EDITORIAL

KETTLE BELL (TWO ARMED SWING)

COMMON MISTAKES: Back is rounded and weight is on the toes. The kettle is in the wrong start position or thrown into wrong ending position.

FIX IT FAST: Keep feet shoulder width apart and weight on heels. The kettle is slightly behind the calves; eyes stay forward. With a small amount of momentum, thrust hips into neutral position (align shoulders with feet) and lift the kettle to shoulder height. Gently release it back to starting position with intentional movement and control.

TRAINER’S TIPS

• Keep back flat and use a gentle swing action.

• Exhale as you stand; inhale as you lower the kettle.

• Repeat 8–12 times for three sets, squeezing your glutes as you lift the kettle bell.

MUSCLE GROUPS TARGETED: Shoulders, abs, hamstrings

DID YOU KNOW?

The kettle bell exercises go as far back as the 1700s in Russia. Originated for use by weight lifters, the Russian army began using it as part of their military fitness-training program.

Source: http://www.artofmanliness. com/2013/06/06/kettlebell-exercises/ Photo: kettlebellscience.com (Accessed April 29, 2014)

ON THE GO, JOE

A busy traveler can duplicate these exercises with a one gallon water jug. For example, the King’s Chair can be simulated this way: Lie on a bed with legs outstretched (be careful to not arch the back). Lower legs, extending past the edge of the bed. By bending the knees and tucking the hips under, slowly bring knees into the chest. Hold for two counts.

“GO”GURT

Non–fat Greek yogurt is loaded with protein, which helps repair muscle tissue, and low in sugar and fat, which also makes it an ideal snack at any time of the day. Top some with fruit (1/2 cup of berries or banana) and you’ll quickly rebuild your energy needs.

Source: http://www. acefitness.org/acefit/fitnessprograms-article/3281/ ACEFit-workout-advice-andexercise-tips/

KING’S CHAIR

COMMON MISTAKES: Back is arched, legs swing up, exercise performed too quickly

FIX IT FAST: Slowly tilt the pelvis under and start the movement from hips rather than feet. Exhale and keep the back slightly rounded forward as legs are lifted. Hold that position for three seconds, then slowly lower the legs. Repeat 5–10 times for three sets.control.

MUSCLE GROUPS

TARGETED: Abdominus rectus

TRAINER’S TIPS

• Keep shoulders down and neck long.

• Challenge: After successful lifts with bent knees, try it with straight ones, but don’t forget your form.

• Twist your knees to the side to invite your obliques to the workout.

Squat Press With Medicine Ball

COMMON MISTAKES: Back is rounded and knees are extended over feet. Core is not engaged.

FIX IT FAST: Keep back straight with weight on heels. Keep abs engaged and knees directly over ankles. Repeat 10–15 times for three sets.

TRAINER’S TIPS

• Be very deliberate with each position.

• Engage abs and exhale as you press the ball overhead.

• Take your time. It is more difficult to go slowly than to speed through your workout.

Wrap Up

All three of these pieces of equipment are safe and easy to use if done correctly. People often experience back strains from not having proper form or technique. You can substitute any weighted object for these tools. Watching yourself in a mirror will help you keep your form in check. The buddy system works great, too — just make sure you both know what to look for.

MUSCLE GROUPS TARGETED: Quads, glutes, deltoids, core she