Exercise of the Week: Anti-Rotation Goblet Squat

This week's exercise combines two exercises that are used in a lot of my clients programs:  the anti-rotation hold and the goblet squat.  Each exercise used alone will get at your core.  Put the two together and you get an enhanced effect.

In order to perform this exercise all you are going to do is loop a Super Band around a power rack or some other type of post and then wrap the other end of the band on the far side of the kettlebell handle.  A 1/2 inch Super Band should be more than enough resistance.  If you do want more resistance, before you get into your squat step further away from the post.  Once you are set up and have the kettlebell in the goblet position, descend into your squat while resisting the rotational pull from the Super Band.  Perform 6-10 reps facing one way and then 6-10 reps facing the other way.

Here's what it looks like:

Exercise of the Week: Band Resisted Kettlebell Swing

The kettlebell swing is an explosive exercise in itself....at least when it's done right.  So there may be no need to make it even more explosive.  But may be you do want to make it more explosive?  Or may be you do not have access to a heavier kettlebell.  Here's where the band resisted kettlebell swing comes into play.  By simply employing a Super Band or some other type of resistance band you have made the swing a bit more explosive and a bit harder since you now have to overcome the additional resistance from the band.  Take a look at the setup and execution of this swing version in the video below.



One thing before you go trying this exercise out.  You have no business doing a band resisted swing if you can not do a proper kettlebell swing.  Really take the time to learn the swing because I'm not seeing a whole of good swinging going on out there these days.

Exercise of the Week: Half Kneeling Landmine Press

The Landmine Press is a nice alternative pressing motion for those who may not be able to handle direct overhead pressing.  It's also an exercise that is going to place a demand on core stability because of the off set loading.  Here it is performed in a half kneeling position.  From the half kneeling position I'll progress it to a standing position and then progress that to a more dynamic movement where a stepping, lunging or squatting pattern is used.  A simple yet effective exercise with a simple yet effective progression.