I don’t know how many of you know much of history, but in September of 2011, I suffered a spinal cord injury and sustained permanent damage. In December of 2011, four levels of my neck were operated on. I underwent framenectamy, lamanectamy as well as other procedures to alleviate my spinal stenosis and remove the osteophyte that created my spinal edema (scar on my spinal cord). Needless to say, I couldn’t even hold a piece of paper in my hand until after the operation. Immediately after the surgery, I could not even bottoms up press a 10KG! (Now I can do the 28KG).
My son Spencer is 17 and one of the top ranked high school aged throwers in the country. He’s an RKC and is quite strong. I wanted to put a little more size on him, so I started incorporating some barbell training into his routine. We started doing dead lifts. I used to be able to rip 505 lbs of of the ground, but no more. Once I got over 305, my right hand (the side most adversely effected by the injury) would simply give out. I was getting very frustrated. During one training session, he suggested that I try to single leg barbell deadlifts. What a great suggestion! I’d been doing the Dual Bell Kettlebell Deadlifts for years, but it never dawned on me to do them with a barbell. At this point, I’m doing 185 max for my sets of 6 and my hand has no issue holding bar.
The point of the story is to simply talk about my deadlift numbers, but to listen to others and look outside o the box – especially when it comes to your own training. I’ve never had an issue coming up with solutions for others, but solving my own issue took listening to my kid!
A few weeks ago, my son and I were on a family fishing trip in Miami. It was Saturday afternoon and we needed to train, so we went down to the hotel gym and saw it loaded with treadmills, small dumbbells and a cable machine. We looked at each other & decided to head back to the room to do a bodyweight workout.
The first group of exercises included Bridges, Handstand Push-ups and Squats. We performed 5 sets of various repetitions. The next group included Split Squats, Dips and Abdominals. We also mixed in several variations of push-ups.
It was a great workout and it was completed in the room. The movements are based on exercises from Paul Wade’s Convict Conditioning book. Another little piece of equipment to bring with you is a jump rope. There are many times I intersperse bodyweight exercises with rounds of jumping rope.
When you are traveling, there is no reason not to train!
Strength & Honor,
The Pistol (Single Leg Squat): The most difficult and beneficial leg exercise – period. The training enroute a butt to heel Pistol develops balance, trunk stability and incredible leg strength. There are weight lifters that can full squat 500 to 600 pounds, yet they collapse and fall over when attempting the Pistol.
Get stronger while watching TV?!?!?!? Is this one of those nonsensical claims that require you to send in $14.99 every month for 6 months and you’ll receive some funky, plastic and foam device that will fall apart before you finish paying for it. No, this is much more simple – yet it does require effort.
Here’s an example – I posted it on my FaceBook page the other night and got some interesting responses as well as a bunch of people starting to do the same thing.
While on vacation, we were watching the Godfather on AMC. I was feeling a little antsy, so I decided to do some push-ups during the commercials. The commercial breaks were pretty long, so I did between 25 and 50 reps on each break. By the end of the movie, I had hit 500! And I felt great. I wasn’t even very sore the next day!
You don’t have to bang out 500 push-ups a night, but instead of sitting there watching TV and eating snacks – drop to the floor and do some push-ups, or abs or squats or whatever else you might want to try. Have some fun with it! You’ll amaze yourself, add some strength, burn some calories and not feel like a slug watching TV!
Train Hard & Train Often!
The Kettlebell Front Squat is a key movement directly applicable to virtually every sport and to ALL sports requiring explosive power and strength positions. The squat is also essential to everyday life. Picking up our child, carrying suitcases, getting up out a chair – to name a few. Many people believe that they can’t squat. However after one short lesson they realize that they can. In most cases, if you can sit on a toilet you are able to squat. We utilize an active negative method of pulling the hips into the squat position. Barring any severe deficiencies or physical limitations, this method has remarkable results – usually the first time it is applied!
Why is the Kettlebell Front Squat such an essential movement? The strength gains from the Kettlebell Front Squat experienced in the legs, hips and especially the core are greater and with a significantly lighter load than required with the back squat. When considering Sports Performance and General Fitness, there is a breakpoint where the training required and the muscle size created actually hinders your performance. For example, if squatting 400 lbs. helps you reach a 10.4 second mark in the 100 meter dash, squatting 450 lbs may not necessarily bring your sprint down to 10.2; you may actually become slower! Yes, your squat will increase, but your hamstrings and hips will become tighter thus slowing your movement. The aforementioned numbers are arbitrary. There are far too many variables in individuals and sports to effectively assign exact numbers. In order to provide accurate assessments, experimentation needs to be conducted on a case by case basis. However, I will add one caveat; if your goal to have an extremely heavy back squat and you are a powerlfter, you need to perform heavy sets of traditional, back squats. Even though the Kettlebell Front Squat (KFS) will help boost your back squat numbers, you still need to perform the actual movement that you are competing in.
The Kettlebell is placed in front of you, whether bottoms up, racked or bottoms down. Compression and core activation is required to stabilize your truck and and your spine. Compression, tension and an active negative are all employed as you inhale and pull yourself deep into your squat. The spine is kept long and strong with no “tail tuck” as you get to the bottom. A quick, short and forceful exhale shoots you upward to the fully locked position. The strength of your upper torso is also required/developed to hold the Kettlebell(s) in place as you perform your KFS. Proper power breathing and expansion of your intercostals and serratus, not to mention the development of your pectorals, forearms, biceps and triceps. The muscles that comprise latissimus dorsi are recruited to keep your back straight and strong to handle the load in front.
As far as actual weight is concerned, you have to use considerably less weight with a KFS than for a back squat with better results and less chance of injury. On the back squat, the object is to break parallel with the greatest amount of weight possible on your back and then stand back up into the upright position. One’s back is compromised from having to bend forward to get lower and the hips are also overloaded due to the wide stance. This position does not aide you in developing the strength and proper neural pattern for strength development. On the other hand, the proper execution of the KFS lends itself to activating the Central Nervous System to develop incredible strength the legs as well as in the core/stabilizers. By keeping the spine long and strong, you develop a “Tower of Power” enabling you to move resistive loads and push with your whole body.
I could go on and on about the Kettlebell Front Squat, but I’m sure that you only have a limited time to read! You need to get in there and start practicing your KFS! Substantial gains in your leg strength, increased your cardiovascular capacity and explosive power development, while creating a healthy spine and a pair knees, are all benefits of the Kettlebell Front Squat.
Get Strong and Stay Strong!
Coach Phil Ross, Master RKC
For more information of Strength, Conditioning or Kettlebells visit www.kettlebellking.com or call 201-612-1429.
The Dirty Dozen Exercises: Move #2, The Bridge
The Kettlebell Workout Library is HERE!
Learn from one of the country’s top Kettlebell Authorities in your own home or gym! Master RKC Phil Ross, Star of the Advanced Russian Kettlebell Workout Video and trainer to many fighters, athletes, celebrities and physicians designed and conducts these classes, has a new Video Series Available. The Kettlebell Workout Library.
The Kettlebell Workout Library is a culmination of more than 6 years of Kettlebell Based workouts designed by Martial Arts and Kettlebell Master Phil Ross. Kettlebell, Bodyweight, Plyometric, Dynamic Tension, Flexibility and Cardio Vascular Endurance are all addressed.
Lose weight and dramatically increase your strength with the S.W.A.T. (Strength, Weight and Athletic Training) System. There are 104 workouts and a manual included in this incredible training package. You will be able to challenge yourself and develop incredible strength and unmatched conditioning with this body of work. By simply varying the density, intensity and volume of the workouts included, each workout becomes four!
This may be the only Video Series you will ever need to purchase. The workouts will keep you strong and fit for a lifetime. Master Phil Ross has dedicated his life to training and developing programs to help athletes, fitness enthusiasts, personal trainers, coaches, law enforcement, military personnel, executives, surgeons and special needs clients to reach their goals, improve their performance and their lives. This video library is a result of more than 35 years of experience in fitness, sport and combat arts.
The Kettlebell Swing: Often to referred to as the “Mother of All Kettlebell Exercises” and is the root of all Kettlebell Training. The Kettlebell Swing is not only the basis but one of the biggest differentiators between Kettlebell Training and other strength and conditioning systems. The Kettlebell Swing “reverse engineers” the practitioner’s hips by the development of the hip hinge, hamstring and glute recruitment through the pop and lock required to execute the movement properly. In addition, the incredible rooting effect for power transference through the body is applicable to improved performance in virtually all sports and strength performance.
The Kettlebell Swing has so many benefits, yet many go untapped through poor execution. I’ve had people walk into my studio claiming “I love to swing, I do tons of them all of the time.” Then I watch them swing – Ooof! I don’t know where the heck they learned to “swing”, but now I know why they thought that swings were easy! No eccentric/concentric motion, shoulder’s not packed, no rooting, legs bent at the top and to much at the bottom, chicken necking so much that I thought was I hanging with Frank Perdue, lats not engaged, power leaks all over!
Now that we’ve looked at the poor examples, how do we execute the swing? Step one, find a quality instructor or at least purchase some DVDs or get your hands on a video program from one of the top flight RKC Instructors. I will mention, no matter how good a video is, nothing replaces working under the scrutiny of a qualified Kettlebell Instructor.
Starting from the ground up, let’s consider our feet. First make certain that your feet are the correct width apart. If they are too close, you’ll never be able to swing the bell between your legs. If they are too far apart, you won’t be able to completely fire your gluteus, thus leaking power. Additionally, you will tax your hip flexors more which could result in injury. Rooting with the floor is key. Take advantage of the feedback from your feet with the floor. Establishing that that intimate contact with the floor creates a map of you body’s nervous system and helps facilitate feedback and feedforward of movement. Draw your kneecaps up into your quadriceps as you lock out your knees. This should happen simultaneously to the driving of your coccyx to your naval and the contraction of your gluteus. While all of this in occurring, you need to shorten your abdominals by “zipping up” and exhaling a short, hard purposeful breath. Pack your shoulders and engage the lats as the power of the swing travels from the ground, through your feet, into your legs and through you hips and gluteus, up into your lats, passing through your arms and shoots out of the bottom of the Kettlebell. When you are swinging, think of “hips and grips”. It’s also very important that you go between full relaxation and full tension. This is how to develop incredibly useful strength!
There are quite a few swing variations. There are the two hand swings, the one hand swing, hopping lateral swing, hand to hand swing, dual bell swing, dead start swing, walking swings and the much maligned bottoms up swing, to name a few. All of the same principles apply to all of the swing variations, however there are certain unique benefits to each variation. Check out the accompanying video demonstrating some of the variations of the swing.
Now its time to get off of the computer and start swinging!