It’s a sad misfortune that most of us must wait through such balmy summers until the crisp, cold, late autumn brings the return of another glorious ski season. There’s a word for this condition of malady: seasonitus. However, while you’re dreaming about next season’s powder, it couldn’t hurt to amp up your training a bit. You know the weight training basics, your bench press, your squats, your dead-lifts. Now, get ready to incorporate a new move, your new ski race training secret weapon. Kettlebell swings.
The Kettlebell swing offers what Tim Ferriss has called the “Minimum Effective Dose.” That is, the least amount of effort for the most possible results. Can’t argue with that! This sleek move seeks to build the perfect posterior, which includes all muscles from your ankles to the back of your neck. It’s a vibrant workout that will sculpt your shoulders, tighten your core, strengthen your legs, and give you the ever-elusive “violent hips” that are so coveted in ski racing. This movement is simultaneously functional for athletes, fat burning, and muscle building. So now that we’ve covered the benefits, how do we execute the perfect kettlebell swing?
Here are Tim Ferriss’s masterful guidelines:
• Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at 10:00 or 11:00, and your right would point at 1:00 or 2:00.
• Keep your shoulders pulled back (retracted) and down to avoid rounding your back.
• The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting- down movement.
• Do not let your shoulders go in front of your knees at any point.
• Imagine pinching a penny between your butt cheeks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more. If your dog’s head gets in the way, it should be lights out for Fido.
• Keep your shoulders pulled back (retracted) and down to avoid rounding your back.
• The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting- down movement.
• Do not let your shoulders go in front of your knees at any point.
• Imagine pinching a penny between your butt cheeks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more. If your dog’s head gets in the way, it should be lights out for Fido.
75 total reps, 2-3 times a week, is the recipe.
Caveats:
-Have a trainer/coach? Always talk to them first before trying anything new.
-Be very careful to execute perfect form. Lots of people have tweaked their backs from back form on kettlebell swings
-Start with small weights. Form is the most important factor.
-Kettlebells are expensive. If your gym has them, great! If not, Tim Ferriss offers a creative alternative for about $10. (click the link to check it out!)
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