TECHNIQUE to PRACTICE and PERFECT (and one habit to get away from):
This week's movement is taking us back to basics!!! Woohoo! The ultimate goal for this week is to move and control the kettlebell with the use of the abdominals and the lat instead of the arm and shoulders.
We can do this by staying focused on proper standing posture throughout this basic movement. If we stay elevated and remember what the upper back should look and feel like - flat, with strong lats without being rounded, shrugged, or collapsing the shoulder blades onto the spine.
When it comes to the pendulum portion of the movement, think deadlift. As the kettlebell travels between the legs, the thumb should point back, knees slightly bent, and engaged through your abdominals and mid-back. When the kettlebell moves forward, wait until the KB is at shoulder height before rotating and slightly rowing the KB.
Utilize a Pull-Push technique by staying elevated, super braced through the obliques to move into your next swing.
Here's your checklist:
Before you move:
As you move:
We are utilizing this seemingly simple movement to practice and perfect Checklist #5 above. This technique is absolutely crucial to our progress in the future! WE'VE GOT THIS!!
Wilcox Wellness & Fitness
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