Trainers, authors, fitness model Kirk Charles, and NASM-CPT CES know that life can become more complex as you get older. But that shouldn’t prevent you from being on top of your game. He will help you answer difficult training questions with age so that you can fit over 40 as well.
When older clients ask us to focus on lower body training, we usually have two goals. Especially if you are just starting training, start conservatively to avoid the risk of injury and try to achieve maximum benefit. One of the first great exercises to do that is the kettlebell deadlift. It is worth using a kettlebell instead of the more common barbell version of the exercise. Bell’s unique design mimics the natural way of picking up heavy objects in everyday life.
To set it up, stand with your legs spread across your shoulders with the kettlebell in between. Your shins should be about the same by the weight of the ground. Grasp the core, push your hips back, hinge your hips, bend your knees slightly to reach out, and grab the weight handles with the overhand grips. With your elbows indented forward, engage your latissimus dorsi muscles and squeeze your gluteal muscles to drop your hips into a tense and ready position.
Straighten your legs, squeeze your gluteal muscles and core, and stand as strong as you can with a kettlebell. Hold the top for a while and then slowly lower it to the floor. It’s one person in charge.
The beauty of kettlebell deadlifts is that they are a more natural form of lifting heavy objects off the floor. Your weight is between your feet and your arms naturally hang between your feet. The barbell locks your hands in place and keeps your weight away from your body. Dumbbells give your hands more freedom to move, but they are still usually on the outside of your body.
Another big advantage of kettlebell deadlifts is that you are likely to be working with lighter weights. This allows beginners to stay within their physical fitness. The risk of injury is low while enjoying the benefits of movement patterns.
Kettlebell deadlifts are all about safety and efficiency to prepare for more complex movements in the gym. First, try 4 sets of 10 iterations.
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