Workout Tips

Explosive Movements to Power Up Your Program

Utilize these three powerful movements for more gains in size and strength.

by

Intermediate

Kettlebell Swing

Sets: 3 Reps: 5-8

Stand with your feet about hip width apart. Grab a single kettlebell with both hands. Keep your knees slightly bent and your arms straight. Hinge at your hips while lowering the kettlebell between your legs. Snap your hips through in an explosive fashion allowing the kettlebell to swing up in an arc. Control the weight on the way down and repeat the motion.

Medicine Ball Squat to Toss

Sets: 3 Reps: 5-8

Hold a medicine ball underneath your chin. With your feet about hip width apart, lower down into a squat. Quickly drive off your heels up out of the squat and toss the ball straight overhead. Catch the ball with both hands and slowly descend back into a squat before repeating.

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