Kettlebells for back pain? Neurosurgeon thinks so! And I agree here. In the last 12 months, I’ve taught a “Senior Kettlebells” class which I’m sure many of them have dealt with this or that pain before, during, and after class. But I’ve been told by a few of my class participants that they’ve quit taking pain medicine, quit needing cholesterol medications, and been able to do things around the house that they couldn’t do as easily before. Kettlebells truly do have a place in many rehabilitation programs.

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Senior Kettlebells

May 11, 2013

A couple of years ago I stumbled upon this thing called a kettlebell. For awhile, we didn’t actually own any in our gym but we used dumbbells as a pseudo-kettlebell. It worked for a little while, but eventually the company purchased the real thing. I used them as well as a couple of co-workers, but really they just sat there. Our members didn’t know what they were and so they sat collecting dust in the corner. I also own one and it sits at home next to my bedroom door. I started using them on my own really as a hobby. They were just a part of my exercise routine. Read the rest of this entry »

Sunday HIIT Week 3

January 15, 2012

Tonight’s workout consisted of a variety of exercises including some Elliptical, some Pilates, strength training and lastly the High Intensity Interval Training. Read the rest of this entry »

This week’s edition comes the day after Christmas and I think many of you women out there already know this exercise well; you just didn’t realize it! I actually got asked a couple weeks ago by an athlete for some exercises for his forearms. Read the rest of this entry »

Exercise of the Week: TABATA

September 13, 2011

Alrighty, welcome back to another week of exercise! This week’s “Exercise of the Week” is going to be a little different. Instead of picking a particular exercise, today we’re going to look at a particular workout. Some people would consider this to be their full workout for the day, but for me it’s a “finisher.”

I’ve heard this workout referred to as “4 minutes of hell!” and “4 minutes to Weight Loss.” However you choose to look at it is completely up to you! The workout for this week is TABATA

So what is TABATA anyway? Read the rest of this entry »

Top 5: Football Player

August 5, 2011

I could really take this population and split it into numerous groups, but I’m going to keep it to just one for the sake of this blog. If you’re looking for something specific, feel free to hit me up and ask away!

1) Hang Clean

I’ve mentioned it before and I’ll say it again. Hang Clean or an alternative is ESSENTIAL for an athlete to perform. This is one exercise I would include for everybody because it’s just that important IMO. Triple extension, jumping, explosiveness, and full-body. You get all of that in this one exercise. Can’t beat that!

2) Back Squat

There are many in the strength and conditioning field who have moved on and no longer utilize the back squat. I think this is still an excellent exercise to develop overall lower extremity strength. This can develop pure strength. One argument against the back squat is that athletes don’t perform with both feet planted and I agree, but this is still important for pure strength. I’m not sure of one exercise that can develop that strength the same way.

3) Agility Ladder

No matter the position, a football player has to have quick feet. Have to be agile and ready to move. The agility ladder is a great tool for developing this agility and it’s also a great cardiovascular workout! I can’t really name only a couple of exercises to do here; you’ll just have to look around and find what works for you. There are literally hundreds of things you can do with this.

4) Bench Press

Here’s another exercise that has taken it’s share of criticism over the last few years. I still think it is a great way to develop pure upper extremity strength. It’s consider a “push” exercise and having that ability to push is crucial in football. Whether you’re a lineman trying to block a defender or you’re a running back using a stiff arm, being able to push is important.

5) Kettlebell Swing

Last, but not least, the kettlebell swing. Yes I truly LOVE this exercise. Along with the Clean, this exercise is a MUST HAVE for an athlete. It is great at working the hip drive which is important during tackling and blocking. This exercise can also be used for both strength building and a cardiovascular workout.

Really up through high school, I don’t believe in athletes specializing. I would prefer to see more 3-sport athletes and so I train high school athletes in a way that they are going to be ready for just about any sport rather than performing all sport-specific activities that will limit their ability to play multiple sports. This first week, I will hit on 5 exercises I believe ANY athlete should be doing:

1) The Hang Clean

Power, explosiveness, full body: the keys to the hang clean and the keys to athletics. The hang clean is an Olympic lift that requires special instruction. It’s not one I would suggest an athlete try to just start doing on their own. I love this exercise because it truly works every joint in your body!

2) The Kettlebell Swing

You know my thoughts on the kettlebell swing. Another excellent exercise that works multiple joints and a major hip exercise. Check out some of my previous posts on the swings!

3) Rear Foot Elevated Split Squat

This is an exercise that goes under multiple names. Mike Boyle refers to it as the Rear Foot Elevated Split Squat or RFESS. I have referred to it previously as the Bulgarian Split Squats. I use a 20″ plyo box to elevate my back foot and squat using my glutes on the front leg to propel myself back up. This is an excellent exercise for not only strength, but also balance. Single leg exercises are important for athletes because very little in athletics are done with both feet on the ground.

4) Box Jump

High intensity so beware. But many people look at the vertical jump as a very important component of “athleticism” and this is one way to work on that.

5) TRX Lunge

I think all there is to say here is this: Have you seen my previous blog this week?

 

I consider each of these five exercises important to an athlete. Find you a good coach to teach you and away you go!

Squats

July 27, 2011

Ready for one of the most controversial topics in all of fitness and exercise? Here we go…

The squat is one of the most fundamental movements a human can do. There are a lot of fallacies out there about this movement and much of
it has come from those in the medical field who has filled society with a ton of BS. There are plenty of people out there who say that squats are bad for your knees. This includes physicians who I’ve been told tell patients they should only do a ¼ squat. Going to 90o of knee flexion or even going lower is a major no-no to many.  If you do a Google search, you’ll find hundreds of links telling you why you should or should not squat. Read the rest of this entry »

Workout 7/11/11

July 11, 2011

Workout tonight was as follows:
2×12 Lat Pulldowns
2×6 (each) Single Leg TRX Squat
2×12 DB Bench Press

30:30
30″ Single Arm Snatch
30″ Rest
30″ KB Swing
30″ Rest
30″ Single Arm Snatch
30″ Rest
30″ KB Swing
30″ Rest
30″ Single Arm Snatch
30″ Rest
30″ KB Swing
30″ Rest

Rest 4 minutes

30″ Single Arm Snatch
30″ Rest
30″ KB Swing
30″ Rest
30″ Single Arm Snatch
30″ Rest
30″ KB Swing
30″ Rest
30″ Single Arm Snatch
30″ Rest
30″ KB Swing
30″ Rest

Rest 4 minutes

30″ Single Arm Snatch
30″ Rest
30″ KB Swing
30″ Rest
30″ Single Arm Snatch
30″ Rest
30″ KB Swing
30″ Rest
30″ Single Arm Snatch
30″ Rest
30″ KB Swing
30″ Rest

So 26 minutes on the HR monitor. 152 BPM Average HR; 185 BPM Max HR. I didn’t go over 180 BPM until the last set of snatch. I was doing 8 snatches per arm in 30 seconds and 15-19 KB Swings in each 30 second period.

Solid workout although my heart rate didn’t really show it. I was easily recovering back to 115- BPM during that 4-minute rest period.

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