Posts Tagged ‘simple exercise’



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.


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.



I sincerely hope that these posts on a movement that many desire to do  are helping you in your pursuit of your first chin up or to improve your technique. They may also make your form more efficient and possibly move on into advanced versions such as weighted chins and the one arm versions. The last few posts goals have been to help you prepare for this week’s concept which if you apply, will result in you ending up stronger than before as soon as you put them to work. Now although you will end up stronger, it doesn’t mean that you will end up doing this move for reps or at all today. (It can though) It will however result in you being the closer than before though!

This concept  that today’s post is about is  irradiation. Which involves you better stabilizing your body and making strength gains as a result of using it.


The following few paragraphs will give you a brief lesson on how to utilize this phenomenon to better build strength and how to apply that to your chin-up work. with the end goal of getting your first or improving your chin-up technique! These points are breathing, planks for learning how to create force,the ab brace and many more, without further ado let’s get to it!

Generating strength and increasing force can be amplified by using the proper breathing techniques. The diaphragm when used well stabilizes the spine and fires the deep core muscles resulting in greater force production in your pull-up work. On this movement pattern you will want to get a good breath in on the bottom of the move and exhale on the way up with a hiss, grunt or blow out hard as if you were trying to blow out candles. Watch the video below to learn more about this strength enhancing technique:

2. Planking for tension generation and or greater force:

After you have learned this vital component of strength of breathing you will want to learn how to produce tension. Tension is the foundation for generating force, power and efficient movement. This is simple to do and is done easily in a plank position, especially if you have a friend to train with. Get in a good plank position. (No saggy back or butt lift)

wpid-20150910_082857.jpg   wpid-20150910_082847.jpg

(Try again!)

Start by squeezing your feet together, then tighten your legs, squeeze your abs as if you were about to get kicked. (Your partner can help you with that, gently of course.) Clench your glutes, (if you do this right you will get a wedgey.) Finally push your hands and feet down into the floor to generate more tension. (You will know it, if you have it!)

wpid-20150910_082837.jpg                                                                       (Yeah dawg, there you go!)

3. Core brace:
When I first started training others the thought about using your abs was to pull in your belly button in. Then research found that if you do that draw in maneuver, that you double the spinal load and actually make yourself weaker as a result of it. Instead of drawing in to increase stability, you will want to brace as if you were about to get socked in the gut. As stated above in the plank paragraph.

4. Leg and glute squeeze:

As you may be aware power starts from the floor and is expressed in other parts of the body. A good example of this is the push-press, which starts in a wheel drive with hip extension and then ends up moving the load up into the air. This wonderful phenomenon however is not seen in pull-ups which are an open chain exercise (feet not on the floor) which makes it a harder movement as a result. So how can we get this effect of the legs to assist our upper pulling and make us better at pull-ups? The answer is the principle that I stated earlier, Irradiation. If you recall it is known to make its user stronger by using our central nervous system.

However, we can use your lower half to perform better at this movement. So when you set up on the bar, squeeze your legs together and squeeze your glutes as if you were trying to create a diamond in between them. Then imagine as if you were pulling the bar towards you. Hello increased strength!!!!!

5. Grip: 
Grip is a highly neurological action, in fact when a baby is born; they can breathe, poop, eat and grip things. Grip is also very much involved with creating muscular tension and making your strength work more effective. So in your pull-up/chin-up work choke the bar as if you hated it (you just may) and imagine trying to break it half.


we all have sticking points in our movements form squats to deads and every other move strength move. A good way to deal with this is to simply blast or accelerate through this challenging part of the move. It could be on the bottom, mid-way or so-on. Just know yourself and use this concept as needed!

Experimenting and trying out these different concepts can be vital in achieving your first or multiple pull-ups. Practice these concepts slowly, adding in one every session or every other and own the technique as you do you will continue to progress in your training and never be bored as you do!

Next week we will discuss programming and a few regressions and progressions to use to earn this coveted movement pattern that is closer than you think!

I often hear people say that they want to be sore from their training.  When I dig deeper into their thought process as to why they want to be sore,they never really have a reason for wanting to be so. I realize that a lot of time though these type of fitness people think that if they are sore post workout that some how that was a superior workout and that that makes them get results. These poor mixed up people chase soreness as an addict chases a high and usually end up hurt and burned out. Instead friends seek to work hard and to  be challenged each session in an intelligent way.





This series as well as this week’s workout will help you do just that, as you know its approach to fitness is both reasonable and sustainable. This series also covers just about every level of fitness by offering a simple workout and or a regression in effort to accommodate all.

Weekly Workout: Burn it to earn it!



This workout is done by doing partial and full squat holds followed by cleans 1-5 of each You can do this with goblet squats, front or racked squats and with one or two bells.



Men use a 16 to 32 kg bell
Women use a 12 to 20 kg bell


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.


If you have ever seen the movie the History of the World, you know about the part when Moses goes on the mountain and comes down with his “15 commandments.” then he drops a tablet and exclaims, ” here are my 10 commandments!”

Today’s post is not about those commandments funny or real; it is rather my fitness commandments based on science and my experience over my 12 year  career. Over the next few weeks, I will break down those principles and attempt to apply them to our training.

These principles of training have been around for a while and have brought fitness success to the user for many years now. They will do the same for you if you begin to incorporate them into your programming and training. It will take some thought and practice but in time you will begin to think by using these laws to train.

These rules (if you would) are as follows and I will write about each one in a post over the next few weeks and we then can discuss how to apply them to each of our own fitness training.

  • First have a goal and plan
  • Track your progress
  • Recover from your training
  • Individual differences
  • Overcompensation
  • Overload
  • The S.A.I.D Principle
  • The use/disuse principle
  • The Gas principle
  • The specificity principle 
  • If it makes you feel better, I will put a “thou shalt” before every post when I write them. Just to further cement the thought into your mind and to hopefully make you laugh a bit. So pay attention to this blog and subscribe if you haven’t to get all of these posts and to join in on the fun!

Being fit doesn’t have to take a bunch of time away from you and the things and  people who you love. In fact , you can be as fit as you need and want to be with just an hour spent training a week. The only down side about this type of approach is that you have to work very hard in the time that you do work on your fitness. But if you are willing to do just that, these weekly workouts are for you and if it is your first time reading one of these posts, welcome and feel free to look at the archives and try out all of the sessions that I have created along with other friends over the last two years.

After that brief little bunny trail,let’s take a look at this week’s workout and see how it is done so that you can get to it and not read my antics and “isims.”

Weekly Kettlebell workout: The Spliter

This week’s workout has an advanced move in it ; so if you don’t feel comfortable just do the basic version. It will also get you results!



This week’s fat blasting workout is done by doing:



5 split cleans to presses.
10 1 arm swings


Every time you clean you will also press each time for the reps given. After that then do your 10 1 arm swings. Do each move in the order given on each side, then rest if you need to and keep it going for as many quality reps and sets per side in 10 to 15 minutes.



Just as I stated earlier this workout will meet your fitness needs if you add in a bit of mobility work and there is your training time. Feel free to practice your hobby, or if you have a 3 month old as I do, you can spend time with him. (or her)

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.


One of my new kettlebell students gave me an awesome compliment the other day after he was finished with his session. He told me that he likes the way that I train him, and how I give him some lessons during the training session but, also how I challenge him with what he does presently know. It is nice to receive  such compliments from a newer person, because it shows that he is aware of my approach and how it works.


Each week, I strive to bring you the same type of experience through this series of workouts without taking too much of your precious time to do so. This week’s workout does just that; but it will also challenge you if you use the right bell size for your fitness and strength levels. It goes by the name of The Fat-Annihilator!



This week’s simplicity and flow make it a simple workout to do without having to have a PHD and offers enough challenge to help give you the body that you want in less time spent training.

Weekly Workout: The Fat-Annihilator



This workout is done by doing:

5 kettlebell overhead presses
10 Pushpresses
5 front squats
On each side


Take a rep off of each round and try to get it done as quick as possible with good form!



Enjoy this simple, but not easy strength and conditioning workout and come back next week for more fun, fat-loss and fitness!

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!

Kettlebell training is awesome and I spend a lot of time training with kettlebells, as you may know. Just that one tool can be used for strength, muscular endurance, cardio, movement correction and much more. However, just like any other tool it is just a tool. As the saying goes “to the man with the hammer, everything is a nail.”

A good coach knows and sees the value in every tool and uses them for people’s needs and goals the right way at the right time. In light of that this week’s workout is an intentional deviation from the norm and it involves a sled, some weight plates and your sheer determination to keep your consistent movement and form as you train.

Before your head explodes from anticipation this week’s workout: hell on wheels will blast fat, make you a better, stronger and more conditioned person while putting you outside and doing a very simple pushing or pulling motion. Yet don’t let its simplicity fool you; it will humble you while leaving you challenged!

This workout is a fast cardio session that is short in duration and probably should be done after training upper body. Or you can combine it with farmer’s walks as I did. (Do the sled after the carries.) This fat-blasting heart-training session is done by doing the following: Loading the sled with half of your heavy weight. So if you do six plates, you will do three so that you can run fast as you push the sled. (Or pull)

Next pick the area you want to push or pull the sled for. Time each run as you do it, then give yourself double that time in rest in order to keep the work fast on each set. (In other words if you run for thirty seconds, then you will rest for a minute and so-on.) In light of that if you begin to slow down even a bit call it quits and end your session. Record your time spent on the session and try to beat it the next time you do it.

Enjoy this week’s workout friends and continue to get awesome fitness results as you train for your fitness goals. If you like it, post your results below. (Time doing it, speed, etc) Let’s have some fun and get better as we do!


Click here to get my Ultimate Kettlebell Guide and Workouts.

Have you ever been stuck in line behind someone who just can’t decide what they want? I was behind a person one time at subway and they kept changing their mind on what they wanted. They would say Oh I want this…. wait no I want and so on. By the way have you noticed this only happens when you are in a rush! (Murphy’s law) I digress though, I believe that  this type of indecisiveness  comes from a lack of knowledge and conviction on what is good or not and or a fear of missing out if you choose one particular thing.

Many people treat their fitness this way they randomly bounce from program to program and gadget to gadget thinking that it will bring them results. However people like this rarely get anywhere near their goals and blame it on factors out of their control, such as their age, thyroid etc. I can only blame it on one thing lack of real knowledge of training and how the body works in relation to it.
ImageNot all training programs are created equal. There are certain fundamental facts that must be present in any training program in order for it to be effective in all of the areas needed in health and fitness. These are proper movement, strength, conditioning , flexibility and minimalism . If any of these are missing from your program will leave you lacking in a very important aspects of fitness and more importantly your health. I will cover each of these topics one by one over the next few weeks so watch for that.

Also if you haven’t subscribed, go ahead and do it now and you will get those posts and all of our weekly workouts designed to get you the most results in the minimum time. Just go to the follow tab and put your e-mail and you will get it automatically in your email in-box.



There is only one week left to get in  on my online fitness coaching program at the half off rate for the first three months. So hurry if you want the results of the super fit!

The other day  I helped clean up after a church event. The event went well and it was a lot of fun, I really enjoyed talking to people who I don’t always get a chance to. However the end came and we all got to work on cleaning up. There were tables to be moved and stuff to be put away.  None of it was super heavy, yet I witnessed people become smoked from moving it around. I also saw  unsafe lifting technique as my comrades worked hard to restore order.

I understand that many of these amazing people were a “bit” older than I am. However a lot of the issues that we experience as we get older are not just us aging, but are more a decline in power and muscle mass . This is exactly what I witnessed on this particular day a lack of strength and power due to not being involved in a good strength program.

you need to strength train

I am aware that our society still has a little bit of a stigma that serious strength training is for fanatics and weirdos. In fact there is an ad campaign done by planet fitness that shows that those that are serious about lifting weights as jerks , judgmental creeps and plain old idiots.

I am aware that this true at times. But I have been at various gyms for over a decade now and have only come across a few people like this in comparison to the good ones that I have met. So as anything this stereotype is taken to extreme and can be harmful to people who desperately need to get stronger by keeping them away from their local fitness center.

Enough with that rant, it is time to talk about some of the benefits of getting stronger. Now please  be aware I am not talking about breaking the world record in power-lifting but a sensible program  that will help overcome the challenges of aging.

Do you remember my story from before and the two issues that I mentioned in it?

1. fatigue from lifting lighter things: I know everyone’s reaction to this one will be that someone who gets tired from work needs aerobic conditioning. However, that is a wrong view and will not help anyone overcome this obstacle. Rather what is needed is to get stronger and to make the lighter load lighter to your brain. Who would you rather have move you, a power-lifter who can squat 500 lbs. or a marathon runner who can do 150 lbs? If you picked the power-lifter, you are correct!  The person who is stronger will be able to lift your lighter stuff for longer. Simply because it all will most likely be way below his one rep max. Whereas the runner will be lifting things that are closer to his and run out of gas quicker than you can say Bob is your uncle! The take away is work on getting stronger than your daily tasks require!

2. Unsafe technique when lifting things up: We are the sum total of the things that we practice. It is the same with lifting weights and things up. In addition to this if something feels heavy to you, your brain will automatically try to “cheat it up.” The proper and intelligent use of strength training will teach you how to lift things with good safe technique and get you strong enough to do it. For more information on how this principle will help you avoid a low back injury when lifting things up read this post:

why you need to strength train

I hope this post helps you, I want everyone to enjoy their lives and part of that is to take responsibility for what we can control. Getting older doesn’t have to be a miserable experience that make life harder than it has to be. We can choose to be proactive and begin to build strength and sufficient power to live a better life and even enjoy our chores and helping of others. Also if you are young and have read this post take the time to invest in your future by strength training now.

If you do not know what to do then contact me and we can talk about your goals and how I will help you get to them. Do it now because  this month because I am running a special that makes my online coaching half off for the first three months.

I will teach you how to get results that will transfer over to your life with less time spent training.

It is a no brainer!  Fill out the form below to get started today!

I guarantee your success or your money back!

The sun devil kettlebell workoutOur good friend and KIWK coach Mark Mellohusky took a trip out to Arizona recently and decided to make all of us feel bad about the weather that he left behind. In fact, I recall it being in the 20s while he was gone and then in the 50s when he came back. (Maybe he brought back the warm weather with him.) While he was there he put together this awesome and simple to do workout that any one can do with some modifications if necessary.

We at Killing It With kettlebells SJ believe that your workout should be uncomplicated, short/ intense and scalable to your goals/fitness levels. This has been the method to our madness for the last few months and this training is the same.  It is simply:

3  Double Kettlebell Cleans
Double Kettlebell Overhead Carry
3 Chinups

Killing It With Kettlebells SJ Workout Of  The Week:

The Sand Devil

The guidelines for success:

KIWK workout of the week- the drop down

As with anything worthwhile there are a few simple guidelines to follow to make this workout both safe and effective.

  • These three exercises completed in succession is considered a round.
  • Set the clock for 10 Minutes and do as many rounds as you can.
  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern ( in on the bottom of the swing movements and out on the top.)
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • If you can’t do chin-ups you may do any kind of row or chin-up progression.
  • Enjoy the fat blasting effect  and raised metabolism.

Also, I pleased to announce that I am offering my online fitness coaching at a half off rate for three months. If you sign up before the end of  the month of Jan.

If you want to come back from an injury and become stronger and fitter than before or if you have gotten nowhere for a while in your training, this program is for you! 
I am taking only four people on so join now before it’s too late 
Fill out the form below and get the coaching that you deserve today!