physical

A Kettlebell Swing Workout (Part 2): Singles and Doubles

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An entire workout can be centered around the kettlebell swing.

There are very few exercises other exercises I would feel comfortable saying that about.  But the kettlebell swing is definitely a movement that be an all-in-one solution.  One stop shopping if you will.

Based on the popularity of my previous post, It’s Just a Kettlebell Swing Workout, I decided to go ahead and continue posting samplings of other kettlebell swing based workouts.

But I must be clear about one thing:  I am in no way endorsing that the kettlebell swing be the only exercise that you leverage in your movement training programs.

While the kettlebell swing is certainly a world-class movement, it is important to develop strength and power through other exercises as well.  Remember, the human body pushes, pulls, jumps, twists, carries, etc.

Humans have to be able to execute a wide range physical tasks if you stop and think about it.  Especially when you consider that you never really know what the demands of the workday or weekend are going to bring.

It really pays to be physically prepared.

Workouts are scheduled bouts of physical exertion.  You know exactly what is going to happen during a workout and how it is going to happen.  So much of our daily lives are unscheduled, random and out of our control.  The workout is one aspect of our lives that we can control.  We control the amount of effort, intensity, exercise selection and duration of the workout.  We have complete control of what happens during this brief period of time.

It’s a real turn on for some people who feel like they have little control over anything else in their schedule.

Anyways, back to the point of this blog post.

Kettlebell swings, and how we can organize and rearrange kettlebell swings into highly effective training sessions.

When I sense boredom creeping up on my training habits (as many of you have also experienced) I know that it is time to shuffle a few things around.  I value the impact that 2-handed kettlebell swings- especially heavier swings for longer duration work sets- can have on maintaining my body composition, but I also know that too much of anything can be a bad thing.

Boredom is part of being human, so it’s important to inject energy into your training sessions.

In this case, single arm swings added an element to my training session that reinvigorated the entire session.

Here is what the workout looked like.

Kettlebell Swing Workouts

If you get serious about adopting kettlebell swings into your workouts, you’re quickly find that your body will enter a different realm of lean.  I have to admit that I thought kettlebells were gimmicky in the beginning, but after submerging myself into kettlebells exclusively one Summer, I prove my own opinions incorrect.

I got really lean, really quick.  From just swinging the damn thing between my legs, back and forth like a pendulum.  The concept seemed too good to be true initially.

Interestingly enough, I didn’t have the greatest technique at the time, but I had established a great foundation of all around strength, stability and resilience to fatigue which allowed me to continue advancing my workouts.

This is an important point.  I would strongly advise that anyone reading this post go and seek out a professional who has the credentials of a high level swinger.  RKC (Russian Kettlebell Challenge) or StrongFirst certified individuals would be a great place to start.  Most of these folks were trained under Pavel Psatsouline, who is the godfather of kettlebells in the Western World.  You would get fantastic tips, tricks and technique adjustment from these individuals.

But, if you have a willingness to learn and a decent bodily awareness, I also personally believe that you can teach yourself how to swing at home.  Set up a smart phone and shoot short clips of yourself swinging.  Compare it to other videos like the following:

Neghar has great technique… check out her blog…

Pay attention to the difference in your technique and Neghar’s swing technique.  Critique yourself bit by bit.  Make the small adjustments.  Most people will notice that they are “lifting” the bell versus swinging it, or squatting versus hinging the hips.

We have the ability to teach ourselves things- not just mental education but physical education also- which I sometimes think that we forget.  We can be self-sustaining.

If you find that you have little time, and want a workout that is bare bones simple, try this little diddy…

10 minute kettlebell swing workoutRecently, I jumped into this exact workout prior to my evening plans.  I didn’t have much time to train but needed to get some amount of work done to feel good about myself, so this 10 minute workout fit the bill.  Using a 28kg KB, I recorded 215 swings.  Not a world record but also not too bad in my mind.

Kettlebell swings are a highly productive exercise.  Add them to your training, and with an ounce of consistency I know that you’ll see some significant return on your investment.  Just do it.

Cheers to swing workouts!

KG

Assess Yourself Often, Decide What’s Next

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Assessment is an essential element of physical improvement.

Ideally, frequent assessments are made not only to your body aesthetics (weight, fat, muscle, etc) but also to your ability to move freely with stability and strength (mobility, stability, strength, etc).

After all, it is completely possible to look great and move like shit.

It’s also possible to move great and look like shit.

*** I should clarify what I mean when I say “look great”… it’s in the eye of the beholder.  Our perception of what a great body looks like is grossly skewed by mainstream models, magazines and media.  Obviously, carrying higher levels of body fat can raise health concerns, but “looking great” doesn’t have to mean visible muscle striations and the almighty six-pack.  If you’re body type allows you to feel confident in your own skin in any situation, good for you, you’re there.***

Besides, most magazine models, movie actors, and testimonials from famous workout programs like P90X and Insanity are manipulated and photo shopped to amplify their physiques.  Did you know that?

Check out this great article recently published in the Huffington Post describing how fake testimonials for workout programs really are…

Having looks without movement or movement without looks both carry their negatives.

The best approach might be to meet in the middle.  It’s more than possible to improve both at the same time without sacrificing one or the other.

If you look great but you cannot move without encountering restriction or pain, life’s activities become a hassle and certain movement patterns might be avoided altogether.  No one enjoys feeling pain, so we tend to avoid moving in ways that cause it.  I’m not referring to that burning sensation felt in your arms and legs when executing push-ups or squats, but rather the debilitating lower back pain experienced while you attempt to pull up a pair a socks.  Or maybe it’s the pinch in your shoulder when you reach overhead for a clean glass in the cupboard.

Looking great isn’t the only qualifying element to health.

The advances in made in assessing (and correcting) movement over the last 10 years or so have been tremendous.  The physical therapy world and fitness world are beginning to bridge gaps to one another, with ancient practices like indian clubs, yoga and martial arts adding value to the mix.

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We have a much clearer understanding of joint function, breathing and soft tissue health and how it all ties together to create a highly functioning body.

We understand that six-pack abs, bulging biceps and a set of trapezious muscles big enough to scratch your ear lobes may not mean a damn thing if movement dysfunction is present.

On the other hand, maybe you move really well but you pay little attention to your body composition.  I know a lot of people who are extremely athletic but don’t pay much attention to what they put in their mouths food-wise.  Ironically, poor eating can case inflammation and pain in and around your joints also.  Here are some common foods that are worth re-considering.  Eliminating most of these foods, or at the very least reducing and substituting with more nutrient dense options can work wonders.

In the operating room, it is obvious that a lack of attention to body composition will eventually restrict joint range of motion.  Many of the patients in need total joint replacements are also overweight/obese.  The increase in body fat literally prohibits the patient from achieving a healthy range of motion in the knee joint.  The additional weight combined with the lack of range of motion earns them a trip to the operating room where a surgeon hacks, cuts and pounds his way to an artificial knee.

This is an extreme end of the spectrum, but it’s worth mentioning none the less.

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Both scenarios described have solutions.  But it requires that you take a step back and assess what your next move is.  Just like a chess match, there is a next move, unless you’ve waited too long.  Then it’s checkmate.

If you desire the lean body, assess your training habits while simultaneously assessing your eating habits.  I’ve tried to out train my diet before, and it’s a pain in the ass.  Once my eating was in check, my body appearance improved but ironically so did my performance, skin and quality of sleep.

If you want to improve the quality of your movement, learn a few simple assessment tests give you feedback as to what’s going on.  If you cannot squat with arms extended overhead or perform a push up without breaking at the midsection, you’ve got some work to do.  Film yourself while you test out.  You don’t have to show anyone the video, it’s for your reference and education only.  Watch yourself, compare it with other folks, preferably a fitness professional that moves effortlessly and do some research on how to fix your hang ups.

I would start with the Functional Movement Screen, and someone who knows how to conduct such as test.

Consistently assessing yourself gives you important information on you where you are, your progress thus far, and allows you to decide on the next course of action.  It gives you focused direction.  It creates a clear and simple route from point A (where you are now) to point B (where you want to be in the future).

Assess and make the next move.

 

 

Cheers to assessing, correcting and building non-photo shopped bodies!

KG

Are They Mental or Physical Roadblocks?

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I’ve come to realization that there are very few physical roadblocks in life, while mental roadblocks are plentiful.  

Physically, the human body is capable of enduring stress far beyond what we believe it can.  While it’s not always intelligent to put your body through extreme stress, it’s worth grasping the fact that most of us are capable of handling high levels of physical exertion if need be.

When a person really takes a step back from fitness related endeavor, regaining control of eating habits, career adversity, or whatever it is weighs heavy on their mind, you realize that it is exactly that.  It’s all in your mind.  The mind is so powerful that it can hold us back from becoming the people that we dream to be.  

We become what we think about most.

That’s a scary thought, but it seems to be true far more often than not.  I’ve been a victim of my own thoughts, just as I suspect that many of you have.  It’s a tough thing to admit, especially since the only thing holding you back from greatness is, well, you.  Crazy.

Re-programming the mind to operate in such a way that is in line with your dreams and aspirations seems to be the key to the universe.  

In my own life…

… maybe I have mentioned this prior on this blog, I cannot recall, but I am an extremely emotionally driven person.  I wear my heart on my sleeve.  It’s my belief that the people who know me both love and become annoyed with me because of this.  I cannot help it.  It’s part of who I am.  My poor girlfriend gets the pleasure of dealing with it daily.  Muah!

For a while I thought that I could toughen up, work through my emotions, maybe become slightly more desensitized to handling certain situations with such emotion.  Maybe have a little more brutal honesty toward people, etc.  I can’t (PS:  I HATE the phrase “I can’t”, but it works for this situation).  It seems like honesty- not the kind where you have the choice of telling truth or lying, but the kind where you speak your mind- is practiced less and less in the real world.  We sugar coat everything.  

While I think that I have become a much more direct and effective communicator, I’ll always carry big emotions.  I used to think that it would be my downfall in life, but I have since learned that it doesn’t have to be that way.  I can choose whatever path I desire, I can harness my emotions.  It will be important to continue to do so as I find my ultimate calling in life.  

This blog and business is definitely one of them. I feel that my emotions will act as my source of fuel as I scratch and claw to the top.  

Well, that’s me, how about you?

What’s holding you back?  Is it your head?  Your daily self-talk?  Your self-confidence in your abilities to accomplish something great? 

I figured that some of you could relate well to the contents of this post.  The mental barriers in life hold us all back from greatness, all of the time.  We battle against them constantly.  Daily in fact, whether you know it or not.  Some of us know don’t think big enough, and some of us know what we want to achieve/accomplish in life but are being held back by the thoughts inside of our head.  

Simple as that.

Some of us will submit, transition into autopilot living and fade away.  This is a tragedy.  Others will find the inner strength to continue pushing back against the negative self-talk.  These folks will continue to work to re-program their mind to think massively big.  These are people that I personally want to be around.

If you’re in the market for a newly remodeled body, these are people that you need to be around during your own journey.  Never mind physical abilities, get with someone that is headstrong and driven.  It’s contagious.  

Some of you may think this kind of talk is cheesy.  Maybe so.  Or maybe you’ve just got it all figured out, in which case I will invite you to share your secrets with the rest of us.  

I personally want to be in the second group.  The one that thinks and dreams about the impossible, then works to make it possible.  My time on earth is short in the grand scheme of things.    

I often hear older generations say, “Do __________ (fill in blank) now while you’re young, because you won’t have time or have the physical capacity to do it later”.  

This is a complete tragedy for me to think about.  People giving up that is.  I hope that you feel the same way.  It’s never too late.  It can’t be.  Life was meant to be lived aggressively, surrounded by people who you love and enjoy spending time with.  We should all be working to accomplish something that you genuinely enjoy, whatever that “something” may be, that will create our own legacy.

When I say legacy, I’m not necessarily talking about money here.  Money is commonly the only thing people associate with success, but it doesn’t define success.  Be successful with something that is important to you and you truly love, whatever that may be.

If you landed on this blog and are considering joining me in moving closer to a body that looks and functions the way that you know that it can, wonderful.  I can help you with that, bit by bit we will move forward together.  Think what you want about fitness and nutrition, but everyone deserves to feel comfortable in their own skin.  Your body is your vehicle throughout this life, you should feel confident about how it looks and feels.  

If you landed here by chance, great, maybe I can give you something to spark a thought that you hadn’t considered before.  I really value reading content that makes me think.  There is always another viewpoint to consider, whether I agree with it or not.

If you’re anything like me, whenever you start to feel yourself thinking negatively or “small”, fight back.  Put yourself back into a positive state.  Never submit to yourself.  It’s a horrible feeling knowing that because you lost the battle mentally, you now have to lose the battle physically. 

Keep pushing forward as hard as you possibly can and I will do the same.  

Maybe someday our paths will cross and we can share our stories at the peak of the mountain.  

 

 

Cheers to destroying negativity and creating something great…

 

 

KG