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Woodchopper exercises are excellent for building full body strength and coordination using a dynamic rotational motion. The Keg Woodchopper exercise is even better because it engages your obliques even more thanks to the sloshing liquid inside the keg combined with the wide grip position.
The sloshing of the liquid inside the keg can also add strength and stability to your shoulders in core. Grip the sides of the lid and clean the keg until it’s standing in your palms. Press straight over head and feel how the smaller muscles in your shoulders aid in the stabilization of the movement. This can also help increase mobility and durability if done correctly over time.
The Keg Swing is a ballistic power exercise that requires you to engage your posterior chain with an explosive hip motion. Stand with your legs wide, grip the sides of the keg, and power through reps. If you’re not tall enough, stand on a stable platform so the keg can swing between your legs. Just make sure to keep your core engaged and avoid any back flexion.
Simply holding the kettlebell in your arms can be tough. Cradle it in the crook of your arms by cleaning it up from the ground, gripping either end of the keg. Once you feel stable, step back into a reverse lunge. Try to control the motion and avoid wobble if possible. If you need an extra challenge, raise your knee to finish each rep before switching to the opposite side.
Now let’s combine all four keg exercises into a killer full body strength workout. Perform the exercises as a circuit as stated below. Get plenty of rest in between rounds and make sure you maintain good form throughout.
|Keg Woodchopper||5 Rounds x 5 Reps Each Side|
|Keg Press||5 Rounds x 10 Reps|
|Keg Swing||5 Rounds x 10 Reps|
|Keg Reverse Lunge||5 Rounds x5 Reps Each Side|
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