Archive for the ‘strength 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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I teach four classes a week at the gym that I work at and no one ever ends up disappointed when I use the kettlebell swing to give them a challenging workout. Sometimes the move is at the end of the class as a finisher. Other times it is placed during the class as a strength move or as a part of a complex and so-on.

 

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This week’s workout is based solely on the kettlebell swing and will challenge during, then make you feel successful as on who has overcome the adversity of training.
 

Watch the video below to learn how to do it, (it is under two minutes) then get to it!

 

 

 

 

 

The guidelines are:

 

  1. Safety first- Always value proper form and movement above all. Do as many Quality reps as possible.
  2. Breathe– As always match up your breathing to your movements (In on the bottom of the swing and out on top).
Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here 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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Since the inception of this program, I have tried to offer as much of as a periodization that one could do without the doers not working directly working with me. So you may that the last few sessions have had a focus of cardio or aerobic training. However, as with anything, everyone needs to take time off from an approach to recover and get ready to kill it in that area again. So this week ‘s workout has a strength emphasis with the goal of getting you stronger in the overhead press.

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Everything that you need to know is in the video below. Take a few minutes to learn how to do this workout and get strength results!

 

 

 

 

 

 

 

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.

 

Close to a year ago, Dr. Emily Splichal came out to the gym that I work at and taught us her barefoot certification. I remember being extremely challenged by her material and maybe even a little frustrated. Fast forward these few months and some study, I have a better understanding of the concepts given us and this week’s workout will use one of them

 

 

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Weekly Kettlebell Workout: The Barefoot Fat Blaster

So if you want to do this week’s workout, it will require no sneakers or socks. Then before you do the moves make sure the tri-pod of your foot is on the ground, then lift up your toes and grip very hard with your big toe. Tighten your ab and do your movements, hello glutes!

 

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The exercises for this week’s workout are 5 single leg deadlifts, 5 staggered squats and 10 1 arm swings. Be sure to keep your foot position throughout the moves and reengage on the bottom. Do this for five rounds a side alternating your sides and rest up to a minute in between sets. Remember that gal is to be able to keep your foot driven down into the floor on each rep of every set.

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Check it out 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.

Click here to get my Ultimate Kettlebell swing tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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As I was stuck inside on a Saturday due to the snow storm Jonas, I decided to take a look and edit some old You-Tube videos on my channel found here; I found an older workout and decided to make good on my promise to do a tutorial for the Gorilla clean.

Now before I go on, let me say if you don’t have the one and two bell clean down with at least half bodyweight for ten don’t do this move just yet. Take the time to develop your form and hip drive, soft landing in the rack and so-on. I have seen too many people over the years try to rush the process rather than to earn it and it has led to some problems in the long run. So be wise friends.

 

 

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Now that I got my moral obligation out of the way and if you meet this criteria, then let’s get busy on how to do this kettlebell exercise. This move has a few different components to it that make it different from your basic clean variations.

 

 

1.It starts from the top down

2. It has a sort of squatty catch

3. It Requires more attention to details

Benefits:

1.It teaches control

2. It uses a different pattern (same but different)

3.It makes you think (for the reasons given above)

4. It is fun!

Start off slow and develop good habits and techniques and then have fun training with this kettlebell drill. Enjoy it friends

 

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Movement isn’t just exercising, it is rather a lifestyle of striving to hit various directions and movement patterns across different planes of motion. Trying to fit those into a program can be challenging but is a lot of fun to figure out and to do.

Lately I have taken that challenge on and in my kettlebell training program have been adding in multi-directional components to my workouts and to my student’s training as well. We have been rotating, stepping, reaching and hitting a ton of other movement patterns, without neglecting strength, conditioning and other important factors, of course in less time spent training.

This week’s workout is one of them and is basically a rotational workout with a kettlebell that is designed to challenge you and help you get to your fitness goals.

 

Weekly Kettlebell Workout: An Intense Bendy Twisty Kettlebell Complex

 

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This week’s workout is done by doing: 5 rotational cleans, 5 “curtsy” lunges and 5 pivot presses.  Keep this going for as many quality rounds as possible in 10 to 20 minutes.

Take a look at the video below to see it done and then do it yourself.

 

 

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.

Click here to get my Ultimate Kettlebell swing tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

 

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Training for long-term results requires intelligence, planning, spending time on movement quality and many more factors. Each and every week, I strive to bring you my friends workouts that acknowledge these needs and help you get big gains in less time spent training.

 

 

That has been my goal for the last three years and I plan on continuing to do it as long as I am blessed to do so. This week’s workout offers my own brand of methodical madness to develop work capacity with the use of kettlebells and four basic movement patterns. They are the push-press, row, swing and squat.

Weekly Workout: The Intense Blast It Kettlebell Workout

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This week’s workout is done by doing: 10-15 push presses on one side
Immediately followed by row on the same side for 10 reps
Then keep doing it until you can’t be explosive in that move.

Then do 1 arm swings for the same rep-range
Followed by “competition depth” goblet squats for 10
Once again keep it going until you can’t be explosive.

Watch 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.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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One of my kettlebell students Steve is a real stand-up guy, he works very hard, has a very good sense of humor and is very athletic. So you can imagine that when I design workouts for him that they can be epic and are worthy of being on this blog for you my friends to enjoy. This week’s workout is one of them, so hold on be ready to be challenged!

Weekly Workout: Your Rentz is due!

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This workout involves bottom’s up lunges and presses, but don’t fear if you can’t do them yet– you can always do the moves from the rack position.

Click here for more on the bottom’s up kettlebell drills.

This workout is done by doing an outside the leg bottom’s up clean, controlling the kettlebell then lunging forward, pressing on the bottom and then standing up switching sides, then repeating it for 3 to 5 reps per side for as many quality rounds as you can do.

If you are pressed for time (pun intended), use a pretty heavy bell for this workout. You can go a bit lighter and work on this complex some more, if you have enough time to do so. The  choice is yours , just make sure that each rep is a good one. Because as you know crap leads to more crap in the long run!

Enjoy forends and watch the video below to see it in action

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.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

Over the last few weeks our posts have been geared towards why rotation in the athlete and human being is important as well as how to better develop this technique through mobility and stability work. (Click here to get them.)

 

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This week’s post will attempt to wrap up this topic and give you some ideas on how to train this movement and how to better apply it to your chosen sport and or life.

First, it is important to learn how to rotate properly to increase your power and efficiency and to possibly prevent overuse injuries in the movement chain.  The first step is to be aware that this rotation needs to come from your hips by internally rotating through them and by pushing the floor away as you do. This will spare your low back form over rotating which could lead to all kinds of back issues and pain as well it being a weaker way to accomplish this task.

After you worked on and develop that awareness, you will want to develop stability with the hip to shoulder separation. That is where this next movement comes in to both develop core stability and the hip shoulder separation that is needed for power and effective rotation.

 

Then after you learn this month well enough that both sides are even, you can move into developing power in this motion by using the drill below.

 

After you have come to own this drill the next progression is given below it is being demonstrated by one of my athletes Anthony.

 

All of these drills have one thing in common, they require that you learn to separate your hips and shoulders from each other. To do this last one it takes it a step further and requires that you turn your hip first and then your shoulder to do this drill with speed as well. So that is why in this sequence it is last and the most advanced of the three.

These drills are extremely useful to develop and improve rotation with power development at the same time. So give them a shot and contact me for further information and for proven training programs that will make your life and performance better.