1 1 2 2 3 3 JANUARY 2017 I BOROMAG.COM 21 1 Deadlift (Hinge) Everyone picks things up off the floor, so it makes sense that we learn to do it in a way that builds strength safely. Deadlifts are great for hitting the muscles of the posterior chain, improving grip and developing overall strength. Starting Position: Stand with feet hip width apart, kettlebell/object to be lifted lined up with ankles or slightly behind. Breathe in to your belly and hinge your hips back, hands reaching for the bell and loading your lats by imagining that you are “pulling apart” the handle. With the chest forward, press through the floor with your feet and stand up. Exhale as you come to the top position. Farmer’s Carry (Carry) Ever feel sore or tired after transporting laundry, heavy bags and the like? Practicing loaded carries will make all of your errands easier, make your core and upper body solid and stable, increase endurance and build lower body power. Starting Position: Standing between two heavy items, hinge your hips back; breathe into the belly, and deadlift (see above) the items to stand. With an upright torso (proud chest), shoulders back and away from your ears, keep your abs braced and walk. Increase weight or length of walks as you get comfortable. 1 1 1 2 2 2 3 Goblet Squat (Squat) One of the most metabolically active movements that you can do, squats will help you burn fat while building the legs and glutes everyone is looking for. Starting Position: Stand with feet shoulder width apart, feet slightly toed out, holding the kettlebell/object into your chest, elbows tucked in (lats engaged). Breathing in, pull yourself slowly down into squat, torso upright, knees tracking toes, aiming your elbows toward the inside of your knees. Engage your abs and drive your feet through the floor to return to standing (image 1). 2 3
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