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Kettlebell Core Workout

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Have you ever given kettlebells a try? Kettlebells are an excellent fitness tool to help to improve your sailing performance out on the water. Check out our article Kettlebell Training: New Workout To Add to Your Sailing Fitness Training for more on the benefits of the kettlebell, what not to do, and a beginner kettlebell workout. You can use the kettlebell to get in some great workouts for your total body, arms, legs, and or core. Today we are going to focus on the core! 

To review from our previous article check out the benefits and what not to do:

Benefits: 

  1. It’s an excellent workout
  2. It improves your forearm and grip strength
  3. It improves cardio
  4. It’s a functional workout

What Not To Do:

  1. Going too heavy too quickly
  2. Using only your upper body
  3. Giving up quality for quantity 
  4. Swinging too fast 

A strong core is essential to your sailing performance, with a stronger core you will be able to hike longer and stronger! Using a kettlebell will help to challenge your core to help build strength, balance, and stability for your daily life and sailing performance. Make sure you give our kettlebell beginner workout a try before trying this one. Check out the workout and video with the moves for the workout below. Enjoy and let’s get that strong core! 

Kettlebell Core Workout:

-Warm up with Dynamic Stretching (5 minutes)

The Workout: 

Kettlebell Swings – 20 reps
Kettlebell Sit Up with Twist – 20 reps
Kettlebell Kneeling Halos – 10 clockwise 10 counterclockwise
Kettlebell Plank with Pull Through – 20 reps
Rest 30 seconds Repeat 3x

Kettlebell Windmills – 15 reps each side
Kettlebell Overhead Sit Up – 15 reps
Kettlebell Single Leg Deadlifts – 15 reps each side
Kettlebell Russian Twist – 30 reps
Rest 30 seconds Repeat 3x

Kettlebell Overhead Lunges – 12 reps each side
Kettlebell Seated Figure-Eight – 30 seconds
Kettlebell Deadlifts – 20 reps
Kettlebell Side Bends – 15 reps each side
Rest 30 seconds Repeat 3x

-Cool Down with Foam Rolling and Static Stretching (5-10 minutes)

For more information on fitness for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

Building The Core: 30 Day Plank Challenge

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Ready to build that core? Having a strong core is an essential component to your sailing performance. With a strong core you can hike longer and harder. Also with a strong core you will find you are less sore after a long day of sailing and you will recover more quickly for your next event. Not only is having a strong core important to your sailing performance but everyday living. With a strong core you can prevent injury, improve your posture, and have more efficient overall movement.
One of the best moves that requires no equipment at all to build your core is the plank. The plank is a move that can be made into various exercises that challenge all the major muscles groups and stabilizers. These exercises improve strength and help you prevent injury. The plank is an exercise you can do anywhere, and it only takes a couple of minutes every day to build your core strength.
In the 30 day plank challenge, you will have fun while building your core strength. Thischallenge only takes a couple of minutes to complete each day. By the end of the 30 days, you will feel stronger and be ready to hike harder and longer! Remember always practice proper form to avoid injury.

Check out the video with all the plank moves for the 30 day challenge. After the 30 days, you will see excellent results and significant improvements in your core strength helping to improve your sailing performance. Good luck and tell us how you are doing with the challenge!

For more information on fitness and nutrition for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

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Sandbag Training: Build Serious Strength For Sailing

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Last fall I completed the Performance Coaching Systems Group Training Specialist Level 1 course. At the course I was introduced to the sandbag. I fell in love with this training tool (and even bought one from my instructors at the end of the training course). Sandbag training is fun and I think it’s a great addition to add to your training routine for sailing.
What makes the Sandbag Great for Building Strength for Sailing:
1. Sandbags vary in weight sizes and you can easily adjust the weight to pick the perfect weight for you.
2. The sandbag is awkward to lift, and this requires you to work hard to perform exercises which helps you build total body strength.
3. Your grip strength will majorly improve with the sandbag.
4. The sandbag is unstable which helps you to gain serious core strength.
Sandbag Workout:

-Warm up with Dynamic Stretching (5 minutes)
Core Activation:
Push Ups (30 secs)
Plank w/ Alternating Leg Lift (30 secs)
Single Leg Squat (30 secs each side)
Split Lunges (30 secs)
Repeat x 3 with 30 secs rest between sets
Workout:
1. Sandbag Bent Row (12 reps)
2. Sandbag Rotational Lunge (20 reps)
3. Sandbag Bearhug Squat (12 reps)
Repeat 3x with 30 secs Rest between sets
1. Sandbag Standing Overhead Press (12 reps)
2. Sandbag Pull Through (20 reps)
3. Zercher Squat (15 reps)
Repeat 3x with 30 secs Rest between sets
1. Front-Loaded Sandbag Good Mornings (15 reps)
2. Crawl with Pull Through (10 reps)
3. Alternating Overhead Press (12 reps)
Repeat 3x with 30 secs Rest between sets
-Cool Down with Foam Rolling and Static Stretching
For more information on fitness for sailing contact [email protected]. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.

 
 

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