MartinD
Full Member
Ok going to add exercises here, which are kettlebell or KB related. Try doing these at the end of your session as a new one to learn. itll expand your range and build confidence.
Wall Squat
Perfect for building hip strength which is crucial for swings and other KB exercises. This is a challenge to do properly. Dont confuse with the squat where you place your back on the wall - diff exercise.
1. Stand facing a wall. Your toes should be close to or touching the skirting board
2. Legs slightly wider than hip width, feet slightly turned out
3. Arms by your side, back is straight
4. so really its a normalish standing position...
5. Now, squat down, slowly. stick your butt out and dont round your back altho you get a small arch at the lowest point. your chest comes forward slightly toward the wall
6. keep your feet flat throughout no lifting toes or goign onto the sides of feet, dont 'frog' your legs out knees follow feet
7. your arms go down straight so the end up inside your thighs, naturally just keep them loose.
8. you end up low enough that if you had a bell between your legs your fingertips would touch it
9. when standing go straight up push from the heels
Start with toes 5-6inches away from wall, and as you progress get so your toes touch. Learn to engage your vastus medialus the inner thigh muscle as itll stop your knee rotating out
This lady raises her hands which i dont recommend but here it is - the ball is useful that she has but try not to rely on it and be confident Wall squats - YouTube
want more info - charm city has some details Why The "Face The Wall" Squat is Important | Charm City Kettlebells
Wall Squat
Perfect for building hip strength which is crucial for swings and other KB exercises. This is a challenge to do properly. Dont confuse with the squat where you place your back on the wall - diff exercise.
1. Stand facing a wall. Your toes should be close to or touching the skirting board
2. Legs slightly wider than hip width, feet slightly turned out
3. Arms by your side, back is straight
4. so really its a normalish standing position...
5. Now, squat down, slowly. stick your butt out and dont round your back altho you get a small arch at the lowest point. your chest comes forward slightly toward the wall
6. keep your feet flat throughout no lifting toes or goign onto the sides of feet, dont 'frog' your legs out knees follow feet
7. your arms go down straight so the end up inside your thighs, naturally just keep them loose.
8. you end up low enough that if you had a bell between your legs your fingertips would touch it
9. when standing go straight up push from the heels
Start with toes 5-6inches away from wall, and as you progress get so your toes touch. Learn to engage your vastus medialus the inner thigh muscle as itll stop your knee rotating out
This lady raises her hands which i dont recommend but here it is - the ball is useful that she has but try not to rely on it and be confident Wall squats - YouTube
want more info - charm city has some details Why The "Face The Wall" Squat is Important | Charm City Kettlebells
Last edited:
