Your weekly mission: swingers
Hey dudes,
Did you know that humans are the only primate that runs and jumps on two feet? The evolution of our hips and pelvis make us uniquely bipedal — no other animal can move like us. This is part of what makes us human.
Hips are the foundation of our movement. Strength comes from our hips. Hip strength and mobility are essential to athletics, sports, health, and longevity.
Hip movements are also the most massively undertrained and overlooked, especially in programs for dudes.
It's time to talk about hip gainz.
The kettlebell swing needs to be a pillar of your strength practice. We pair it with pressing movements for efficient full body strength training.
SPEX:
First do kettlebell swings, choose a weight where you can complete about 10 reps
Then do decline pushups, perhaps to failure, no more than 20 reps
This is one series
Take no longer than 3 minutes per series including rest
Goal is 10+ series in less than 30 minutes
Think about kettlebell swings as aggressively standing up or jumping with weight resistance. This is about hips and legs, not arms. You can do the swings with one hand, two hands, or double kettlebells.
If you can't do decline pushups, stick to regular pushups. The decline target shoulders and upper pecs way more than regular pushups, it's roughly equivalent to an incline bench press. The decline pushup is also heavier and challenges our core more.
I really appreciate feedback. Please hit reply and tell me how Pointman is going for you. What are you curious to learn about?
Get it.
Nate