Here is an exercise that I was exposed to today that I really liked:
Equipment needed: Kettlebell or Dumbell… you can also use a medicine ball… or anything round and hard I suppose.
Body parts exercised: Lower body (quadriceps, hamstrings, gluteals), Latissimus dorsi, Core musculature.
Procedure: Grab the kettlebell (or other object) in two hands. Squeeze it between your hands hard, but do not aggravate your hands. Now squat down (good squatting mechanics are a necessity before performing this exercise) while still squeezing the kettlebell. Squat down until your thighs are parallel to the floor. If there is pain when squatting down, only go down as far as you can without the pain. Push up through the floor with your feet and come back to standing.
Explanation: The reason that you squeeze the kettlebell is the activate your latissimus dorsi (a large back muscle). All the deep abdominal muscles are also activated via reflex. Imagine that… an exercise that targets the lower body, back, and core all at once!
**** Here is the link to a picture of what the squat should look like:
