BE ARMED FOR FASTER CALO­RIE BURN

Fuse the fat burn of gob­let squats with the sat­is­fac­tion of arms day with the KET­TLE­BELL SQUAT, CURL AND PRESS

Men's Health (UK) - - Agenda -

The changeover from De­cem­ber’s roast din­ners to Jan­uary’s steamed broc­coli signals an an­nual chang­ing of the guard. What­ever your train­ing aims in the pre­vi­ous 12 months, now is the time to fo­cus on weight loss. Which is bor­ing, dif­fi­cult and of­ten achingly slow to of­fer up signs of progress.

So, this year, we’re sup­ply­ing you with a move that will burn max­i­mum calo­ries while also pro­vid­ing the in­stant grat­i­fi­ca­tion of pumped-up arms, thanks to its added curl and press – which should keep you mo­ti­vated beyond the first two weeks of 2019.

“This move­ment ac­ti­vates your quads, glutes, shoul­ders, bi­ceps and tri­ceps,” says PT Scott Lai­dler. “That’s a lot of mus­cle mass be­ing stim­u­lated at the same time, re­ally ramp­ing up your me­tab­o­lism.” There’s more ben­e­fit to tar­get­ing your bi­ceps, too. “The curl forces you to spend more time at the bot­tom of the squat, which is where you’re likely to be weak­est,” says Lai­dler. “Al­though you’re not lift­ing heavy now, build­ing strength here will pre­pare you to add more weight in the com­ing months.”

De­ploy three sets of 15 reps at the end of your home work­outs, then re­turn to the gym leaner, stronger and with far tighter shirt sleeves once the ea­ger crowds have dis­persed. It’s the shot in the arm that your New Year weight­loss work­outs are hun­gry for.

01 THE LOW DOWN

Start in a deep squat­ting po­si­tion, with your arms ex­tended down­ward, hold­ing a ket­tle­bell on the floor. Point your toes out if you’re strug­gling to sink low enough.

02 CURL UP

From the squat, brace your core and fo­cus on curl­ing the weight up to your chest. En­gage your glutes, push your heels into the ground and drive your body up­ward un­til your legs are locked.

03 OVER YOUR HEAD

In one fluid move­ment as you come to the top of your squat, press the ket­tle­bell straight over your head. Try to keep your ribs down and core tensed to pre­vent your back from arch­ing.

04 PRESS TO IM­PRESS

Fi­nally, hinge at your el­bows to lower the ket­tle­bell be­hind your head, then press it back up. Drop the weight to your chest and lower back into your deep squat. You have 14 left to go.

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