must first build a foundation with basic exercises. They simply don’t believe the basics will increase their arm size, build chiseled abs, or sculpt jean-busting legs. They want quick results from extreme plans like they see on television.

It sounds simple, I’ll admit, but my formula for success is this: commit to long-term training goals, and get the most out of the staple lifts like the push-up, dumbbell row, squat, and deadlift. These four are probably the most common exercises within weight training circles, and they’re included in nearly all of the programs you’ll see on this site.

Believe it or not, these exercises are enough to put you on the road to physique of your dreams, if you do them right. However, despite their popularity, they’re very technical movements that can be easy to butcher.

It’s easy to attribute technique flaws to a lack of mobility, but here’s what that excuse overlooks: Most exercises are corrective in nature and relatively easy to master, provided you take the time to progress through them and learn them properly.

Let’s go upstream and solve these problems before they start! Here’s what I see going wrong with the way most people perform the four fundamental lifts, and how you can perform them to get the most bang for your buck in the gym.

Exercise 1

Many push-up issues start when people focus on what muscle groups the push-up “works.” If you’re thinking all about chest, arms, and shoulders, you’ll forget to keep the rest of the body tense and stable. This should be a full-body lift!

Make sure your hips and shoulders are lined up your arms and are in the best position to develop true pressing strength. This will help you build the most force at the bottom push-up position.

Push-Up Fixes
Watch The Video – 02:06

Push-up coaching points
  • Squeeze your glutes and abs to lock your hips to your core.
  • Keep your arm tight to the armpits.
  • Hit the ground with your chest before your head.

Exercise 2

Most issues dumbbell rows happen when the spine is held in a flexed and rounded-back position, rather than a neutral position. Improper spine positioning causes the shoulder blade to move up instead of down when the upper back is rounded, which forces the upper traps to work instead of the lats.

Focus on keeping a long, tight spine during the movement, and you should feel the burn directly below your shoulder blade, into to your tailbone, and through the lats.

Breaking Down The Dumbbell Row
Watch The Video – 02:17

Dumbbell row coaching points
  • Take a wider stance than you think you need.
  • Keep the spine long and straight with the chest up.
  • Let the shoulder blade do the work. The wrist and elbow follow the shoulder.

Exercise 3

Problematic squatters generally fall into two camps: those who are stiff and tight, and those who are mobile but have trouble controlling the movement. I discussed squatting issues before in a power panel with my fellow strength training coaches, but this never-ending battle is always worth discussing.

Squatting is very technical and involves many moving parts. The best plan: Don’t jump into heavy weight too quickly. Start by doing bodyweight reps within your scope of control. Once you add weight, focus on getting comfortable at hitting depth and building a more effective range of motion.

Before you even think of going heavy, ensure that you can control the movement with your heels on the floor, hamstrings resting on your calves, and your torso positioned long and tall.

Squat Fix: Low Mobility
Watch The Video – 05:12

Squat coaching points
  • Keep your feet flat on the floor and press evenly throughout.
  • Create force through the hips to drive the movement.
  • Lean the torso forward as your hips move into the rep.
  • Keep the core tense without restricting airflow.
  • Keep the shoulders vertical over the middle of the foot.

Exercise 4

The deadlift is a skill-based movement that takes reps and consistent practice to improve. Most common deadlifting issues derive from the spine doing too much work instead of the hips, which are supposed to drive the movement. The spine should be a rigid lever that transfers force from the legs and hips up through the arms, thereby moving the weight.

Get your core and shoulders tight and keep the spine stiff to assist the movement. The deadlift isn’t easy, but once you perfect your technique, you’d better believe it can be fun to lift a heavy weight off the ground.

Deadlift Tutorial
Watch The Video – 05:23

Deadlift coaching points
  • Keep the spine straight and drive the movement from your hips.
  • Set the bar close to your shins at the start of the movement and keep the shin vertical, without positioning the knee ahead of the bar.
  • Brace your abs, squeeze your arms down tight to your ribs, and stand tall without over-extending at lockout.

Recommended For You

Power Panel: 4 Deadlifting Cues From Pro Coaches!

Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner offer their best deadlifting cues. Rip the barbell from the ground!

Crush Your Deadlifts

Struggling with the deadlift? Follow these simple drills to master the ultimate strength-builder!

Less Time, Better Results: Escalating Density Training

Have you ever had the dream of spending less time in the gym while achieving better results? It’s time to free yourself from the cage that is your workout. Here’s a better way to train!


About The Author

Check out these awesome articles by some of the best writers in the industry.

See the original article here – 

Start Small To Lift Big: How To Master 4 Fundamental Exercises

Posted in Bodybuilding, Exercises, Nutrition, Weight TrainingComments Off on Start Small To Lift Big: How To Master 4 Fundamental Exercises

<div id="DPG" webReader="20.1362467866"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-13.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-15.html">Next</a></h5><p>By the time Arnold launched his movie career in earnest with the "Conan the Barbarian" series of films, he was by far the biggest name in bodybuilding. But outside of that competitive realm, there were still men who made the Oak look like a sprout—at least physically. Two such behemoths were Wilt Chamberlain and Andre the Giant, his costars in the second Conan film, "Conan the Destroyer."</p><p>In 2013, Arnold spoke with Bill Simmons, the editor-in-chief of Grantland, about a memorable night he spent with these two legends in Mexico City. The result was a short animated feature that is well worth your time as you rest and recuperate at the end of week two of the Blueprint trainer.</p><h3 class="article-title">Arnold, Wilt, and Andre <br /><span class="exercise-note">Watch The Video - 2:45</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/kZPd4brXPfw" frameborder="0" allowfullscreen=""></iframe><p><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c8"/></a>
</p><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-13.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-15.html">Next</a></h5><br class="c9"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 14

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By the time Arnold launched his movie career in earnest with the “Conan the Barbarian” series of films, he was by far the biggest name in bodybuilding. But outside of that competitive realm, there were still men who made the Oak look like a sprout—at least physically. Two such behemoths were Wilt Chamberlain and Andre the Giant, his costars in the second Conan film, “Conan the Destroyer.”

In 2013, Arnold spoke with Bill Simmons, the editor-in-chief of Grantland, about a memorable night he spent with these two legends in Mexico City. The result was a short animated feature that is well worth your time as you rest and recuperate at the end of week two of the Blueprint trainer.

Arnold, Wilt, and Andre
Watch The Video – 2:45

Previous | Main | Next


About The Author

Check out these awesome articles by some of the best writers in the industry.

See original article here:  

Arnold Schwarzenegger Blueprint Trainer Day 14

Posted in Bodybuilding, Exercises, NutritionComments Off on Arnold Schwarzenegger Blueprint Trainer Day 14

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Grind To Grow: Try Your Squats And Presses With Kettlebells!

I’ll never forget the first time I squatted with a pair of 32-kg kettlebells on my chest. It felt like an elephant was sitting on me. The pressure in my gut was immense, and I could barely breathe. Afterward, my abs were almost immediately sore. I was shocked, because as a competitive weightlifter I could front squat, butt-to-ankles, more than 400 pounds. But these two 70-pound balls of iron made me feel like I was fighting for my life!

I quickly learned that kettlebells are unjustly overlooked as strength equipment; they are often only favored as endurance tools for high-rep ballistic movements like swings and snatches. They’re equally adept and providing muscular overload on slow, heavy lifts like squats and presses.

Why? It’s simple: Your body knows that to get stronger, as well as to continue burning fat, it must adapt. Heavy kettlebells give it a challenge that is uniquely difficult to overcome. Because of their odd shape, kettlebells actually make the body do more work than traditional implements such as barbells and dumbbells. Sub them out even just for a couple of movements you already do, and you may be surprised at the benefits you receive.

The Toughest Squat You’ve Never Done

The reason the double-kettlebell front squat is so much more challenging than its barbell cousin is due to leverage. Consider the rack position: With a barbell, the load rests near the top of the spine, across the collarbone and the front of the deltoids, just below the head. In this arrangement, the barbell becomes virtually one with the lifter, making it easier to move the external resistance. This allows you to move much more weight.

With a kettlebell, it’s almost the opposite. In the rack, the weight rests low, against the outside of the forearms, with the elbows pointed down rather than out. The bells try to pull your body forward and off-balance, which forces your entire midsection to reflexively contract in order to keep you from folding in half.

If you’ve been lifting—or just reading about lifting—for a few years, you’ve probably heard this same argument used as a reason to do barbell front squats rather than barbell back squats. But the truth is that the simple substitution of two kettlebells—or even just one—for a barbell means your midsection will take even more of a beating. And this has benefits beyond building core strength.

To start with, you’ll become a better squatter. Because the spine is protected due to the increased reflexive core activation from the rack, lifters can usually squat deeper with kettlebells than they would with a barbell. The difference here is one you’ll likely feel on your backside for days after the first time you try it, so consider yourself warned.

Kettlebell Exercises
Watch The Video – 0:44

Grind To Grow

The increased stability demands upon your core musculature during the front squat are also present in other slow kettlebell lifts—or “grinds,” as they’re often called. Look at the double kettlebell military press, for example: The increased demands placed upon your core mean your body has to work harder to stabilize your joints so your prime movers—the lats and delts, in the case of the press—can do their work.

The upshot, as with the front squat, is that you’ll need less weight to make all types of muscles work more efficiently—particularly the crucial stabilizer muscles around the shoulder and other joints. Efficiency, in this case, means they’ll do what they’re supposed to when they’re supposed to do it. To pick one painful example for many lifters, a strong rotator cuff stabilizes your shoulder joint so you can safely bench press. A weak or injured one, on the other hand, keeps you from benching heavy, or from doing it at all.

Double Kettlebell Military Press

I’m also of the opinion that one of the causes of what are commonly called workout “plateaus” are actually stabilizer muscles that are weak or don’t work properly. Faced with a heavy load that might damage the joint, your body intuitively protects itself by shutting down the nerve force to the bigger muscles—the prime movers—that traditionally do the work.

You may have heard similar logic used to tell you why you should train with free weights rather than with machines. Yes, it’s true: Core and joint stabilizer activation happen to a certain extent with any training tool, but both are more intense with a kettlebell, due to the increased muscular activation from the offset handle. Consider them the freest of free weights.

You Only Need One

“Resist the urge to let your stronger side set the pace. Train both sides to be relatively even with each other.”

Want to know what’s even tougher than a double-kettlebell grind? The same movement loaded unilaterally. Working one side of your body at a time, as with a single-kettlebell military press, requires your body to make all the muscles on the side opposite of the load—and especially the core musculature—contract to keep you from being pulled over sideways.

Another interesting result from training with a single-kettlebell is that you can even-out strength imbalances from side-to-side. Often, side-to-side imbalances are responsible for holding back your progress on traditional bilateral exercises like the barbell squat, deadlift, and military press. Many people find a single-kettlebell front squat to be much more challenging on the core than a double front squat. The same thing holds true for the military press.

If you find you have a strength imbalance, resist the urge to let your stronger side set the pace. Train both sides to be relatively even with each other, both in the number of reps and the amount of weight you put over your head. You may feel like you’re holding back at first, but don’t be surprised if your big barbell lifts get stronger as a result.

Grind to Burn

Strength is a worthy goal on its own, and it’s more than enough reason to try kettlebell squats and presses. But getting stronger is also essential for burning fat and getting leaner over the long term.

Think of it as a cycle. The increased muscle activation and range of motion you experience from doing deep, difficult squats and overhead presses demand that more muscles work harder than they would otherwise. When you work harder, you burn more calories. And since training the core, especially in an integrated manner while standing, makes the body stronger, you’ll be able to lift heavier and work even harder in the future—which burns even more calories. And so on …

The downside, if there is one, is that kettlebell grinds are known to leave bruises—on your ego. I think you’ll be just as surprised as I was at just how hard they make you work. But stick with them, and you’ll also be surprised by the fruits of your labor: A stronger midsection, a more powerful and defined body, and more strength you can put to good use.


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Grind To Grow: Try Your Squats And Presses With Kettlebells!

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Paige Hathaway

19 hours 2 minutes ago

What's the best way to burn fat you ask?

Mixing in HIIT training or plyo metrics to your lifting routine is the absolute best way (besides getting your diet in order) to burn fat and build muscle! Instead of resting in between sets.. add this move or moves similar! This will keep your heart rate up and core engaged! #hellosummerbody

This move: INCH WORM PUSH-UP BURPEES / 8-10 reps

Example of mixing this into your circuit:
Leg extension 12-15 reps
Leg press (quad focused feet positioning) 12-15 reps (normally you would rest here) but instead..
NO REST - INCH WORM PUSH-UP BURPEES / 8-10 reps
No rest and repeat x3-4
(your rest is basically you on the leg extension)
Music 🎶 American Teen #khalid

Paige Hathaway

1 day 3 hours ago

Midday/Preworkout snack Big Slice Apples
More importantly why I like this on the go pouch, is when I am moving around from shoot to shoot, meeting to meeting and gym session to gym session, #bigslice is the perfect snack to keep me going, when I need a quick boost. 😋🍎
............... Check them out #GNC #Sprouts #Wholefoods

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