06 Stick the kettles on
“The kettlebell front squat is a catch-all manoeuvre that will give you a solid chassis underneath the thermals,” says Luke Worthington, trainer at London gym Third Space, of the easy exercise he recommends for building muscle this winter.
Why “It’s an exercise that requires full activation of the anterior core (your abs), while strengthening the major muscles of the legs, hips, glutes and upper back.”
How “Grab two kettlebells of the same weight in the ‘front rack’ position. This means holding the handles together just under your chin, with the bells resting on your forearms. Raise your elbows out to the sides to form a ‘shelf’ while bracing your abs hard and keeping the handles pressed together. With your feet wider than your hips, squat down between your heels rather than behind them. The front loaded position will cause you to maintain a more upright posture.”
When “Perfect for bulletproofing your lower back and knees. This exercise is ideal during the winter months. Focussing on your ‘go muscles’ rather than your ‘show muscles’, this helps build a solid foundation while you’re covered up in your winter woollies so you can spend a bit more time on the fancy bodywork in beach season.”