Workout of The Week (#74)

I’ve been back to training 15+ hours a week and have been busy with clients so I’ve been MIA but i’m back again for weekly flexin’ (hopefully). Something i’ve been noticing more lately has been an inability to recruit the hamstrings, often due to tightness which stems from inactivity and weakness. The kettlebell swing is a great movement to learn how to engage the entire posterior chain (glutes & hamstring predominantly).

Performing the movement too light or too slow allows you to get away with using incorrect body mechanics. The load needs to be high enough (for you) to actually force you to use your hips instead of your arms or a squat pattern.

Other tips to finally hit or light up your hamstrings.

1.) Shoot the butt back

2.) Feel a stretch on the hamstrings on the desent of the movement (hamstring curl, RDL, hyperextension, whatever)

3.) Slow down the eccentric portion of the lift

4.) Extend the chest upward and keep it in the position the entire time

5.) Keep the weight in the heels

The Workout

Do 5 swings, rest the remainder of the 30 seconds. Then 10 swings and rest remainder, etc. etc. building up to 15 then back down and then rest a minute before repeating again for 3 total rounds.

Every 30 seconds on the sec for 3 Rounds. Rest1:00 between rounds.

Kb swing x 5

Kb swing x 10

Kb swing x 15

Kb swing x 10

Kb swing x 5

Rest 1:00