Cliff edition
Learn more about this tri-set exercise that I recorded on a cliff in the archipelago outside Gothenburg (Sweden).
A tri-set is three slightly different exercises that work the same muscle group/movement direction. The idea is to perform these movements back-to-back with little rest so you force the muscles, which induces hypertrophy. A tri-set is also sometimes called a triplet. In this tri-set the common thread is holding one weight (kettlebell/dumbbell) pushing away from the shoulder-girdle. In the video I use the same weight in all three exercises, but please feel free to change the weight depending your body and goal. You do do!
Join this three-step learning material.
Watch the movie!🤓
Learn more about each exercise!💡
How can you implement in your program?🔮
1
2
EXERCISE A
Keep the arm vertical when you roll down and up. Maintain the legs pressed towards the ground and resist the rotation (since it’s an asymmetrical movement). I keep the legs slightly separated, but a good idea can also be to squeeze them together (adduction). As you roll down thorough your spine will flex the spine (flexion). Allow each segment in your lower, middle and upper spine to join the party. As you roll up you reverse the action.
Objective: unilateral strength in the anterior torso + shoulder strength + flexibility in the spine.
EXERCISE B
Maintain the airborne leg in the same shape and then continue to lower and lift the hips. At the same time you add single-arm presses. Thrive from the foot on the ground and energise the entire back body to elevate your hips. I have the opposite leg airborne with the pressing arm, but this set-up can also be the opposite. You can also lift the hip when you lower the arm (this will give another coordination in the exercise). Avoid the rotation around the torso and hips.
Objective: unilateral strength in posterior leg and torso + shoulder strength.
EXERCISE C
Keep your eyes on the kettlebell and push the arm away from the ground. When you lower the leg to the ground your thigh bone will move in adduction and your spine will rotate. If you bring your leg over the midline below hip level you’ll likely add more extension in the spine. The higher you lift the leg (hip flexion) you’ll add more spine flexion. Keep pressing the other leg towards the ground. It’s easy to get fixated on the airborne leg. The weight from the kettlebell/dumbbell will help you to anchor the upper body, which will allow you to create more range of motion through the spine and hip-joint.
Objective: shoulder strength + flexibility in the spine and hip.
3
A good start is to go for 2-4 sets. One set equals movement A, B and C on one side followed by A, B and C on the other side. Depending on available weights I either go for few reps (e.g. 5-8) or many (15-20). The main key is always try to challenge fatigue and this can be done by different levels of intensity.
You can implement this sequence in addition to your other resistance exercises, let this sequence stand on its own or let it follow a cardio session. Since the arm is constantly pressing away from the body a good counter exercise could be a pulling arm movement (e.g. chins, rows, bicep-curls) or a leg driven movement (e.g. squat, lunges, dead lift…). Let me know if you have any questions.
If you like to learn more loaded flexibility training using kettlebells I have an upcoming online/digital workshop in September. More information about the workshop here!
//Magnus Ringberg
