Posts Tagged ‘personal training medford Nj’

 

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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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!

It’s funny to me how after a little while of not using a particular tool, that it can be fun again. It is awesome how recovery works and when it is time to kill it again. I felt this way about sled work for a while; since training for an event that had a sled push in it, I only used it a few times. However, the day before my holiday vacation, I went pretty heavy and did a bunch of it. This workout was so good that I decided to share it with you my friends, as our first workout of the year!

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This workout was fun to do and very challenging to finish. It was one of those dig deep type workouts that will test your mental toughness while making it better, blasting fat, building strength and working/strengthening your heart!

This workout is done by grabbing a light kettlebell for snatches or one arm swings. Then of course you will need the sled and lots of plates to load it. (If you don’t have a sled sprints are ok.)

Load your sled with the most challenging weight that you can do for 10 pushes a round with minimal rest. (I used 310 pounds)

Start off with your kettlebell ballistic (swing or snatch. I recommend snatches, if you know how to safely do it.) Do 10 a side then push your sled f9r 30 yards or sprint. Then rest as much as needed do 8 a side. Then the sled and so on all the way down to 2 swings or snatches. Then rest 5 minutes afterwards, do It again and so on just remember the volume will be less due to the heavy sled work or intense sprinting.

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(This workout is very effective, considering that I spent half of the 30 minutes on my warm-up!)

Sled coaching tips:
Push hard into the floor and drive knee forward as if you were putting it through a door.

How to do the kettlebell snatch:
https://youtu.be/z7zDQ12eBJc

How to do the 1 arm swing:
https://youtu.be/Tpby4oOF27o

Once again we have your guidelines for success

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  • 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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The full pistol or one leg squat is an advanced movement pattern that many would love to progress into and some even train to do. But somehow they never seem to be able to do it or if they do, it looks terrible and may lead to an injury at some point if they keep doing it that way. In light of that fact the goal of this post is to give you my reader some correctives to help you in your journey to a full pistol and to help those with ugly form improve their technique.

The few things that I will cover in this post are a few things that I have seen in my time coaching this move with clients and even in myself. So as always, try the move in this case the pistol, then do the specific corrective and then re-test the move again to see if it improved.

As with any move that involves this much complexity there are any number of things that could go wrong that can negatively affect this move. These qualities are: mobility, especially of the ankles and hips. There is also a need to master breathing specifically power breathing as well as ab strength. Finally, if none of those help it could be a motor-control thing and some re-patterning and regression of the drill could help take care of that as you work on improving this advanced squat.

Mobility:

Ankle:
Having a tight or restricted ankle can lead to poor pistol performance, in things such as: moving too much through your lumbar spine to make up for your ankle restrictions and or ending up on your toes and having a wobbly and later on a painful knee.

Below are some drills that you can use for your ankle to see if it helps you overcome this mobility deficit in your ankle if that is a problem for you.

In addition to these drills Goblet squats and practicing your pistol with a plate under your heel could help with this problem as well.

Hip flexors:
Tight and overactive hip-flexors can lead to crappy pistol technique. Use these two stretches and activation drills below to deal with this problem and then once again re-pattern the move with low reps and better form.

Tension:

Another important component of this move is the ability to create your own stability using an ab brace, power breathing and muscle tension. This increases your control and strength throughout the move and of course as you train this move, to decrease your usage of this ability to progress. The video below shows you how you can use the plank to develop this quality and increase your strength.

Ab strength:
Ab strength can be very helpful in owning this movement pattern as well as deep core stability. Use these two moves below to help build both in your program. I recommend doing the half-kneeling chop and lift as a warm up and the ab drills in your workout.

Counter balanced pistol:
Adding a counter balance on your pistol is a great way to help develop better form as you practice and it if you have a long femur, it could help you be able to do this move as well.

Heel lift:
If you have a bit of restricted ankle or lack core stability this regression can help you with being able to learn and earn this move. Watch the video below for demonstration of both.

Door pistol: 
this is one of my favorite drills to help my students achieve their full depth without overlying on an external help. This also requires that you create tension as a means to progress.

Box pistol:
this is another simple progression to build strength specific to the move and to pattern it as you train.

The next few moves are designed to help you build strength for the full pistol. Take a look at them and utilize them to help you build the force needed to help you get through the bottom to the lock out of the squat.

Step ups for pistol strength:

Split squats:

front squats:

You now have a good amount of information to work on and to develop the pistol. Get to work on it, try a corrective and then see if your form get better and stronger as you go along. I would almost recommend to get a friend or coach to watch you as you train and if you can’t do that, then you can video yourself to make sure that you are on pace to develop a pistol squat with good form for longevity and performance.

(Bottom’s up kettlebell and donut press. A super Kung-fu advanced variation!)

Variations of exercises are awesome to use, if the right purpose is presented in any program to do so. The kettlebell bottom’s up press is an awesome exercise along those lines. This exercise is a very useful drill for many different reasons and in my opinion should be added to any strength or fitness program. Here is the clincher though, hopefully before doing them, you have spent enough time on training your basic overhead press and don’t want to move on to the b.u.p. due to just boredom.

Over the last few years, I have used this exercise to help my clients, get stronger, leaner, improve their wrist stability and press better and this post will be a quick “rant” on that topic and brief tutorial on the move in the video below.

My thoughts on the B.U.P.;

 

I am deeply in love with this move, so much so that my wife probably should be threatened by it. (Just kidding) But seriously, I have this move to be a great tool to use in my training tool box and will get into some of its uses below.



I have seen this move build strength, help create better balance between wrist extensors and flexors in my clients and as a result creating better stability in the wrist area. I have also witnessed strength levels or the ability to create tension increase resulting in some of my clients unintentionally getting stronger in the over head press. One of my students press went up two bell sizes in a short period of a few weeks. As well as better creating awareness of body mechanics in the kettlebell rack position and throughout the pressing movement.

How to do them:

Now that you know how to do them in a very basic way, get to work and add them into your training. Remember to chalk your hands and or the bell before you do and get complete focused on doing this move that can help you become just better!

If you are looking to progress in your fitness, give me a buzz for my online coaching and program design service!

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 of my wife’s friends has been coming to the gym that I work at in Medford N.J. for the last three summers. She through her own research has come to know how training with kettlebells in the proper program can lead to awesome fitness results in less time spent training. She also realizes that not just anyone can teach her how to safely use this tool to get to the next level in her fitness. So during the summer she makes the trip from Germantown Philadelphia and trains with my group and by herself. May I say before I go on that she is an absolute pleasure to work with and an excellent student!

This last week was her final session with me for the summer and will continue to work with me online. So I figured that I would teach her one more quasi-advanced kettlebell drill, throw it in to a complex and challenge her and her fellow attendees that day and that is where and when this week’s workout was created and it is a good one!

Weekly Workout: The Fat Blasting Farewell Complex


This workout is done by doing per side:
3 cleans
3 overhead presses
5 squats
6 viking push-presses

Keep this going for as many quality reps and rounds as you can in 15 minutes.

Men use 14 to 24 kg (depending on strength levels, because the viking push-press needs to be fast.)
Ladies use an 10 kg 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!

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.

 

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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!

Mobility:
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!

This week’s title seems kind of funny. Doesn’t it ? Isn’t that say bottom ‘s up a drinking phrase? The answer is yes, it is. But in the world of kettlebells training as you may know, it is way of placing the  kettlebells handle down and the bottom up to make strength gains, enable people with bad shoulders to press at times , build grip , stability and s to improve your overhead press technique. So yes, bottoms up to your strength. Now let’s get on to this week’s workout!

Weekly Workout: Bottoms up to your strength (an intense kb workout)

( the Bottom’s up donut press a super advanced variation brought to you by yours truly)

The Bottom’s up variations are a bit advanced and only should be done in lower reps and by those who have been training with kettlebells for a while. If you however are beginning to do them, then do 1 to 3 reps each time as you do this week’s straight workout. As a side note, if you want to know if you are ready for bottom’s up, can you keep your wrist straight   on your other kb drills? If the answer is no, work on that and then move on to b.u. Otherwise you will regret trying to do the more advanced stuff, when you don’t have the basics down.

This week’s workout is done by doing:

1 B.U. clean to press up to 3 rungs
10 1 arm swings
suitcase carries 50 steps a side

Repeat this for 10 minutes while getting in as many quality rounds as you can and if you need a back off move for the B.U.P use a regular press or a push-press.

Have fun destroying fat and building strength with this workout and the other weekly workouts!

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!

Some workouts are created by accident, are pure genius and evilly delicious. This week’s workout is one of those, it was developed in one of our kettlebell classes right here in Medford N.J.. In an attempt to show our students the short depth that is involved in the push press. We had them do a deep regular squat and then go into the short squat of the kettlebell push press. What we quickly figured out was that this complex was an awesome workout that fit our mantra of simple yet devastating to the fat that people want to lose and to create the transformation that you seek!

 

That workout is The Triple Fat Smasher!

Build lean muscle and kick fat to the curb with this super intense kettlebell workout that will have you ecstatic about what you see staring back at you in the mirror in no time.

Training with one Kettlebell with proper technique and programming is one of the best ways to skyrocket your fitness results to exciting levels, but learning how to properly train with double kettlebells will send those results off the charts and into a new galaxy guaranteed!

Kettlebell training specialists Christian Lee, Moses Correa and Mark Mellohusky demonstrate an incredibly effective double kettlebell workout designed to get you maximum fitness results without wasting hours in the gym..

Here’s The Kettlebell Workout performed at Escape Fitness Medford NJ:

5 Double Kettlebell Squats To Double Kettlebell Push Press (alternating each move)
Kettlebell Farmer’s Walk for 50 steps each round.

These three movements completed in succession is considered a round

Set the clock for 10 to 20 minutes Minutes and do as many rounds as you can with good from in this time frame with this challenging total body workout.

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.

Choose a challenging kettlebell size to perform this workout.
Gals start with two 12kg or 16kg kettlebells.
Guys start with two 16 to 24 kg kettlebells.

So Destroy the Fat, Get Strong, Ramp up your Conditioning, Super Charge your Metabolism, Experience New Levels of Mobility and flat-out feel awesome with this double kettlebell workout.

Enjoy this great exercise & work it into your kettlebell exercise routine-your body will thank you by keeping you lean and improving your physical and mental well-being!

Click here for a free report on  the top 8 ways to use kettlebells for fat loss!