Getting a superhero body takes more than just raw strength and power — you’ll also need to hone your coordination and balance.
Don Saladino, the trainer behind the comic book physiques of actors like Ryan Reynolds and Sebastian Stan, understands that one of the keys to creating the proper superhero look is about amping up athleticism and functionality.
One of the moves he depends on for his clients’ workouts is the single-leg bridge kettlebell pullover, which helps to coach the separate parts of the body to move in sync.
“The single-leg bridge kettlebell pullover teaches your hamstrings, glutes, and abs to work together on a unilateral setting,” Saladino told MensHealth.com. “That’s something required for athletic activities that use running and hopping from one leg to another — almost all of them.”
Your arms and back will also gets some work with the pullover movement, which targets the triceps and lats.
To perform the move, grab a kettlebell and lay down on the ground. Plant one of your feet firmly on the ground and lift your opposite leg in the air, bending your knee at a 90-degree angle, forming a bridge position. Once you’ve balanced yourself in the bridge, grab the kettlebell with both hands and extend your arms above your chest. Keep your arms straight, reach the weight to the floor and lift in a controlled motion back up to the starting position. That’s 1 rep.
“Squeeze your glutes and keep your hips on the same height from the ground,” Saladino advised. “Don’t let your ribs flare out, since it’s a sign that your abs are not doing their job.”
Add the single-leg bridge kettlebell pullover to your workouts by performing 4 sets of 8 reps, alternating legs each set to build balance. For more superhero-body building moves, you can check out Saladino’s full program.
If you want to try out the move but you don’t have any kettlebells, you can sub in dumbbells in a pinch — or, you can grab some new weights like these from Onnit for yourself to work out wherever you want.
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