Kettlebells are great for your off-court tennis fitness training. They will improve your explosive strength, balance, stamina and coordination. The basic kettlebell swing improves your endurance and hip strength, and is very easy to learn. In addition, you will burn a lot of calories and get nicely lean.
When you want to focus more on your hamstrings, you can add a stiff-legged deadlift into your training routine. Make sure to
- keep your lower back straight and bend in the hips rather than rounding your back.
- Focus on pushing your heel up to the sky behind you, and that will bring your upper body down, hinging in the hip.
- Keep your standing leg as straight as possible, but don’t lock or overextend your knee.
- Connect with your hamstrings and glutes on your standing leg when performing the movement.
To add variation, you can use one hand only and switch the hands on the top of each movement.
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