Total Body Crush Session @ BSC

Posted on October 16th, 2018 to Our Workouts


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WANT A BETTER KETTLEBELL SWING?? – What’s up Achievers?! @laurenpak22 here with a little visual on how to optimize your kettlebell swings! – The smaller the arc of the kettlebell, the more efficient your swing will be. This is why we recommend hiking the bell high between your legs, and keeping the shoulders packed at the top position (as shown in the photo on the left.) – When you let the bell go too low in the backswing and then travel out in front of you at the top, you are creating a much bigger arc which is making for a much less efficient swing. This also places some undue stress on the spine, especially if the back rounds at the bottom. – If you’re looking to develop power and efficiency with kettlebell swings, you’ll definitely want to aim to look more like the photo on the left! – Let us know if you have any questions or comments! Share with a friend who loves to swing kettlebells! And until next time, peace, love, and muscles! ✌️???????? . . . #kettlebell #kettlebells #kettlebellswings #kettlebellswing #strongfirst #fitness

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Had a great little midday workout at BSC. Below is what went down:

A. Dynamic Warm-Up inspired by my days from Cressey Sports Performance

B. KB Warm-Up from Box Programming

10 Goblet Squats (I mix in different lunge variations as well

10 KB Swings (Love the KB Swing write up from @achievefitnessboston above)

Plank Variations (I mix in planks, push-up planks, side planks etc…)

C. Low Handle Trap Bar Deadlift 5×5

D1. Anterior Loaded KB Walking Lunges 4×12

D2. Trap Bar Carries 4×40 yards

E1. Lat Pulldowns 3×15

E2. Tricep Pressdowns 3×15

F1. Zottman Curls 3×10

F2. Dips 3×10

I got a killer pump and my body felt great. Give it a go and let me know what you think!

Much Love,



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