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Some people like to bust a move on the dance floor. But it’s way more fun and better for your body to integrate daily moves into your life in the form of exercise. And not just some sloppy, half-assed routine that barely causes you to break a sweat.
A good, solid workout where you are challenged both physically and mentally. And that’s what brings the court to order today. You are about to learn a great exercise that you can incorporate into your weekly regimen.
This is not your regular type of drill either. It will surely take you quite a way beyond your comfort zone. But that’s how winning is done. Nothing in life that offers you a big reward is easy. Even when you make the decision to pursue legal HGH for men, it might be a bit of a chore in the beginning.
But once you do your homework, you can see that a quality anti-aging clinic like ours can be just what you need. Well, this exercise can do the exact same thing for your body. So if you’re ready to make magic happen, then let’s roll!
The Exercise
First things first, you need to know what the heck you will be doing. This exercise is called a Kettlebell BOSU Deck Squat Chest Press Windmill. It’s a long title because there are a lot of elements involved.
What makes this drill so good is the fact that it is complex. When you pair two or more kettlebell drills together, it is literally referred to as a “complex.” What does that mean for you? Well, it means you are going to get a lot of muscle activation, plus a good calorie burn, plus a high return on investment with your brain capacity.
When you perform multiple movement patterns with multiple body parts, it has a carryover effect on your brain. This is called a high neurological load. And that happens, even more, when you cross the midline of your body.
Main Muscles Worked
With the drill you are about to learn, you will be getting a full-body effect on your muscles and a positive effect on your brain. You will then look and feel better on the inside and out.
Although you will be targeting a lot of your body, the main muscles this drill works are your pecs, glutes, quads, hamstrings, abs, and erector spinae. You’re probably familiar with all of these muscles, with the exception of the erector spinae. That is a strip of muscle that runs down the length of your vertebral column into your lower back.
A lot of people neglect these muscles, which is a big mistake. They keep your body erect and in good posture, and they also allow you to do flexion, lateral bending, and rotation without losing good posture. The windmill part of the exercise is where you will be working the erector spinae.
Lastly, it should be mentioned that this exercise really helps improve flexibility too. Especially in your hamstrings, inner thighs, and lower back. Everyone can always benefit from some extra flexibility training, no matter how much yoga you might do.
Execution
Now it’s time to learn how to do the drill. If you didn’t detect it by the name, you will need a kettlebell and BOSU. A BOSU is a functional training tool with a half-dome shape. It has an inflated, rubber side and a flat side. You will need to have the dome-side up to do this exercise.
For ease of understanding, the steps to perform the drill are listed in order and numbered.
- Stand in front of the BOSU with your back to it and the kettlebell parked on the floor (or ground if you are outside).
- Grab the kettlebell with your right hand and hike it back between your legs. Hinge your hips when you do this and slightly bend your knees.
- Snap your hips forward, keep your elbow by your ribcage and turn the kettlebell so it lands on the back of your forearm. Do this in a quick, yet controlled and smooth fashion. It should now be resting comfortably on the side of your body with your thumb pressed against your collarbone. This is called the rack position. Make sure your wrist is perfectly straight at this point.
- Lower yourself into a deep squat and carefully place your lower back on the curve of the dome. Lean backward and assume a dead bug position where your back and shins are parallel to the ground, and your knees are bent 90 degrees.
- Hold this position by squeezing the pulp out of your abs and do a chest press with the kettlebell.
- Position the bell back in the rack position, lean forward and place your feet back on the ground. Stand back up and press the kettlebell overhead.
- Lockout your arm and make sure it is in line with your ear or slightly behind it. Keep your right leg straight and as vertical as possible, as you turn the toes of both feet at a 45-degree angle to your left.
- Look up at the bell as you bend laterally down to your left side. Place the back of your left hand inside your left thigh as you do this and proceed as far as you can. It’s OK to slightly bend your left knee if you have to.
- Stop when you’ve gone as far as you can and stand back up. Lower the kettlebell back to the rack position, turn your feet forward and do a backswing.
- Switch hands when the bell comes out in front of your body and do another backswing. Rack the kettlebell on your left side and repeat the drill in an alternating fashion.
Fitting it into Your Workouts
OK, now you know how to do the Kettlebell BOSU Deck Squat Chest Press Windmill. If you need more assistance, here is a video where you can actually see it being performed.
As far as implementing it into your workouts goes, feel free to add it to a circuit routine that focuses on targeting the whole body.
And one more word of caution. Always start off light with kettlebells. Especially when doing complex drills like this. It’s always best to master the movement first, then add load as you go along.
