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The number one concern for a lot of peopleif being able to function, being able to do the things they did when they are coming out of high school... when they were in college. So restoring some of that function, in other words flexibility, some strength. So I am talking about functional movements, and when were talking about that, one of the things that comes up a lot is lack of shoulder flexion.

Dumbbells allow us to work with all sorts of different angles and twist,and we are able to incorporate different accessory muscles. We are trying to work the core by stabilizing us so we can isolate that front delt a little more and bring more flexibility and more mobility to the shoulder joint.

The reason I am bringing this exercise up is because I believe most people who injure their lower back or have issues with their hip flexors being tight, the glutes are not doing what they are supposed to, they are not slowing someone down as they descend into a squat position and they are not helping in getting them out of that lower position. But as you are getting past those years, it is just important to stay healthy and functional like you were when you are coming out of high school and college.

We have covered Kettle Bells swings before and you know frankly there is no true right or wrong way of doing it. It just depends on your purpose, you can work your quads, your lower body, your shoulders using the Kettle Bell, there are so many things you can do with the Kettle Bell. But our purpose here is to work on the posterior kinetic change, work on all the muscles of the back, from the neck down to the calves, the glutes especially.

So now we are moving into a more advanced Kettle Bell swing, not only we are working one arm at a time, we are incorporating the shoulders in a very dynamic way. We are really working on shoulder mobility. So this is a modified Kettle Ball swing using just one arm, it is tough to get. This is another thing that is going to again increase your heart rate tremendously, you are getting in shape, working your posterior kinetic chain and now incorporating shoulder mobility in to the mix, so great exercise.

I think these kettle bell exercises are probably going to relate more to the needs of those 40, 50, 60 and 70, and 80 year olds that you are either training or just need more mobility more integrity to the joints and this is probably the hardest because it brings in a factor that we have not really needed to focus a lot on before and that is power, or speed.

I think it is very important also to establish a certain balance, there is a lot of times injuries have come because of a lack of balance. So balance is another thing that we kind of do not focus enough on, so this next exercise incorporating the Kettle Bells does just that, while still focusing on our number one objective, strengthening the posterior kinetic chain.

This exercise really will prepare a lot of those people that are having a tough time with the Kettle Bell swing. There are very few people who can really bring the barbell down to their feet while keeping their back absolutely straight, completely working hip flexion and extension. You do not see many people with that kind of flexibility.

>So one of the things about having experience in the gym and having done this for a while is that you start to get really creative with what you have available to you. So this next exercise is a perfect example, the butt blaster which is very common exercise machine for the glutes. Some gyms do not have that machine like this gym, so we are going to make do.