ADD TO YOUR ROTATION

Prime yourself for battle with the KB KNEELING CLEAN TO WINDMILL – the warm-up ritual used by Hollywood’s action-star elite. Take a knee

This warm-up move employed by Hollywood’s top trainers will unlock superhero strength in minutes. All kneel to the kettlebell

When trainer Don Saladino is prepping actors such as Deadpool’s Ryan Reynolds for the rigours of superhero duty, he crafts workouts that emphasise mobility. But that doesn’t mean yet another evening of couch stretches. Instead, he calls on the – deep breath – kettlebell kneeling clean and press to windmill, a compound move that switches on your muscle fibres while waking up your joints, ligaments and tendons. If you only have time for one warm-up movement, this is your saviour.

“The first part activates your shoulders, lats, and core,” says Saladino. “Then, the windmill works on your hinge, which taps into your glutes and hamstrings.” That’s a lot of activation in one rep, with carry- over benefits to heavy lifting. Each session will also ramp up your metabolism, maximising muscle gain and weight loss.

Begin your full-body workouts with just three sets of five reps on each side and you’ll be primed and ready to fulfil any heroic bodybuilding aspirations. No super-suit necessary.

01 GREEN LIGHT

Use a light kettlebell – movement, not brute strength, is the focus here. Kneel with an upright posture and neutral spine. Grab the kettlebell with the hand opposite to your kneeling leg.

03 HINGE ON IT

Press the weight over your head and pause. Keep your spine straight and arm extended, then hinge at your hips to lean forward. Push your glutes back slightly.

02 CLEAN UP

To clean into the rack position, contract your glutes and extend your hips, rather than just relying on your arm. Keep your elbow high to further engage

your shoulder.

04 REACH OUT

As you hinge, reach your empty hand between your knees and look up. Raise your torso and lower the weight to the rack position, then the ground. Complete your sets for heroic results.

THE BEST EXERCISE YOU’RE NOT DOING