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KNEELTOSTAND
OVERHEAD HOLD
Kneel on the fl oor and hold a kettlebell
in one hand straight up over your
shoulder. Bring your opposite leg
forward and place your foot on the
fl oor in front of you, then use that leg
to stand up completely while keeping
the weight steady and arm straight.
Reverse these steps to return to
kneeling. Complete all repetitions on
one side and then switch.
Training tip: Place your hand on your
upper abdomen to make sure you’re
not leaning to one side or the other.
ANTI-LATERAL
FLEXION
RACK CARRY
Hold a kettlebell at shoulder level with your wrist
directly above your elbow and your elbow tight to
your side. Using brisk, short strides, walk smoothly
forward for distance or time, then switch sides
and repeat.Training tip: Work to increase the mind-muscle
connection with your non-weighted side to
actively resist a collapse toward the weighted
one on each pass.ANTI-FUN
These sample workouts combine these anti-movements for a slimmer,
rock-solid abdomen. Perform one of these sample workouts once per
week, either as a stand-alone routine or after your normally scheduled
session. Rest no more than 60 seconds between sets.WORKOUT 1
Exercise Sets Reps/Distance Category
Deadlift 4 8-10 Anti-Flexion
Rack Carry 4 50-100 feet (each side) Anti-Lateral Flexion
Palloff Press 4 10-15 Anti-Rotation
Banded Dead Bug 4 8-10 (each leg) Anti-ExtensionWORKOUT 2
Exercise Sets Reps Category
Kneel-to-Stand
Overhead Hold 4 8-10 (each side) Anti-Lateral Flexion
Medicine-Ball
Twist-to-Hold 4 8-10 (each side) Anti-Rotation
Back Extension 4 8-10 Anti-Flexion
Crawling the Plank 4 5-8 Anti-Extension