Su­per set 2 Dy­namic strength

Use your core to pre­vent the weight pulling you out of po­si­tion

Men's Fitness - - Trainer -

2A WIND­MILL HOW

Start with the weight above your head and your feet wider than shoul­der-width apart. Your weight dis­tri­bu­tion should be bi­ased to­wards the side that’s hold­ing the bell. Keep­ing your eyes on the bell, lower your torso un­til your hand touches the floor.

EX­PERT TIP

“Wind­mills look in­tim­i­dat­ing but they’re well worth do­ing – they’re ex­cel­lent for build­ing core and shoul­der sta­bil­ity be­cause they re­quire a lot of con­trol,” says Turner. “They also give you a good ham­string stretch.”

2B FIG­URE OF EIGHT HOW

Move the ket­tle­bell back­wards be­tween your legs from one hand to the other. Take it be­hind and out­side your leg to re­peat the move­ment, this time pass­ing the bell back with your other hand. Aim to make the whole move­ment as smooth as pos­si­ble.

EX­PERT TIP

“This is a great core con­di­tion­ing ex­er­cise, re­quir­ing you to sta­bilise the whole of your core us­ing the bal­lis­tic move­ment of the ket­tle­bell around your body,” says Turner. “This will have a ben­e­fi­cial ef­fect dur­ing ex­plo­sive move­ments.”

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