Posts Tagged ‘butt hinge’

2014-07-29 19.02.30

I have to say that I am constantly inspired by my clients, athletes and followers. I love your feedback, work ethic and determination to do what is needed to get to your goals. You come to each session ready to train and give it your best, you listen when I tell you to make a change and the very best you can to implement it and let me regress your exercise without complaint when I see something that isn’t up to your potential. This week’s workout is dedicated to all of you and was inspired by one of my clients earlier this week.

Weekly Workout: The B Fat Blaster

This workout adds a tiny bit of complexity in, but is more than scalable to all levels of experience and fitness levels. It is done by doing: a rotational dead cleans for 30 seconds, followed by 8 step back lunges and then ending in 5 Viking push-presses. Do both sides rest as little or as much as needed and get back to work.

Guys use a 16 to 24 kg
Ladies use a 10 to 16 kg

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!


We as human beings can move in some many different directions along with various patterns. As a strength coach and personal trainer, my joy is to put together programs for my in person and online clients that helps them fit their sport or life. A good example of this concept would be using a deadlift to help my students pick things up safer; which is a task that we all must do throughout our days and life.                                 

Another movement that we often forget is how to rotate. Do you know that many low back injuries happen from not knowing how to rotate properly and as a result over rotating through our lumbar spine. (For more on this subject, click here.) As a result of this factor and since I am a solution guy this week’s workout will address this need to rotate better and burn some serious fat as well So be prepared to get strong in rotation, burn fat, get more conditioned and possibly have fun!                                         

 Weekly Kettlebells Workout: the Intense Rotating Fat Smasher!     

This week’s workout will be timed so grab a relatively light kettlebells to train with. I would recommend 50 to 60% and get ready to hate that load!  It is done by doing the following in the order given for the time prescribed.  30 seconds of rotational cleans 30 seconds of rotational thrusters followed by a minute of outside the leg swings!

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!

One day at 3 A.M. my dog began to freak out and wouldn’t be calmed down no matter how much we reassured her. So as a result, I got up out of bed and laid down with her on the coach. (My presence can usually calm her down.) Then we finally fell back to sleep and sometime later I heard my wife yell, MOSES! I think that my water broke, of course I being the intelligent man who I am said, really! Isn’t it a bit early for that. You see our child wasn’t supposed to be born until a month from that day. But thankfully my wife being very intelligent decided to call the hospital , talked to a nurse and told all that happened as a result, the nurse told us to come in. We then packed a bag (remember a month.) and began the drive to the hospital to meet our little one.



After many hours and a bit of sleep my wife gave birth to a baby boy, his name was Josh and I began the journey into fatherhood. I didn’t realize how much it would affect my fitness though and I have learned a few valuable lessons as a parent and of course want to share them with you!

I have spent years investing time into moving well and a big part of the focus is having good joint mobility. It is funny how fast all of that work can begin to disappear when you are carrying a baby around often. I can recall when my guy was very little working with one of my clients on the barbell clean and for a brief second my wrists would not extend and get into a good rack position. I was extremely perplexed, but then realized that I had been carrying a baby in wrist flexion and made my muscles tight as a result.

I also began to feel something that I had not felt for a few years and that was tight shoulder area muscles. My t-spine, pecs and other back muscles ended up getting tight from once again being in slight flexion while carrying around my little guy; then came the elbow pain factor from over use. So I began to apply my knowledge to my situation and came up with some solutions to these problems that wouldn’t be going away any time soon

First of all and the most uncomfortable feeling was what was going on in mid-back, so I began to work even diligently on my mobility, stability and breathing in this area. You will want to do the same, maintain your posture and keep your shoulders healthy with: T-spine mobility drillskettlebell halosArm bars, Turkish get ups and breathing drills. Also of course don’t forget to foam roll as much as you can!

You will also want to spend time on wrist mobility and making sure that your movement is as balanced as possible.

Working out:
You will find this part very challenging to do as a new dad; if you are like me then you feel obligated to help your partner with the little one. But you need to recognize that you need to stay fit for your baby and significant other’s benefit. Now you will not however be able to dedicate a lot of time to it. So you will want to train complex moves with a good amount of intensity in order to either maintain or get results from your training. Just don’t kill yourself; you may not sleep from one night to the other.

Some moves that you will want to incorporate in your training are:

Kettlebell swings
this movement will counteract the baby carry posture and help strengthen your back line.

Farmer’s walks

This will help you stabilize your shoulders and train your posture while working your abs.

You may find doing all of these moves to be very challenging and making time to train difficult, so I want to give you some options to help.

  1. Do shorter more frequent workouts:
    With any child time is a precious commodity, so you will not be able to spend as much time training as before. Instead pick a few complex moves and put them together with a bit more intensity than before, as well-doing super-sets and so-on. Now do this more often than before. (4 to 6 days a week)

    2. Train total body 2 times a week:
    This will cover all of your needs in your fitness for the time being and help you even make progress as you train

    3.Grease the groove:
    This is simple, pick a movement or two and do it on the hour or every two and so-on. For example as I writing this post, I took a break to do pistols. Just keep it away from failure and enjoy the gains!

You as a new dad or even an older one can still stay relatively fit through this busy time of your life and you don’t have to feel guilty about taking time for your health. Staying fit is a gift not only to yourself but your family as well. Just make sure to iron out the details with your partner and have a plan for what you are going to do and how much time you are going to do it in. If you have to work your mobility throughout the day to save time for your strength and or conditioning work, Just figure it out for you and stick to the plan using the points that I gave you and enjoy fatherhood!

I just need to do more” is what I hear from clients from time to time, now lack of activity can be an issue at times.  But this usually  means that I want to eat what I want but desire more activity and training  to offset my poor choices. This mindset is a huge problem in fitness today and the result is bodies that look like E.T. in addition to hormones that are screwed up. You see our bodies will adapt to more by making our overall body less.,(muscle etc) thus the sickly look of those who over train.

Having said that, the Killing It With kettlebells SJ workout of the is designed to avoid the extreme pitfalls of fitness and to get you fitter, leaner and moving better. All in the shortest  time possible and with the least amount of exercises. This is done by the exercise selection and the intensity involved. You simply have to have good kettlebell technique and follow the guidelines given to make it work. Enough talk, time for some action!

THE Killing It With Kettlebells 

Kettlebell work out of the week:


Double duty is a simple  to do,but hard to finish, fat blasting workout created with you in mind. All that is required of you is that you know how to do double swings, cleans and front squats.


  • Make sure that you have a good grasp on the three basic movements this workout utilizes.
  • Have access to two kettlebells in the weight that you choose to use.
  • Breathe by matching up your breathing with each movement( in on the bottom  and out on the top of the swing and clean. Then on the squat in on the way down and out on the top)
  • Rest as much as you need to but no more (you may be surprised what you are capable of!)
  • Do only quality reps only, pretend someone of great significance is watching you train.
  • Embrace the suck, remember why you are doing this in the first place!
  • Enjoy the fat blasting effect and raised metabolism!

If you are wondering about all of this talk by me about kettlebells, allow me to give you a free report to show you why.

Get it here:

After a busy holiday weekend, I decided to re-share this following workout. This challenging session is an advanced workout that combines the kettlebell snatch (or one arm swing if you don’t know how to snatch.) and an overhead carry to get in some stability work along with your strength-conditioning.

I am a big fan of this workout and after you do it, you will be as well! So grab your kettlebell and get to work burning fat, getting stronger , train your heart and shoulder stability all in one session!

Weekly Kettlebell Workout: The Snatch Walkout!

This week’s dreaded kettlebell workout of the week is the Snatch walkout. This involves snatching a 16 kg kettlebell to 24kg for men and 12 to 16 for the ladies five times and then doing an over head walk for five steps for 10 to 15 minutes or for rounds.

In order to do this workout you will need to:

1. Know how to snatch a bell. There is no sense in trying to do something you don’t know how to do. Just do a one arm swing instead and then a rack carry or suitcase for more steps.

2.Know when to bail out and use a rack carry and a one arm swing if necessary.

The guidelines for success:

KIWK workout of the week- the drop down

  • 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.
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.

Image  The Turkish Get-up is an exercise that confuses more people than advanced calculus and makes fit people look like morons as they attempt to practice it. What about you friend? What camp are you in ? Do you look at the Get-up and think I will never be able to do that? Or Maybe you ignore its existence and write it off as useless?

The goal of my posts over the next few weeks is to teach you how to do the Get-up.  Yet not only to do it, but to do it beautifully as you are supposed to! So pay attention friends and by the end of today you will be one step closer to owning this move that will make you stronger and  move better!

The first three steps of the get up are very, Very, VERY important. If you do not set up well, the rest of your Get-up will suffer as result! In light of this, our first move is to learn how to pick up the bell safely. Always ask yourself am I willing to do this with a 106 lb. Kettlebell and if the answer is no, don’t do it! To put the bell up, you will need to get in a fetal position and stick your bottom hand in the bell but use both hands to pull it towards your belly button. After that you will want to roll over to a supine position (facing up) press the bell up with both hands and pack your shoulder. ( shoulder packing means shoulder is down and back or in a anti-shrug, I will post more on this in the near future.)

After doing these two things we will want to learn to post to your elbow. This is where many go wrong because they turn this move into a sit up instead of a rolling maneuver. The way to avoid this is easy- simply use your heel and elbow to press over and up(as you will see in our video demonstrated by coach Mark Mellohusky) Finally for today we will post to the hand by using the corkscrew method (rotating the palm into the ground to press yourself up) As you practice these movements remember to do each one at a time and pause for 3 seconds to make sure it is done properly.

So subscribe friends so that you do not miss this set of instructional posts and videos on how to do the Get-Up well. Also here is the video I promised you. Follow the instructions and if you have any questions feel free to email me at

Now Ladies and Gentlemen: I present to you the fat blasting complex and your Killing It With Kettlebells SJ Kettlebell Workout of the week:


There are certain needs to should be addressed as we train. One of those needs are loaded carries, but are often neglected. This week’s workout will add those in as well as other fun and challenging moves. Get ready to melt off fat as a hot knife through butter!

The guidelines of this workout are:

1. You must know how to clean safely and snatch well. If you do not, do the last two weeks workouts.

2. Breath, match up your breathing with each movement. In on the bottom and out on the top.

3. Make sure to stay tight and not lean back on the carries, swings and so on.

4.Rest as much as you need to, but only as much as you have to!

5. Do all of the movements in the order given. (There is a method to my madness, trust me!)

They are:

1. Do 5 – 1 arm swings then carry the bell in rack position for five steps,  repeat on the other side.

2.  5 cleans and rack carry repeat on the other side

3. 5 overhead presses and suitcase carry (Again hit both sides)

4. 5 snatches and over head walks (Again hit both sides)

5. Keep repeating for 10 to 20 minutes

Enjoy the pain and fat loss!

As you probably know and remember that there is a wrestler on WWE named The Undertaker. Today’s post is not about him, (sorry to mislead) it is rather about a workout so very heinous that it could go by no other name! Oh what the heck, here is a pic of him anyway, Image I hope that amends for my misleading title!

Now without further ado let’s get into the Killing It Kettlebells South Jersey’s Kettlebell workout of the week. This week’s installment is a very challenging training and can be done if you are pressed for time and or after a strength session as a finisher. So if you are looking to get fitter and or burn fat this one is for you !

The workout is done by doing deadswings for a minute and then immediately followed by the heart beat carry for 50 steps. Then rest for the time allotted and repeat for 5 to 8 rounds.

As always, we now have the guidelines:

1st.  You have to know how to swing, if you don’t, then learn and in the meantime you can do last weeks workout. If you do know how to swing well then go to step two friends.

2nd.  Find an area that is safe and where you can do 50 paces (it can be 25 up and back, if needed)

3rd; watch your form, make sure above all else that you are hinging deeply and doing every rep with the utmost quality.

4th. The bell must be set down before every rep. (Otherwise it is not a dead swing.) However make sure you are hiking the bell back before you set it straight down.

5th If you need to pace your self do not come out of the hinge, instead give yourself a few extra seconds in between swings.

6th. Breath- once again, in on the back swing and out forcefully on the way up.

7th. Do as many rounds as you can with good form and give yourself 40 to 60 seconds rest in between sets. This training should last 10 to 15 mins. Enjoy the shredding and fat burning!

The following video gives a description and a visual aide for all of my visual friends.

Get to it friends and burn it off and get better!

ImageExercising is a lot like developing new behaviors and getting rid of old ones, in fact movement is behavior. Let me explain before you make a snap judgement: people who quit smoking have to replace the habit of smoking with some kind of new and positive habit. This often goes wrong because a lot of time we will begin to do harmful things like overeating and other bad habits. Also there is a need to pay attention to the things that trigger your habit or pay attention to the details.

Learning how to move better and or have proper form in a movement is the same. When we first begin to move better, we will feel awkward and uncomfortable as a person quitting a bad habit. Also much like the person stopping smoking we will have to pay great attention to detail as we practice our improved or new move.

I feel like this is an important fact to be aware of as we train our movement and bodies. I have seen many people fail at improving and stop an exercise in the middle of a set because “it felt funny” or they thought they were getting injured. In addition to this awareness this fact will mean that you will have to pay attention  your movement as you train and exercise. Good from do not happen by itself but bad from does!

Here are some tips to help you get the most out of your movements:

1. Pay attention to the “minor” details- There really is no such thing when it comes to exercise, the little stuff that you may neglect in the pursuit of fitness is oftentimes the stuff that gets you in the long run. “The little foxes destroy the vine” as the saying goes. So if you have even a small bowing in your knee when you work lower body or you don’t “pack” your shoulder on your upper body moves. Be sure that it will bite you in the rear in the long run by hurting you. So fix it, even if ti means you must regress your exercise to learn. However oftentimes it will mean just making the small adjustment, by paying attention to the details.

2. If you can’t figure out something ask a qualified person to help you- This may mean that you have to spend money now, however that will save you in doctor visits and medications. God only know how many times I have paid to get trained by someone with the knowledge that I need or asked a qualified peer to help me. So don’t be too proud to get the help from the right sources, you will be glad that you did!

3. Slow down the tempo of your workout if needed- Rushing through something just to get it done is a mistake and will screw up your movement.  Also you will not be able to make the little changes that are needed to perfect your form. So before you do anything make sure that you go over your mental checklist and once you have made yourself ready, then go. It may be that you have to push out your knees etc, make that happen and get to work.

4. stop before your form breaks down,    A good rule for this is to leave two reps in the tank when you strength train and to think of your workout as a practice session. In other words every training you should learn something and get better. As you leave some reserve you will find your self getting stronger, better and making tremendous progress in your training. Even follow this rule of form and practice as you condition, even though your goals may be to get tired. Form and safety first friend!

Once again this blog post is not exhaustive, but by following these few tips you will be safer and make progress in your training. If you choose to ignore them, you will reap the negative consequences of injury and over-training.  Also you most likely will end up being the guy that is stared at and thought of as dumb. Who wants that? not me! happy trails friends and see you next week, as I rant about life and mostly fitness.

This will be my last post about these movements in this detail. I hope that last few weeks have helped you gain a deeper understanding into programming and effective training. If so please leave a comment or email me at Also if you want me to write about any fitness questions do the same and I will answer them here on the blog in the form of a post.

Now having said that I will move into the “meat of today’s post. Our final human movement is the hinge, this movement should be trained pretty frequently especially for Americans because how much we sit. Another issue with this movement is that it doesn’t get trained so much by fitness buffs, because we want to hit the “show me” muscles such as chest and biceps. Leading to an imbalanced body and greater risk of injury as we train and play.

First and foremost we need to be able to touch our toes before we hinge. If you cannot do this simple movement task you most likely will be producing a move that will injure you and be completely ugly.  Needless to say if you can’t touch your toes you will want to get to the point where you can touch your toes before you do any hinge movements.

Then after that is done, you will now want to pattern the movement. There are two ways that are simple to learn this; one find the folds of your hips, stick your hands in them and push your hips back. This drill can be more effective if you stand in front of the wall and push your rear back to the wall. Another drill is to place a stick on your back, keeping it in contact with your head, mid back and butt as you hinge. This will ensure that you are moving through your hips and not hinging at your spine.

Now that you have established this movement we can then (and only then ) safely move into all of the deadlift variations. This is when it gets fun (and painful) because the kettlebell swing is a hinge deadlifts are a hinge. Olympics lifts involve hinging. So take your time and learn this move and progress throughout its variations! Happy training friends and get strong by training movement!