Core Strength and Balance – 2 Overhead Lifts to Drastically Increase Your Core Strength and Balance!

In order to be truly successful in your personal fitness and strength program you must have trained skills embedded within your training to get the most out of your body’s abilities. This is not only important for athletes, but it is very much a necessity for everyday people. Our bodies are made for doing work by performing movement through a series of motor functions provided by our muscles. To maintain these abilities we must practice them by effectively including practical drills within the structure of our exercise program. Permit yourself a minute to read and learn to apply the following 2 kettlebell drills to your program that will help you to sustain and build on your core strength, balance, and coordination.

1. The Overhead Kettlebell Squat: For this drill I am referring to only using a single kettlebell. To execute this drill you will have to really focus and utilize your coordination, balance, and stability in order to pull it off. To begin, simply clean the bell to your chest and press it above your head. Make sure that your feet are about shoulder width distance apart. Now the next move is critical. Look up at the kettlebell. Make sure that you keep your shoulder blade retracted and locked on the side lifting the bell. Turn the hip on the side opposite of the bell out. From here simply start to lower your body into a squat. You may find that you might naturally want to bend away from the lifted bell. This is normal and is also mimicking the movement that is similar to a windmill. This will definitely challenge your balance, stability, and overall core strength!

2. Single-Arm Single-Leg Kettlebell Clean And Press: In order to perform this drill simply start by standing on one leg with the kettlebell on the ground in front of you. If you are lifting with your right arm then you will want to stand on your left leg. From here simply perform a single-leg RDL. Slightly bend at your knee and hip and maintain a straight back and rigid torso. From here simply clean the bell up to your chest maintaining your balance on the one leg the entire time. Next, clean the bell to your chest and press it above your head without touching the ground with your other leg at all. When you are finished simply reverse the process and return the bell smoothly back to the floor. This drill will drastically improve your core strength and overall balance. Give it a try!