Three exercises to improve the look of your birthday suit
Mirror muscles are one thing but you should be able to back up your biceps when you drop your trousers. ”An explosive kettlebell circuit emphasises those muscles just below the waist but also works the major muscles of the upper body too,” says British Kettlebell Lifting Federation instructor Paul Fallows (renegadestrength.com). Do not perform naked. This isn’t Die Hard 2.
Complete all three exercises in a continuous circuit, then rest for 2 minutes before repeating. Start with 1 circuit and build up to 3 as you improve.
1. Two-arm swings
Hold the bell in both hands at knee level, palms facing you. With your feet wider than your shoulders, swing the weight to horizontal, then let it swing back between your legs and repeat. Make sure you hinge at the hips during the movement. Do 20 reps.
2. One-arm snatch
Hold in one hand with your palm facing you. Swing the weight to horizontal, then bend your arm as it approaches the chest and straighten it overhead. Twist the kettlebell from the front of your hand to the back. Swing between your legs and repeat. Do 10 reps on each arm.
Start with your feet wider than shoulderwidth apart and grab the kettlebell with both hands, palms facing towards you. With arms straight lift the weight by driving forward with your hips. Power up explosively then lower it with a controlled movement. Do 20 reps.
Illustration: Jason Pickersgill at Acute Graphics