If you are looking for a workout to build a serious amount of muscle mass then you are at the right place. The only way to pack on muscle is to engage in exercises or lifts that incorporate large core movements. I am a firm believer in executing both heavy kettlebell swings and deadlifts. Both of these exercises are a sure thing if you are looking to pack on some lean hard muscle.
1. The Double Arm Kettlebell Swing: The ancient kettlebell is a hard hitting strength and conditioning device that has been around for over three centuries. This device is tremendous for training your body with multi-joint lifts that will surely help your muscle mass and fat loss venture. The double arm swing is the base strength endurance lift performed with the kettlebell. This single movement incorporates hundreds of your muscles and stimulates your nervous system by causing your body to react to the stimulus of swinging the bell back and forth like a pendulum. To execute the swing you must initiate a technique known as the hip snap. The hip snap is performed by you having to constantly and fluently flex and extend at both your hips and knees to create the necessary momentum to swing the kettlebell. This is a pulling related movement and hits all the major muscle groups in your body covering your shoulders, back, hips, thighs, core, glutes, and arms. This is certainly weight lifting for muscle mass.
2. Barbell Deadlifts: This particular exercise has been around and used by powerlifters for a long time. This particular exercise has many variations, but I am only going to talk about one. The barbell traditional deadlift involves you loading the barbell up with weight and lifting it from the floor in front of your body. The key is to make sure to maintain total body tension. Make sure to sit your rear (hips) back while keeping your feet flat on the ground. You should never allow your weight to distribute to the balls of your feet. This will protect your knees and prevent any flaw in your technique. Also make sure to keep your shoulders retracted keeping your spine supported and stable. Grip the barbell just outside your knees and extend your body to lock the weight out with it hanging at your upper thighs. The deadlift is a sure way for you to pack on the muscle. Remember that anyone can train hard, but only the best train smart!
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