ARE YOU MISUSING YOUR KETTLEBELLS? ADVANCED KETTLEBELL WORKOUTS FROM THE EXPERTS
Historians aren’t quite sure where the kettlebell came from. Was it a Russian invention used as a counterweight for grain at street markets in the 1700s? Or was it an ancient Grecian dumbbell, used in 6th century B.C. for fitness training? We might never know the real story, but experts agree on one thing: Today, many gym-goers use modern kettlebells incorrectly. “The most common injury that occurs using a kettlebell is in the lower back. Typically, it’s with the kettlebell swing because of its dynamic nature — moving back and forth quickly at the hip joint,” Dr. Sam Wardingley (a physical therapist) told Men’s Health magazine. To prevent injury, you have to pay close attention to your form. During a classic kettlebell swing, maintain a neutral spine position and bend your knees, but don’t squat. During an overhead press, engage your glutes and resist arching your back. And when performing a goblet squat,
avoid bending forward. All of these mistakes seem small, but they could lead to serious spinal injuries.
When in doubt, there are plenty of resources online you can turn to or share with your clients, like Bodybuilding.com, MensHealth.com, WomensHealthMag.com, or FitifyApps.com (which has a kettlebell-specific workout app for iPhone and Android users). You’re likely familiar with beginner and intermediate kettlebell workouts, but if you want to challenge yourself to something advanced, try one of these options.
The Angel Press Get ready to push your core and shoulders to the limits. Sit with your knees bent and feet flat on the floor. Grab one kettlebell in each hand, lift them overhead, and lock your elbows. Then, lower your back to the ground while bringing the kettlebells to your chest. When you’re all the way down, use your abs to sit back up and return to the starting position. The Single-Arm Overhead Kettlebell Squat This workout will make your legs and shoulders burn. Grab one kettlebell and do a classic clean and press. Then, bend your knees and push your hips back with your chin and chest up. Lower yourself to a squatting position. Then, push yourself back up to standing using your heels, hips, and legs.
ASPARAGUS AND SMOKED MOZZARELLA
TAKE A BREAK!
PIZZETTES Inspired by EatingWell.com
INGREDIENTS
DIRECTIONS
• 1 lb prepared whole- wheat pizza dough, divided into 6 equal portions • 12 oz asparagus spears, trimmed and cut into 1-inch pieces • 1 tbsp extra-virgin olive oil • 1/4 tsp salt • 1 cup shredded smoked mozzarella cheese • 1/3 cup scallions, thinly sliced • 2 tbsp walnuts, toasted and chopped • 1 sprig of fresh mint leaves, torn • Zest of 1 orange
1. Preheat oven to 500 F and ensure there are two racks in your oven. 2. Line a large baking sheet with parchment paper, stretch each piece of dough into a 7-by-3-inch oval and arrange evenly on the pan. 3. On a second baking sheet, toss asparagus with oil and 1/4 tsp salt. 4.Place dough on top rack and asparagus on bottom and bake for 3 minutes. 5. Remove both trays from the oven, sprinkle cheese over the dough, then top with asparagus and scallions. 6. Return pizzettes to oven and bake until the crusts' edges are golden, about 8–10 minutes. 7. Remove from the oven and sprinkle with walnuts, mint, and orange zest before serving.
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