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Exercise of The Week - Part 1 (Sumo Squat to 2 Handed Kettlebell Press)

Posted Sep 10 2011 11:04am


Kettlebell training in general is one of my favourite ways to train. I really feel like I get more bang for my buck, so to speak. Studies have shown that you can burn around 20 cals per minute!  Thats some serious calories in just a short 30 minute workout!

I personally love the fact that training with kettlebells really focuses on your hip strength and core. Both of these things are essential to becoming a better athlete, but can often get left out. Let's face it, who focuses on training their hips?! We ( and I can be thoroughly guilty of this too! ) normally focus only on the bit's that are visible.

But anyway, I'm sure you have all heard for yourself the benefits of this type of training so I'll get right along to my  'Exercise of the Week'  :)

Two Handed Kettlebell Sumo Squat to Press

This is a great move, It's dynamic and it really works you out!

I tend to do 3 sets of 8 as I am training to build power. Anything above 8 and you are training for endurance.

Tip - Don't pick the easy weights, this should be possible but hard. If you are not struggling then you have the wrong weights.

This is your starting position.

Keep your feet slightly wider apart than your hips. ( Hence the name 'Sumo Squat' )

Hold your kettlebells palms facing inwards and don't forget to keep a nice firm grip!

Now go down into your squat. 

Your thighs should be running parallel to the floor.

Keep your back straight and your head up.

Make sure your knees don't go over your toes. This will ensure you keep the majority of your weight on your heels, which makes for a super effective squat.

Now come up into the press position.

Be careful not to swing the kettlebells using your lower back. This places unnecessary strain and could cause you serious damage.

It should be a nice controlled movement.

Now press up! (the hard part!)

 Remember to keep breathing and take your time  throughout this  exercise.

And now back to the starting position.

It's simple and effective! I really hope all of you dig this exercise and if you do incoorporate the  Two Handed Kettlebell Sumo Squat to Press  into your routine please let me know what you think, if you have any results etc.

I'm really excited to share this series with you and I hope that these exercises help you as much as they have me!

Happy training! :)

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