Thank you for joining us here at Kettlebell Movement for the first part of our glutes and hamstring workout. In todays workout, I will be combining stability, strength, power, flexibility and balance to work the muscles of your posterior chain in different ways. Many of us spend a lot of time sitting down, from desk jobs to commuting, watching television and even sleeping in the fetal position. When your hip flexors are shortened for long periods, as they are when one is seated, it can have a very bed effect on your posture over time. Tight hip flexors and inactive glutes tend to cause lower and upper back pain, forward shoulders and pelvic floor dysfunction. This weeks workouts are going to activate your glutes and hamstrings and help counter some of the time you spend seated. Feel free to warm up however you like, this practice uses some medium and higher intensity lifts but nothing too fancy.
I have two kettlebells, a medium bell and a medium-heavy bell, if you have only one available, it should be just fine.
Today’s Workout
Eight one leg deadlifts with non-dominant leg
Twelve two handed kettlebell swings
Eight one leg deadlifts with dominant leg
Twelve two handed kettlebell swings
Eight one leg deadlifts with non-dominant leg
Twelve two handed kettlebell swings
Eight one leg deadlifts with dominant leg
Twelve two handed kettlebell swings
The long range of motion in the one leg deadlifts will make your hamstrings sore, provided you kept your back flat and maintain your balance. Kettlebell swings are the best way to develop the glutes, the abdomen and core strength at the same time. In the real world, when you go to use those powerful posterior chain muscles, you’ll need the core to stabilize every step of the way. I hope you enjoyed your practice, I will see you back here on Friday for part two of glutes and hamstring shred!
Thanks for joining me,
Peter Hirsh
