Lower back


The erector spinae is another often-misunderstood muscle. The spinal erectors are thought of as the “lower back” muscles. However, the spinal erectors travel the length of the entire spine. The upper fibers tuck under the latissimus dorsi and trapezius, and therefore are not visible to the naked eye. More...

Kettlebells

Staggered Deadlift

Difficulty: Beginner

  1. Stand with your feet shoulder width apart, shifting one foot behind you. Hold the kettlebell in both hands in front of your thighs.
  2. Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees and keep your back straight.
  3. Return to the upright position and repeat.

Kettlebell Swing

Difficulty: Intermediate

  1. Stand with your feet slightly wider than shoulder width apart holding the kettlebell between your legs, with your knees slightly bent.
  2. Keeping your back straight, swing the kettlebell upwards until the kettlebell is level with your chest and carefully lower.
  3. Repeat

Goblet Good Morning

Difficulty: Beginner

  1. Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your chest.
  2. Bend forward at the hips keeping your back and knees straight and the kettlebell close to your chest.
  3. Return to standing position and thrust your pelvis forward.

Deadlift

Difficulty: Beginner

  1. Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your thighs.
  2. Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees, keeping your back straight.
  3. Return to standing position and repeat.