Tip Pair Kettlebell Swings with Planks Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Pair Kettlebell Swings with Planks Not only will this workout rip off the fat it' ll teach you to breathe correctly when fatigued Check it out by Eric Johnson & Ryan Johnson January 4, 2016June 30, 2022 Tags Metcon, Tips, Training Set Your Lungs on Fire Developing the ability to control your breathing will allow you to deliver more oxygen-rich blood to your muscles, efficiently lower your heart rate and blood pressure, maintain optimal conditions at the biochemical level, and most importantly, kick some butt. This combo was designed to optimize breathing in a stressed state. Swinging and Planking In this finisher you'll pair an explosive movement with a plank. The kettlebell swing serves as a perfect choice for power, endurance and time-based sets. With proper execution, your heart rate will be elevated and your oxygen demands will increase. These are paired with planks because abdominal weakness provokes a poor breathing pattern and diaphragm dysfunction. This combination will allow us to train the bracing of the abs while practicing optimal respiration. The plank will demand the respiratory muscles to work simultaneously with the transverse abdominus, external and internal obliques, and rectus abdominis. Instead of holding the plank for time, you'll count each breath in and out as a rep. Perform 20 swings and without rest, drop into a plank position. Perform a hard-style plank for 10 deep breaths. Repeat this for 5 to 10 rounds. How to Do a Hard-Style Plank Set up on elbows and toes with a neutral spine. Look down to keep the head and neck in neutral as well. Contract the quadriceps. Don't just extend your knees. Instead, think of zippering up the quads and pulling the kneecaps up towards the hips. Posteriorly tilt the pelvis and contract the glutes hard. Engage the lats by pulling the elbows towards the pelvis. Don't allow the elbows to move. Instead, think of pulling the scapula downwards. Breathe. Your body will automatically brace in this position. Learn how to breathe behind the abdominal contraction by allowing your rib cage to laterally expand and your belly button to move down and outward. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Breathing Squat Challenge Force new leg growth with this classic training method. Here's how to do it. Challenge Training, Legs, Metcon, Squat, Tips, Training Bret Contreras August 24 Training Frequent and Furious How to get strong fast with frequent workouts! Training CS Sloan March 21 Training Tip Supinate for Bigger Biceps Want bigger arms? Do the twist: supinate at the top. Here's how. Arms, Bodybuilding, Exercise Coaching, Tips Arash Rahbar June 12 Training Warming-Up to a Great Workout A perfect warm-up virtually ensures a perfect workout, but a poor one will almost certainly ruin what COULD have been a great training experience. Ever wake up dreading the idea of going to the gym, but after getting there, you end up having a great workout? You can thank your warm-up for that. Training Charles Staley July 28