Build the muscles that make up the posterior chain: the glutes, hamstrings, and lower back.
- For kettlebell dead walk, keep the front leg extended, the lower back arched as much as possible, and push the hips back when you go down. You want to feel the hamstring of the front leg being loaded. When you stand up imagine dragging the floor back with your front heel.
- For the kettlebell walking lunges, take long strides to involve the posterior chain more. Use a slight forward lean along with the wider strides to increase posterior chain activation. Start every rep from a dead-start (kettlebell on the floor) and initiate the lift by squeezing the front glute.
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TNT 1
I've titled this article TNT (Tips-n-Tricks) for a very good reason. Many times it's the small things that make the biggest difference. Usually when reading a new book or article you walk away with one good idea. This one idea could've been presented in a paragraph or two. So I got to thinking, why not just provide all those great ideas in a format that cuts out the BS? What you're left with is pure TNT, the stuff great explosions are made of.