The Monthly Movement

Hey guys, this is the first of what will be a monthly post. The point of The Monthly Movement (TMM) will be to highlight a single movement, whether it be an exercise or stretch, that we find particularly beneficial. So without further delay, The Monthly Movement:

Kettle Bell (kb) Swing:

Why:

• The kb swing can give you everything you want out of an exercise. It can help you burn tons of fat, provide explosiveness for sports, and help you obtain that perfect backside.
• This exercise works out your whole prosterior chain, which runs from the base of your skull all the way down to your Achilles tendons.

How:

• Stand with your feet slightly wider than shoulder width and your feet pointed outward about 45 degrees.
• Keep your shoulder back and down so you don't round your back.
• Now begin to lower down by pushing your hips back and swing the kettle bell between your legs. Pretend you are trying to close a door with your butt. Do not swing the kb too low to the ground, it should be touching or almost touching right under your butt at the bottom position.
• Then explode back to the upright position and fully extend your hips. Guide, do not pull, the kb up with your arms to eye height or overhead if you are comfortable with the exercise and ready for an advanced movement. At the top of the movement pretend you are trying to pinch a penny with your butt checks.

Kb swing with overhead extension. Bringing the weight overhead will incorporate more shoulders into the workout. Be careful with this movement because it is very easy to get injured if you perform the movement wrong when bringing it overhead.

So there it is guys, The Monthly Movement. Try to add this awesome exercise to your routine.

Train hard and train smart.