Archive for the ‘ab training’ Category

I wrote a post a little while back about the usefulness of kettlebell training when used with good form and technique coupled with intelligent programming. (To read it click here.) In light of how well that post did, ( thank you) I decided to continue with the same premise and break down a bit more how kettlebell and its movements can and will train your core.

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Before we begin the practical part of this post, I think it is important to realize exactly what the core is. One simple way to understand exactly what our core is as humans is the saying, “that if I cut off my arms, head and lower leg, there is my core.” So you see our middle as humans is more than just the abs and obliques. (To learn more about this subject, click here.)

Now that we have that out-of-the-way let’s get to the topic at hand: 6 Ways kettlebells can work your core.

The swing works the core:
It is a well-known and accepted fact that the kettlebell swing works the glutes and hamstrings. However, it does even more than that in its proper execution, those two other aspects as I stated earlier are part of your middle. Yet, the swing when done in the hard-style format will also train your abs. In order to make this happen one must brace the abs as if they were going to get punched on the top of the swing. This also serves as a veritable brake to stop the low back from hyper extending at the lockout of the swing.
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The Overhead Press works the core:
The body has a highway of sorts on which we transfer energy from the floor into a movement. The overhead press is a perfect example of the concept, in which we wedge ourselves between the floor and the kettlebell that you desire to press. The glutes, abs, lats, diaphragm and so on are activated in order to achieve the overhead move in a way that is safe and strong.

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The Kettlebell front squat trains the core:
The kettlebell racked squat is both an anti-rotational drill when done with one bell and a heck of an abs exercise when done with two. It once again hits the glutes as we hip extend, trains the pelvic floor, (more on that in the future) diaphragm when we use proper breathing patterns and so much more. This move is also a great one to teach a lifter good technique to begin to train the squat with barbells.

The Turkish Get-up works the core:
The Get-up is an awesome exercise. It teaches the practitioner to stabilize their shoulder and to move at the same time. It also works hip mobility, and shoulder mobility. But for the sake of this post it has been shown by E.M.G. to work all of the muscles of the core throughout the movement. It has built into a rolling pattern, spinal stability/shoulder stability and so-on. It is safe to say that the Get-up is an awesome exercise that saves time and trains multiple movements at the same time!

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The Single leg deadlift works the core:
This move is both a stability and strength exercise. It is also anti-rotational exercise depending on where you place the bell in correlation to the move. This exercise when coupled with the right loading will lead to you having to use an abs brace to produce the force needed to lift the loading that you are using off the floor. Give it a shot and see!

Carries work your core:
Loaded carries can be like magic to those who never do them. These moves when used appropriately can bring balance to your muscles in patterns. Train shoulder stability, anti-rotation, build strength and just make you feel plain great! Click on the link above to learn more about them and to learn how to do most of the variations.

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When most people think of the core they think abs and having a “six-pack.” I hope that after you read this post that there is much more than that to it than just a muscle and a look. Your core being balanced and things working well can lead to less pain in your low back and many other issues; it is also important for your performance as a fit person and or if you are an athlete.

So if you aren’t begin to train these moves and if you don’t know how, learn from a qualified, certified instructor in order to get all of the benefits that come training with kettlebells with good form and intelligent programming

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Can you train multiple plains of motion in one workout? Yes, if a snatch, windmill and a squat walk into a gym together and combine forces to get you torching fat, moving better and feeling great,  you can!

That is what happened with this week’s workout, all of these kettlebell movements were placed together in what is a medley of intense fat burning and fun heart bursting conditioning!

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Enjoy and check out the video below to learn how to do it.

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

 

 

 

It has been awhile since I have done one of these posts and I hope that our separation did not cause too severe of an anxiety for you. However,  as AC/DC once sung, I am “back in the saddle again” and I am bringing with me an intense kettlebell complex!

 

 

 

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Learn how to do this workout and see an example by yours truly in the video below:

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

 

 

 

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

 

Muscle, glorious muscle. This goal seems to be an important one to many who have been bit by the iron bug. Yet, it seems as though a multitude of those “afflicted” with this desirable problem don’t ever make much progress in their developmental goals.

Thankfully. the answer is simple and is given to you in the video below in the second part of my  vlog series, The Coach’s desk.

 

 

So take a second to listen and pass it on!

 

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I have a friend that trains with me at my house and he was pressed for time two sessions ago; however there are some drills that he needs to before each session to prepare for the upcoming onslaught of fitness progress.

So being the nice fellow that I am I decided to put together a workout that is all low body and will develop an anaerobic work capacity for him. As a result of those circumstances and my kind side, I decided to develop this workout worthy of the hulk that ends in about 20 minutes and is and was extremely effective to produce results.

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This Workout is done by doing:

8 full pistols a side or wherever you are at in it’s progression (a box etc.)

Then you grab a moderate size bell and do 20 swings.

Try to get in as many as possible in 20 minutes but rest anywhere from a minute to 3 depending on how hard both drills are for you.|

That is it, it is a very simple workout, I will concede. But don’t let its simplicity fool you. After all it is the leg smasher!

Check out the video below to see it done.

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

After spending a little time on developing its technique the kettlebell swing quickly becomes one of the simplest moves that one can do for both strength and conditioning.This week;s workout utilizes this movement plus a carry to build some core strength for you and to develop your work capacity as you do it. Plus this one can be improved upon each week by adding in quality reps and rounds.

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This workout is done by doing:

One arm swings with a moderate bell (16 to 24 kg)
Immediately followed by  a bottom’s up carry  ( You can learn more about it here.)

Keep this going for 20 minutes alternating each side  and getting in as many quality rounds as you can each time.

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Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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When I was younger for some strange reason I enjoyed watching The Twilight Zone and in the beginning and at the end of each episode the dude with the cigarette would talk about the person and how they unknowingly were about to enter the Twilight Zone. Then afterwards would give a commentary on them and the lesson that we all should learn from them.

This week’s complex is very intense and felt like I was stuck in an episode of the show so I want to share it with you. It was a complex that made for one of my advanced clients . Then I partook of it and now it is your turn! (do, do, do  that is supposed to be the T.W.Z music!)

 

 

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Enjoy it friends!

This workout is done by doing:

10 cleans

5 Jerks

5 front squats

8 Pendlay rows

All of these use tow kbs and keep it going for ten to fifteen minutes if you dare !

 

 

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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Over the years I have been extremely blessed to mentor new trainers and coaches and to help them get started on their path to what I hope will be a successful career for them. Many of them will ask me questions such as: what are the best exercises/ tools to use? What is the best program to help my clients get the results that they want and so-on. To me these are good questions, but the lack the most important aspect any good and effective program, the why behind it .

You see, any so called training program that lacks purpose and individualization in personal training, will most likely end up leaving the client disappointed. Especially, if they aren’t new to this whole fitness world.

 

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Just random workouts can work in getting a person leaner and somewhat stronger. Yet in my opinion that will only go so far and probably will leave glaring issues that the person has unaddressed. So instead, let’s have a reason for doing what we are doing with our clients.

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This does take more energy and forethought to make this happen, but your success will be obvious to others and lead to great results and joy from your clients!

 

 

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I don’t know if it is still popular, but there was a kid’s show a few years back called Bob the Builder. (I have a toddler, so I assume I will find out soon if it is.) At times, I like a builder or maybe more of an architect with what I do. You see, I help people build a better life, confidence, strength, freedom, etc.

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I love this aspect of my career immensely, because 5 to 6 days a week – I make a difference in the lives of my clientele and hopefully, I am helping you my readers at least in a small way. This week’s workout as a result of this aspect of my job, is called the builder and yes it is a toughie!
As you know from last week’s workout we are now on a phase of building strength and power with these weekly workouts. This week’s workout will use three moves to do so the snatch, the jerk and the front squat.  These move in conjunction with each other and using the joy of ladders promises to be a “fun” time of building power and strength.

Watch the video below to learn more about this workout and maybe hear a terrible joke or ten!

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

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Wanting to fit in is a normal human desire and although it isn’t a bad thing in itself, it can influence you to be less than what you are meant to be. I don’t know how many times in the past, I have let this desire control what I said and did. As a result, I had regret and I may have robbed the other person of a chance to grow and improve. Now, I am not saying to correct everyone of every mistake that you may think that they are making or to do so without getting to know the first, but to do so when the time is appropriate and the need is really there.

There is also the need to hold on to ideas so tightly that no other information whether contradictory or even additional thought that is inline with the person’s current ideology isn’t accepted.

These two mindsets are a great way to get stuck inside of a confined space or inside of a box. You see, thinking inside of a box makes what you can do smaller, whom you can help lessen and makes your own world much tinier than it needs to be.

I am not saying to not have some guiding principles for life or for your training, I am simply saying to let those guidelines continually expand and evolve by learning from your mistakes, tracking each workout to see if what you are doing is working. Also have some sort of assessment to do once a month, that can objectively show you if it is. It can be measurements, inbody testing, movement screens one rep max testings, conditioning circuits that once killed and that you can now beat. Whatever fits your goals and that can help you get to the next level in your training.

Lastly when something new comes along get as much information about it as you can, critically evaluate it and make an informed decision on it even if it means that you must change your view and approach. If you do, you will begin to think outside the box and end up better for it!

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