Bottoms-up presses are also an effective rehab tool, as they build rotator cuff strength. This tends to keep the elbows in a great position.
Teaches Core Stability: Your thighs, glutes, abs, and lats must all be kept tight to build a solid foundation for the shoulder to press the kettlebell.Your shoulder will find the path of least resistance and most stability to press the weight. Trains the Press: It helps you find the right groove for presses.This movement is performed unilaterally (on one side) by gripping the kettlebell upside down from the handle and placed directly overhead while bracing the abs and maintaining a tight body position as you slowly walk.
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The challenge of keeping the kettlebell upside down teaches you how to tighten the core and find your groove in the press. The bottoms-up kettlebell press is a great drill to build shoulder strength, stability and mobility. The Super-3 overhead exercises for body and core stabilization 1.
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Cardio can also be put into each workout ideally after all the lifts are completed towards the end of your workout.įor a series of great HIIT (high-intensity interval training) workouts, check out our 5 Hurricane conditioning routines. Cardio can be anything from HIIT to a longer aerobic bike, row, or run. What about cardio?Īs mentioned above, The Super-3 workout plan is meant to have at least one day of rest or cardio between each workout. As you progress into week two, try and increase the weight used for each set of all exercises, or stay at the same challenging weight across all sets until you are ready to increase. Use the first week and first set of each exercise to gauge where you are at with loading for that specific lift. However, the use of different lifts will provide variety, or a different stimulus, to get the same end result: more strength. This will ensure proper recovery before the next set and your best effort to lift more weight.Įach of the three weeks will be the same: all of the muscle groups for improving overall strength and stabilization will be worked. Rest periods between sets will be 90 seconds to 2 minutes. Higher rep overhead stabilization and core lifts will then round out each session. Volume and specific muscle group targeting will be added in the form of accessory exercises with higher rep ranges. How much weight or resistance to use for liftsĪll of your main/compound lifts will have a moderate rep range focusing on strength building instead of size. If you’re giving it your all on every rep and set of each exercise, you’ll be ready for your post-workout shake, nap, and sports massage. Additionally, we’re looking to focus heavily on high-quality reps and intense effort versus doing more (exercises and sets) with less intense effort. In the Super-3 workout plan you’re effectively covering all muscle groups during those three days, even if you don’t see some of more common exercises from other programs. You might be wondering if three workouts per week and three exercises per session is enough? The answer is, yes. How to follow the Super-3 workout planįor three weeks you’ll workout out three days per week with rest or cardio in between. They even do a number on your abs and obliques.
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They’re a game-changer when it comes to shoulder strength, full body strength, shoulder stabilization. Overhead stabilization is overlooked in most programs, but should be included various times throughout the week. The stabilization exercise, which comes last, will improve your midline core strength, ultimately helping all of your other lifts. For example: strengthening weak hamstrings and glutes will improve your squat. By adding in accessory lifts, you can target weaker areas to improve. An accessory lift will act as a supplement to the main/compound lift. These are the Super-3.Ī main/compound lift will stimulate several muscles in the body. The plan is built around much of that and enhanced with two other elements. The workouts are broken into three parts: a main/compound lift, an accessory lift, and a stabilization lift. It’s a simplified, yet unique and challenging plan with a strategic variety of exercises. The primary objective of the Super-3 workout plan, as designed by HFP expert contributor Wyatt Krueger ( is to dramatically increase your strength.
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