"If you could only do one exercise what would it be?" I seriously HATE that question. It instantly tells me that whoever is asking it is SUPER lazy. Why? Because why would you only do one exercise when you can do ANY and ALL of them? BUT If there was only one exercise I could do it might, MIGHT be the kettlebell swing. Why? Mostly cause it's boss as all hell. Other than that, it's probably the best example of highly user friendly, easily applicable, total body, explosive strength. "Strength and conditioning professionals may use both kettlebell swings and explosive deadlifts to increase deadlift strength and vertical jump power." - Effects of … [Read more...]
You Should Do This: Tall Kneeling Behind the Back Kettelbell Holds
October 28, 2019 by
Confession time, I really like it when I program a new exercise and the client gets a kinda sick look on their face and goes, "This is one of those things that looks really easy, but I know wont be" Yep, makes my day. And Tall Kneeling Behind the Back Kettlebell Holds despite their innocent appearance can be like torture for many. Why So Awful? If you have a craptastic bracing system you're gonna suffer. And guess what? Most of ya's got a craptastic bracing system. What the Hell is a "Bracing System" Anyway? Your bracing system is how you stack the body to create and absorb maximal tension through the system. The goal of bracing is to limit (prevent) … [Read more...]
You Should Do This: RKC Plank
January 11, 2019 by
Remember Planking? The internet meme from circa 2010. "Planking is a photo fad which involves lying face down with arms to the sides in unusual public spaces, photographing the scene and sharing the image online. In form, it bears striking resemblance to the Lying Down Game, a similar photo fad that became popular among UK Facebook users in 2010." -Know Your Meme Yeah, well, neither does anyone else. But it happened. Basically, what you did was lay, face down, flat as a board, on something. Got it on Flickr from Pat Hayes That was "Planking". Yes, its pretty different from a Plank exercise, but not really. 8 Hours, 1 Minute As far as I can tell that's … [Read more...]
You Should Do this: Kettlebell Figure 8
December 15, 2017 by
These are Kinda BRUTAL Like they can get really hard, really fast... Hard Where? Hard All Over. This exercise was popular for a minute a few years ago, but you don't hear about it much anymore. I guess cause it's kinda F-ing hard, takes your breath away, makes your whole body burn and you sweat instantly. Why Do Kettlebell Figure 8's? Cause they hit EVERYTHING at once. Literally: Core (all of it) Upper Back Shoulders Quads Hamstrings Glutes They all get hit pretty hard. Why Else (the Real, Real Reason I use them): The Kettlebell Figure 8 (when done correctly ie. not all slop city) forces you to CONTROL movement, in an ATHLETIC … [Read more...]
You Should Do This: Double Kettlebell Racked Front Squat
December 1, 2017 by
Q: Why do Double Kettlebell Racked Front Squats? A: Cause you hate yourself.... Personal Opinion: These are the hardest F-ing Skwaats in the world. And they might be the best. This is paraphrased: These FORCE you to "lock down" the core in a way that no other squat does. And in a world full of duck butt lumbar hyperextension/ overarching and butt wink these are one of the best instant remedies for BOTH of those. Why? Cause to handle the bells well you MUST stay in a perfect NEUTRAL spinal position which means the core is 100% activated and acting as a corset... You know, the way the core is meant to work? Because you're spine and pelvis are … [Read more...]
The Kettlebell Swing, It’s not a Squat/ Front Raise and it Doesn’t go Overhead.
February 26, 2014 by
The Kettlebell Swing: What are swings about? What's the purpose? A. Loaded hip hinging and FORCEFUL hip extension. http://youtu.be/VP8Jhjcxj78 RKC, HKC, Strong First...it doesn't matter who teaches it and the nuances, some hinge more, some less, regardless, it's about hip hinging and extension. Whats hip hinging? It's engaging/ creating motion from the hips...or pushing the HIPS back without creating motion at the low back. http://youtu.be/cu6XobuUQkU What does hip extension look like you ask? See that arrow? It's pointing out the FULLY extended hip. It's about using your ass to bring the hips into a fully locked out position. Think hips … [Read more...]
