Here is another variation of the great core/glute exercise from Christopher Gorres that I posted yesterday. He is an awesome strength/performance coach from Virginia, and he also happens to train a few of my favourite US women's soccer players 😀.
This exercise is an upside down kettlebell + single leg hip lift, and with a lateral leg movement which adds in a major anti-rotational component. I have been doing this exercise for a long time, but not with the upside down kettlebell which makes it even more effective. This exercise is much tougher than it looks, and gives you a massive bang for your buck. It is a great option for all athletes, and the general population.
Here are some key points to this exercise, and many of them apply to the exercise I posted yesterday:
1) Set yourself up as you would during a regular single leg glute bridge. Make sure your shin is relatively vertical as supposed to angled, or else the hamstring will take over, and I want the glutes and anterior core to do the bulk of the work.
2) Keep your hips elevated by engaging your glutes and anterior core, versus using the muscles in your lower back.
3) Do not allow your rib cage to flare or lower back to hyperextend. You will accomplish this by actively tucking your rib cage towards your pelvis, and bracing your core.
4) I like to exhale as I am actively tucking my rib cage towards my pelvis, and this is when my leg is moving away from my body. I will inhale as my leg is approaching my midline, and I will reset before each rep.
5) Do not allow your pelvis, spine, and ribs to rotate. The lateral leg movement/anti-rotational component will make this much more challenging.
6) Even though you are using one glute more than the other, focus on engaging both glutes or else your pelvis will collapse on the one side and your body will twist.
7) Keep the kettlebell in line with your shoulder the entire time, and keep your shoulder packed.
As you become more proficient, you can increase the range of the lateral leg movement, and use a heavier kettlebell.