The core needs to be able to provide stability around the spine during rapid external forces or movements. This Kettlebell Chop & Stop exercise is a great way to prepare the core to perform the way it's meant to perform.
The Half-Keel Kettlebell Chop & Stop targets your deep core muscles. It will help you to develop better stability around the low back even in the chaotic environment of playing sport.
Use a 6-8Kg kettlebell. Slowly raise up to your shoulder opposite the down knee. Shorten your core by imagining you're about to take a punch to your stomach. Gently squeeze your glute on the knee-down side. Imagine a sheet of glass on the side of the kneeling knee. Fiercely Chop the kettlebell down to toward the imaginary glass and stop rapidly just before hitting the glass. Slowly return to the top position and repeat.
HOW TO USE:
Use this exercise as part of a superset on total body day or as a core exercise in any workout. Shoot for 2-4 sets of 10-20 repetitions.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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