The most effective training protocols are pretty basic at their core. You don’t need to hit different muscle groups if you focus on specific girdles (hip and shoulder) while doing whole body movements .
My regular practice (and the strength protocols I design for students) utilize whole body movements that alternate a focus between:
Hip Girdle
Shoulder Girdle
work on each girdle will require core stabilization and thus exercises for the midsection will often serve as good warm-ups for the body of a training program
Hip and leg strength is particularly important for overall health in one’s movement. To this goal of gaining Hip Girdle strength I often like to utilize external load in the forms of a Barbell and/or Kettlebell:
Barbells allow a person with a good base to lift heavy load, the key to building strength.
Heavy load training means doing: less volume while lifing heavy weight
usually under 6 repetitions of an exercise
body building and more specific types of training will deviate (but for the general public, under 6 is a good rule to follow)
Kettlebells by nature of being lighter load (than barbells) are generally aimed more at strength endurance
this allows for higher volume with a lower weight (May consist of anywhere from 5-20 reps per set for the beginner and perhaps significantly more for seasoned practitioners
Beginning with the “Straight Leg Deadlift” demonstrated below, you will want to start with a weight that is 1/4 of your body-weight or less to perfect the pattern before attempting to lift heavier load. Bending the knees only as much as is needed to keep the back neutral (preventing any rounding of the lumbar). Be sure to keep the abdominals tight to protect the lower back and learn how to lift with the hips; This movement may be progressed to a barbell over time.
5 repetitions for 5 sets will be a good place to beginning (resting 3 mins between each set)
Once you are comfortable with the above protocol, attempt to progress 5-10 pounds every couple training sessions until you have found a weight that feels challenging
Progressing toward a more Traditional Deadlift (below) where one may bend the knees more significantly. The video below demonstrates a deeper bend in the knees that will work to bridge the deadlift to a squat. If our goal was to lift the heaviest load possible we would look to be between the height of the first and second video but as we will be working with sub-max load in this article these variations will suffice.
The above protocols 5 for 5 and 5-10lbs increase will be appropriate for the traditional deadlift as well.
Far more complex than the deadlift. The swing looks to pattern an explosive movement where the hips are throwing the kettlebell. Note that you should feel comfortable with the deadlift before practicing the swing and confidant with a single swing before repeating several swings in a row.
once you can perform 5 swings in a row look to increase in multiples of 5 over several weeks/months
Previous tutorials are essential foundation for all high load training:
developing an awareness in using the muscles of your core,
all three are essential qualities to growing toward the deadlift, kettlebell swing or any other loaded hip movement
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