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Barbells & Kettlebells

Barbells & Kettlebells

Hey Everyone!!

I'm finally here in Hong Kong!! We're 13 hours ahead of everyone in New York City, so I'm still getting used to this time change. I joined Pure Fitness yesterday and it is incredible to say the least. I really enjoyed my workout, and look forward to filming and exercising at Pure Fitness while living in Hong Kong! I used barbells and kettlebells in this workout to intensify the short lifting session I had. Let me know what you think!

WORKOUT:

15 Minute Cardio Warmup
Foam Roll

4x6 Deadlift
4x6 Overhead Press
4x8 each Single Arm Kettlebell Swing

 

TIPS:

Remember that deadlifts and kettlebell swings are hip-hinging exercises… not knee dominant exercises. Keep your knees slightly bent, and your hips moving backwards. Your spine needs to stay neutral to keep your lower back safe. The power of these movements are coming from your hips since you’re utilizing your glutes and hamstrings. ***YOU SHOULD NOT FEEL THESE EXERCISES IN YOUR LOWER BACK*** If you do, reset, reevaluate, and redo the movements with a lighter weight until you master the movement pattern. 

While performing the overhead press make sure you press straight up until arms are straight ahead. Your biceps should be by your ears, which causes the load to be directly over the shoulders. Avoid cutting the movement short by not pressing the weight all the way above your head, causing the load to be leaning forward. The barbell needs to be directly above you… remember, biceps by the ears!

 

Outfit:
Shirt: Nike Element Half-Zip
Pants: Nike Sculpt Capri
Shoes: Nike Free 4.0

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