NEW EXERCISES, NEW YOU: KETTLEBELLS
WEIGHT WORKOUT THAT CAN BE ADAPTED TO TRAINING LEVEL. If the idea of performing a kettle bell workout has interested you, the routine featured in a SHAPE.com article by Jaclyn Emerick might get you to actually try one. It’s meant to strengthen the back and shoulders, and in doing so straighten posture wrecked by sitting slumped over hand-held electronic devices for repeated and long periods of time.
A tall and upright posture is one component of good running and walking form.
Emerick’s article includes pictures demonstrating workout moves. The kettlebell modeled in the images looks like the 5-pounder I have at home. It’s not the 25-pound+ size usually shown in routines employing this piece of gym equipment, which I also have at home. Those are the only 2 sizes I own. That’s what encouraged me to read the full piece.
The very first kettlebell exercise that came to my attention about 7 years ago, was the “swing” promoted by The 4 Hour Body author Tim Ferriss. He had identified it as his choice of the single best exercise to perform to change body composition (lose fat), if only one could be chosen. The 53-pound weight Ferriss used was hefty. Recommendations in online instructional information start at 25+ pounds for men and 13+ pounds for women.
I tried this ‘perfect’ exercise, but did not perform it regularly. Concerned I would injure myself as a result of swinging too heavy a weight with imperfect technique. So I purchased a 5 pound weight that was far too light for swings, and did not ever make use of it. Thus this article attracted my attention because it looked as if the 5-pounder might be perfect to use in this set of exercises. Or at least be the weight with which to warm up.
In the routine featured by Emerick, expert Matthew R. Staver, a health studio owner is quoted: “pick a weight that makes the last two reps of each set difficult to crank out” "Even if you go heavy, you're not going to build Arnold muscles," he said. "You'll create a sculpted, trim look."
Earned Runs thinks this particular kettlebell routine might be perfect for those who want to work with lighter weight kettlebells, and allow moving-up-to or dropping-back-from heavier weights at various points in training. It doesn’t demand that a significantly heavy weight be used.
The exercises include: 1) high pull, 2) pendulum raise, 3) side plank fly, 4) good morning shoulder press, 5) bus driver [my favorite of this group], 6) elevated bent-over row, and 7) shoulder salutation.
Check out these exercises. Perhaps a couple can be added or switched-in to your favorite routines to help improve posture, good running and walking form, and overall appearance!
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BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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