THE BEST EX­ER­CISE GO APE FOR SIX-PACK ABS

YOU’RE NOT DO­ING By work­ing ev­ery ma­jor mus­cle group, the GO­RILLA SNATCH will help build an­i­mal strength and tear through body fat faster than any steady-state car­dio

Men's Health (UK) - - In This Issue - SIN­GLE-DIGIT BODY FAT BOUL­DER SHOUL­DERS KET­TLE­BELL MAS­TERY

Armed with this ex­er­cise, there’s no need to spend mind-numb­ing hours pound­ing the pave­ments in search of last­ing weight­loss. The go­rilla snatch will put your en­tire body in beast mode through one sim­ple, fluid move­ment, tar­get­ing both your larger mus­cle groups and sta­bilis­ers.

“By main­tain­ing mo­men­tum, it gives you no time off be­tween reps, so you get even more bang for your buck when shed­ding fat,” ex­plains PT Lee Boyce. Sup­port­ing the weight of two ket­tle­bells will see you build sil­ver­back shoul­ders, too – the in­sta­bil­ity cre­ated by mo­men­tar­ily con­trol­ling a weight over­head forces your mus­cles to work even harder. Just be sure not to pause for too long at the top: “Not only will this limit the snatch’s fat-burn­ing ben­e­fits, it will kill your mo­men­tum and make trans­fer­ring the force to the op­po­site hand more dif­fi­cult,” says Boyce. “Start light to find your groove and make the lift more rhyth­mic.”

Un­leash this sav­age ex­er­cise by fin­ish­ing your next to­tal-body ses­sion with four sets of 15 each side. Con­sid­er­ing a stan­dard swings burns about 20 calo­ries a minute, you can ex­pect to shed well over 100 with this as a fin­isher – not to men­tion that it will boost your me­tab­o­lism long af­ter you’ve left the locker room. But you’re go­ing to have to work for it...

03 BRACE AND DROP

Sta­bilise the weight at the top, keep­ing your core tensed and glutes tight – but only very briefly, or you’ll lose some of the fat-burn­ing mo­men­tum. Re­lax and let the weight drop back to its start­ing po­si­tion.

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