July 16
Halos 3 x 10 x 20 kg
Goblet Squats 3 x 5 x 24 kg
Bottom Up Press 5 x 5/5 x 12 kg
I saw a post on Instagram where someone did a get up holding the kettlebell bottom up. A little research, and I found out that this is a good shoulder stabilizing movement. I also read the article on this forum about the bottoms up press,
The Bottoms-Up Experiment. So, I decided that I would give it a go. Halos stayed the same, the 20 kg feels just right. I went with the 24 kg for my squats, because I needed to work my hips and thighs. It really felt good getting deep with the heavier kettlebell.
I went with my lightest kettlebell for these presses, because I wanted to make sure I could perform this movement. What a wise choice this was. First, I had to kneel to perform them in my workout area, because the ceiling is too low. Talk about core firing! These were tough, tougher than I thought they would be. Focusing on grip, balance, and form made these formidable for my first time. However, this was enjoyable.
I can see keeping this in my rotation. With the biking and swings using the same muscle groups, maybe alternating this pressing and S&T with S&S may be the variety I need, along with the strength work necessary to alternate with my cardio to make my body adapt to different challenges.