Increasing hip mobility and lower-body strength can be achieved, claims a qualified instructor, with this specific exercise.
In a world where many of us spend long hours sitting, maintaining mobility, strength, and coordination is more important than ever. Hallie Kazda, renowned as Kettlebell Mama online, has developed a kettlebell step-up move that can help you achieve just that.
Kazda's workout targets the quads, hamstrings, glutes, and adductors, while engaging the hips in a 360° capacity. This benefits joint health, stability, and muscle gains. The exercise is particularly beneficial because it strengthens muscles in all three planes of motion: sagittal (forwards and backward), transverse (rotating and twisting), and coronal or frontal (side to side).
To perform the kettlebell step-up, you'll need an elevated surface, such as a sturdy bench or step, and a kettlebell. Hold the kettlebell in one hand by your side or in the rack position (held close to the chest, elbow bent) depending on the variation. Stand facing the bench, then place one foot firmly on it, ensuring your whole foot is flat and stable. Press through the heel of that foot to lift your body upward, stepping fully onto the bench. At the top, stand tall for a moment, engaging your glutes, quads, and core muscles to maintain balance. Slowly lower yourself back down to the starting position with control, landing softly. Perform the desired number of reps on one leg, then switch to the other.
Engaging in exercises that strengthen muscles in all three planes of motion can help prevent injuries and chronic pain. Most people primarily move in the sagittal plane, often neglecting the other movement patterns (transverse and frontal). Strength training in all planes can help avoid these issues, improve body awareness, balance, coordination, and agility.
For optimal results, focus on keeping your core engaged throughout, maintaining upright posture, and using controlled movements rather than rushing. If you want instructions specific to Kazda's technique, I recommend checking her official videos or training materials where she might demonstrate her unique approach to kettlebell step-ups.
Remember, a 25lb cast iron kettlebell from Walmart can be used to add weight, making the move more challenging and boosting strength gains. Strength training in all planes can lead to more balanced muscle development and a healthier, more active lifestyle. So, step up your fitness game with Hallie Kazda's kettlebell step-up workout!
To achieve comprehensive strength, balance, and mobility, consider complementing Hallie Kazda's kettlebell step-up workouts with yoga sessions that focus on flexibility and balance. Incorporating yoga and strength training can provide a holistic health-and-wellness approach, promoting overall fitness-and-exercise wellness. According to recent science, a blend of different workout styles can augment functional fitness and prevent injuries.
