Have you tried this challenging movement? Try your strength and flexibility with the Two Hand Anyhow. Even lighter weights make this movement difficult! Swipe up on the same demo in our IG story to watch hundreds of demonstrations like this by @kbklivingfit ! 💪💪💪💪 💪💪💪💪💪💪💪💪💪💪💪 Visit my page to view more @kettlebelllife229
Via : @kettlebellkings
A little swing and snatch action to get the blood flowing..if you’re looking for a low impact way to add some cardio into your training then you’ll have to get on the kettlebell-wagon...also great for building strength and power. #kettlebells#comingsoon
It was great to see such a wide variety of health and fitness professionals attend our Intro to Kettlebells for Rehab and Performance course on Saturday. Thanks to everyone who attended and a big thanks to @mattduncanpt and @fitnessplaygroundaus for hosting the event.
Look out Adelaide, a February ‘19 date will be announced soon!
It never ceases to amaze me how many nuances can exist in one seemingly simple move. But I also think that’s what makes taking the time to introspect is so valuable...otherwise you get caught up in getting it done. It really is why we consider our #training a practice rather than a #workout . It’s the expression of our ‘art’, painting the details with a fine brush rather than a roller.
Take the one arm #kettlebell swing. Two details I always try to emphasize are: 1) find your best hinge (which includes your whole set up) before you launch. This is the quiet or stillness before the storm. Feel your tripod feet, glutes, lats, triceps and 360 core...not just your hams (& quads if you stay here long). 2) hike with your shoulder.
A great hike depends on a) where you are loaded (posterior chain, core) and b) where the KB is. Learn not to rush your hip extension so your shoulder does the work. Snap (or swim) that KB back like a quarterback so it comes closer to your hips for some extra oomph in your loading.
If your hinge & hike were good, your hips are in the drivers seat. In other words the KB is on a backward & forward path & your arm isn’t scooping any extra air. It also means you are explosive out of the bottom (hammer a nail, don’t staple papers). That results in hips extending while the KB is still pretty low...so you can hold onto your vertical plank during a luxurious float.
Now the final piece of today’s puzzle is holding onto that plank while letting gravity do its thing...to bring the KB closer to the action joint (shortening the moment arm and reducing forces on nearby lumbar) - your hip. This is what we mean by playing chicken 🐔 with the bell and something even the best instructors strive to improve every session. Done right and your next hinge is explosive, loading tons of energy in the posterior chain just waiting to fire again. #kettlebelltraining#StrongFirst#kettlebellswings#kettlebellworkout#power#explosiveness#sfsisterhood
💥29 box jumps (24 in)
💥29 KB swings (70# KB)
💥29 overhead lunges (45# barbell)
💥29 knees to elbows
💥29 goblet squats (70# KB)
Got me a new toy today (see kettlebell) and just had to swing that bad boy around.
The 1-2-3s of #kettlebell swings: Step 1- Assume Sumo Dead Lift and reach for the bell on the ground (tilt it toward you). Step 2- Drag the bell between your legs, like loading a slingshot! 3- Drive your hips powerfully forward, like releasing the rock from a slingshot (just be sure to turn on your core to prevent hyperextending after your shoulders, hips, and knees line up). #kettlebellswings#posteriorchain#glutes#hamstrings#back#power#strongfirst#rkc
[LOWER BACK DEADLIFT REHAB]
💡 Can you get hurt from deadlifts? Of course, you can get hurt from any exercise if not programmed well. Are they terrible for your back? No. Injuries….they happen! They are setbacks but the bright side is that the comeback will always be bigger than the setback.
✔ This gives you some time to learn more about your body and learn more about your injury. There's a lot of shitty information on the internet saying deadlifts are terrible and you'll blow your back, you know what I have to say? The only people who hate deadlifts are the ones that don't deadlift.
✔ Now, let me give you a quick overview of the research. The back is resilient AF, there are tons of ligaments and muscles attached to the spine that make it crazy robust. Low back pain has a poor correlation with biomechanical factors, it's actually more correlated to psychosocial factors.
✔ Let's say you read somewhere that deadlifts will harm your back. This gets processed in your brain as deadlifts being a bad thing. You do a little more volume than your body can handle which causes you to have pain. You immediately associate that pain with deadlifts being bad but it wasn't the exercise…it was the load!
✔ Here are three exercises you can use to help desensitize the movement and slowly build back to barbell deadlifts:
1.) Banded dumbbell deadlifts: Stress is typically directed towards your back in the bottom position. The bands help add resistance to the lock out without losing the bottom. Get stronger at the top while still loading the bottom…boom!
2.) Alternating kickstand deadlifts: This is just another variation to get some more hinges in. The more confidence reps you get in, the safer your nervous system will feel.
3.) DB suitcase deadlifts: Let's build the 'pattern' again. I think a lot of people that begin to deadlift without any coaching tend to pull with their lower backs more than drive with their legs. This variation helps you feel what its like to drive through your feet and also having an asymmetric load makes you brace your core.
👊🏼 Questions? Hit the comment box and feel free to tag a friend that needs some help getting back to deadlifting!