Hey Sqwod! šŖ Today, we’re spicing up our workout with a dynamic and core-strengthening move – the Kettlebell Around the Body Pass! This exercise not only works your core but also engages your shoulders and forearms.
Let’s jump right in!
Step 1: Choose the Right Kettlebell
Select a kettlebell with an appropriate weight for your fitness level. Begin with a lighter weight if you’re new to this exercise.
Step 2: Assume a Strong Stance
Stand with your feet shoulder-width apart, knees slightly bent. Hold the kettlebell by the horns directly in front of you, arms extended.
Step 3: Engage Your Core
Before you start the movement, engage your core by drawing your belly button toward your spine. This will help maintain stability throughout.
Step 4: Begin the Circular Motion
Initiate the motion by swinging the kettlebell around your body in a circular motion. The kettlebell should travel around the lower body, passing from one hand to the other.
Step 5: Keep Your Core Tight
Throughout the movement, focus on keeping your core engaged. This not only stabilizes your body but also intensifies the workout for your midsection.
Step 6: Transition the Kettlebell
As the kettlebell moves behind you, release it with one hand and catch it with the other. This transition should be smooth and controlled.
Step 7: Find Your Rhythm
Once you get the hang of the motion, aim for a smooth, continuous flow. The key is to maintain control and balance.
Tips:
Start with a slower pace to ensure you have proper form, then gradually increase speed as you become more confident.
Keep your arms slightly bent to prevent straining your elbows during the pass.
Sets and Reps:
For beginners, aim for 2-3 sets of 8-10 passes in each direction. As you become more proficient, you can increase the reps or add weight.
Give it a try and feel the burn in your core and forearms! š„š„
Other ways I can help you:
1. Use the exercises you see on my channel in an app
2. Learn Calisthenics with my book Urban Calisthenics
3. If you’re in Berlin, book a time in the Sqwod Pod Rentable Fitness Studio
4. Join my newsletter for actionable fitness and business tips
5. Book a 1:1 with Tee Major
Over the last decade, Tee Major has worked with top fitness brands such as Nike, Puma, Reebok, and Adidas as a fitness model. As a strength & conditioning coach, he trained Olympians, NFL, NCAA, the USMC, Army, USAF, SOCOM. As an entrepreneur, he authored Urban Calisthenics in 2018 with Penguin Random House. He runs a company called, Sqwod which creates products and services to help fitness creators build run, and scale fitness brands.