06 Stick the ket­tles on

Esquire (UK) - - Style -

“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.”

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