FRIDAY 15TH JANUARY 2019 - WORKOUT LIGHT

 
 
 

EMOM 9

10 Russian DB Swings

 

 Rx = 10kg (men)/5kg (women) dumbbells

 

 

Score:

Your score is the weight you use for the swings. 

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights.

Goal:

Aim to keep all your swings unbroken.

Top Tips:

Keep shoulders pinned back and core tight as the DB travels upwards. Chest needs to stay upright in both the ascent and descend. Keep your bum squeezed tight as you ascend overhead.

Workout Description:

Set a EMOM timer for 9 minutes so it beeps every minute. If you don’t have an EMOM timer, set a timer to countdown from 9 minutes and make sure you can see it throughout the workout. At the starting signal, complete 10 Russian DB swings (these are the ones that go to eye level). Rest for the remainder of the minute. On the second minute, complete 10 DB swings. Rest for the remainder of the minute. Every minute, complete 10 DB swings and rest for the remainder of the minute.

Movements:

Russian Dumbbell/Kettlebell Swings: Feet set up slightly wider than squat stance. DB comes down through the legs (high) with straight arms. The swing is a hinge, not a squat. Explode from the hips on the way up by squeezing glutes. Do NOT lean back at the top of the swing, keep abs engaged to avoid this. DB goes to eye level.