This week's movement of the week is a KB Pendulum - Full Body Rotation
The technique you will be working on this week is proper rotation while keeping those abdominals engaged to create stability as you move!
You will want to let the momentum of the pendulum guide you, this is exactly why was are using it. Allow the pendulum to 'whip' through to the other side so you do not need to 'raise' it up. Once the kettlebell (or dumbbell) is overhead, engage your mid back (thoracic extension) to stabilize the weight overhead.
Choosing the appropriate weight is essential to having success with this movement. With too little weight you will not get the benefit of feeling those abdominals kick in. With too much weight you will be unstable and be forced to 'raise' the weight up creating a ton of stress on your shoulder, neck, and low back.
Play around a little bit with different weights this week to see which one challenges you to be strong while maintaining a smooth movement overall. Once you've found the 'correct' weight, you should notice most of the work will be felt in the abdominals with support from engaging the legs with great footwork.
Rotating the feet is an essential skill for many movements that help us build mobility in our joints. Practice the Stick Full Body Rotation from our Pre-Training Series to practice the footwork before each session.
This is an amazing movement to learn how to stay engaged while moving athletically.
Here's your checklist:
1. Start in a strong unilateral (staggered) stance with the weight directly overhead
2. Simultaneously allow the pendulum to swing down while beginning to rotate your feet.
3. As the pendulum comes down, be prepared to brace (a lot) as you swing it to the other side. This is when you will need to fight for stability by engaging your core as much as you can.
4. As the pendulum raises back up overhead, push and pull the floor with your feet
5. Extend your mid back to stabilize your shoulder. YOU DID IT!
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