In the spirit of today’s Long Cycle National Championships here in NY, I’m going to kick off my gs kettlebell demos. If you’ve worked kettlebell with your trainer or at your gym, this is going to look radically different.
Archive for the ‘exercise’ Category
There is nothing more functional, nothing more applicable, and nothing SAFER in training than the squat.
End of story. I don’t want to hear it. Scream whatever kind of shearing forces, compressive forces, lower back issues you want to. If you move through your day on two feet on a regular basis, you should be doing some sort of squatting.
You squat every morning getting out of bed, every time you get up from your morning constitutional, get out of the car, up off the subway seat… You squat. Shouldn’t you practice to be better, more efficient and stronger at it? Knee problems, hip issues, lower back problems; there is a variant of the squat that can and actually will help you improve. That having been said, if you have any of those issues, remember, consult a licensed professional before taking on any physically exertive activities. Learn your limitations, how to work with them and get busy improving your strength and mobility.
Pick a sandbag up off the floor. Stand up off a 6” to 12” step repeatedly. Put on a backpack full of books and squat down to touch the floor, stand up, rinse and repeat. Load a bar with your 3 rep maximal load and go to town. Whatever. There is a variant that fits your level in such a way as to challenge your fitness and coordination.
You’re working posture, coordination, legs, hips, back, shoulders, proprioception, balance…The sheer act of walking is a form of reciprocating unilateral squat. So find something, put it on the ground or some place that lends its self to easy loading and PICK IT UP!!
Use the video archive for reference. Work to your capacity and be safe.
50 Seconds of work / 10 seconds of rest & transition to the next movement. 5 complete circuits. Mark time and loads.
Deck Squat/ballslam ____ ____ ____ ____ ____
Pullups ____ ____ ____ ____ ____
Wallball ____ ____ ____ ____ ____
SumoDeadliftHighPull ____ ____ ____ ____ ____
Refer to Saturday’s technique video for instruction
I know you’re looking forward to this one…
For the next few Thursdays, I’m going to go back over our 10 Foundations. Starting…now.
Part I: Train your body weight.
Start with body weight. If we can’t move our own body weight efficiently through space, what right do we have to be lifting external weight? Become proficient at moving your body through space. Develop, or relearn healthy movement patterns that will decrease your chance of injury and increase your effectiveness in your workout.
If we look at training for athletic performance, you’re not going to see a basketball coach worth his salt putting his players on heavy squats before they can handle themselves on the court. Why should the rest of us be any different?
Life demands athletic performance of each of us every day. I guarantee you, if you learn proper body weight squats, body weight rows and pushes, you will progress at substantially higher rate with increased safety over more traditional training. That way, when you get around to lifting the heavier external loads, you’ll be using you time much more efficiently and see elevated gains as a result.
“Slow down!” “Count to ten” “If you go that fast, you’re just using momentum, not actually lifting that weight!!”
Check the left hand side bar. One of the big pieces of feedback I’m getting is in regards to the demo videos. So I’ve added in a video archive of all our past demos to use as a reference for these workouts. Any new videos will appear there as they’re published. Now, on to the workout.
Here it is:
50 medicine ball cleans
6 man makers (choose a challenging weight. BE HONEST WITH YOURSELF. Push, but be safe)
40 medicine ball cleans
7 man makers
30 medicine ball cleans
8 man makers
20 medicine ball cleans
9 man makers
10 medicine ball cleans
10 man makers
Record time, dumbbell weight and medicine ball weight.
I’m not going to even go into trying to teach an olympic clean via the internet. However, being such an incredibly important with such versatile application, we need to take a look at a couple of variants at least.