We’re back on the beach for a core workout with Casey as she learns some new moves that are going to strengthen and tone the midsection. It is worth noting that all of the various lifts in the world of strong person use your core in one way or another. These exercises will just use those muscles a little bit more than others. The kettlebell swing when performed properly and with the right weight is a huge core building exercise, but for today I will be doing more strengthening and mobility than power.
Think of these exercises as the ones that help you develop and maintain strength and safety when swinging, snatching and cleaning a kettlebell.
Today’s Workout
Get up sit up
Twelve reps
You can do this with two kettlebells, one bell or even a barbell. The key is to keep your elbows locked and shoulders down and back while you roll your back up and down under the weight. Come all the way to the top so your back is flat, you may feel some stretching in the hamstring and calf!
Renegade rows
Ten per hand
This is going to be more about stabilizing on the static hand than it will be challenging as a pulling exercise, either way, they require tons of concentration. Focus on the bell that you are stabilizing on and keep the pulling arm as close to your body as you row the bell.
Figure eight to static hold
Ten reps per hand
A combination of a bend and a squat motion is going to be the most efficient way to transfer the bell from hand to hand. Keep your back flat and feet flat on the ground. This exercise looks very challenging at first, but I assure you it isn’t as difficult as it looks. use a light bell and you’ll get the coordination down in no time.
See saw press
Ten and ten
The see saw press is a basic version of moving under the weight, rotate and control your lean as you move under and press. This exercise is a great precursor to many other overhead lifts and does amazing things for your shoulders and back.
Two rounds
Thanks to Casey for always being willing to try new things she is developing her kettlebell technique everyday. Training right here on the beach is awesome and a great motivator to get outside and sweat. I hope you enjoyed the workout and the waves, I will see you next time.
Peter Hirsh
