Do you want to build a strong core? Kettlebells are one of the most effective tools to do that. However, it’s not just about lifting this piece of equipment and getting stronger. There is much more to it than that. It would be best if you had a good routine and perfect execution to achieve the best results from these exercises. This routine is short but very intense. It involves explosive movements designed to activate as many muscle fibers as possible in as little time.
What is a kettlebell core finisher?
A core finisher is just that – an exercise or a short workout that you perform at the end of your training. A core finisher routine is not enough to replace a full-blown core routine. Rather, it’s a short workout you can perform at the end of your training session. A core routine involves a variety of exercises, including planks and bridges. These exercises help to strengthen the abs and back muscles. They also help to improve posture and reduce back pain.
A core finisher is different because it’s a short workout. It’s a technique that allows you to squeeze in one last workout without spending much time in the gym. It’s a good technique for those who are pressed for time. But it’s also effective for achieving greater results.
Hey guys, this is Chris Lopez from Kettlebell Finishers. I created this routine for my buddy Rick Kaselj and all of his Injury Therapy clients.
CLICK HERE to watch the video on YouTube
Today, we are going to do the Metabolic Stimulation Finisher. It sounds like a Fat Loss Finisher, but in reality, it is a core finisher, a healthy routine in which I encourage all of my clients to participate. It helps build spinal stability.
The reason why we do that is that it involves loaded carrying. We got a Kettlebell in a Rack Position. If you heard about Dan John, Master of SFG, he talks about this a lot, holding the kettlebell in a rack position and going for a walk.
The weight of the kettlebell forces you to offset a lot of weight and maintain good posture because you load the kettlebell on one side. The obliques worked when the kettlebell was loaded on one side.
You are going to do that on both sides.
Furthermore, I will have you perform Spiderman Crawls and Sprints. This is the Metabolic Stimulation Finisher. I hope you enjoy it, and let me know your thoughts.
Here’s how it goes:
Walking with Kettlebell in a Rack Position
I am going to clean up my heavy 28-kilogram kettlebell. Make sure it stays locked in place. It is extremely heavy. I am gripping the handle and bracing my abdominals tightly[²].
Walking with Kettlebell in a Rack Position
Afterward, we perform a lot of ab work, especially on the obliques. I’m gripping the kettlebell here, and the bell will go down. You’ll put the kettlebell down safely when you reach the end and clean up to the other side.
I’ll do the Spiderman Crawl. Stay low, keep your hips down, and don’t let your butt stick out. Right from the end, you are going to Sprint back.
Spiderman Crawl and Sprint
Here is the Metabolic Stimulation Finisher. It is a great metabolic booster and a terrific way to raise your metabolic rate. I recommend doing 3 to 4 rounds, each consisting of 4 to 5 exercises. Make sure to rest adequately between rounds, especially because you sprinted in one of them. I will see you in the next phase.
The kettlebell core finisher workout routine will help you achieve your fitness[¹] and health goals. It is a very effective routine for getting you all set for the day. It’s an intense, short workout that can be done at the end of your training session. This routine is designed to strengthen and activate your core muscles. It also helps improve your posture and reduce back pain.
This routine uses five different exercises to challenge your core. It is important to remember that a core finisher is not meant to replace a full-blown core session. Rather, it is a short workout you can perform at the end of your training session. It is a good technique for those who are pressed for time. But it is also effective for achieving greater results.
Chris Lopez
References:
- Sampson, S. (2020). New resources for nutrition educators. Journal of Nutrition Education and Behavior, 52(7), 752. https://doi.org/10.1016/j.jneb.2019.06.029
- Kennedy, B. (1965). A MUSCLE-BRACING TECHNIQUE UTILIZING INTRA-ABDOMINAL PRESSURE TO STABILIZE THE LUMBAR SPINE. Australian Journal of Physiotherapy, 11(3), 102–106. https://doi.org/10.1016/s0004-9514(14)60955-7