Best Exercises For Thrusting Power

Best Exercises for Improving Posterior Chain Strength

In this video, Sterling Cooper, an award-winning x-rated film star and former high-class male companion, is joined by his personal trainer Vlad Flynn to demonstrate the best exercises for improving the strength of your posterior chain.

Kettlebell Deadlift

• The kettlebell deadlift is a great exercise for improving posterior chain strength.

• To perform the kettlebell deadlift, place the kettlebell between your feet and stand with your feet shoulder-width apart.

• Push your hips back, keep your chest open, engage your core and lats, and pick up the kettlebell by pushing through your heels.

• Squeeze your glutes at the top of the movement.

Kettlebell Goblet Squat

• The kettlebell goblet squat is another great exercise for improving posterior chain strength.

• Hold a lighter kettlebell close to your body with elbows tucked in and feet shoulder-width apart.

• Push hips back and sit into it before standing tall again by pushing through heels.

• There are three ways to hold a kettlebell for goblet squats - upside down, on its side or holding it regularly.

Conclusion

The above exercises are great for improving posterior chain strength which can help improve thrusting power. It's important to maintain proper form throughout each exercise to avoid lower back problems.

Kettlebell Swings for Thrusting Power

In this section, the speaker demonstrates how to perform kettlebell swings to improve thrusting power.

How to Perform Kettlebell Swings

• Set up with the kettlebell a little in front of you and reach for it like you're trying to hike a football.

• Stand with feet wider than shoulder-width apart, keeping the spine neutral and engaging the core.

• Hike the kettlebell back, engage the lats, squeeze the glutes, push your hips forward, and keep your core tight.

• Thrust forward by squeezing your glutes and engaging your lats. Breathe deeply through your nose on inhale and exhale when thrusting forward.

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