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!
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!
Dirty Dozen Move # 5: The Kettlebell Press
There are not too many many things cooler than pressing heavy weight over your head. The Kettlebell press is one of the best methods available to enable you to achieve these great feats of strength.
You may say that I can press dumbbells and barbells and get the same effect. Yes, you can press dumbbells and barbells – and there is nothing wrong with it. However for the “Best Bang for your Buck”, maximum shoulder load with reduced shoulder stress and a greater recruitment of stabilizers, the Kettlebell Press can’t be beat.
The Kettlebell Press differs from the dumbbell press and the barbell press in several ways. Dumbbells and barbells have a unilateral weight distribution, so there is a less of a need for the body make adjustments. Due to the shape of the Kettlebell, with it’s offset Center of Gravity (COG), the position of the weight constantly changes during the movement of the press. This requires more involvement of the core, stabilizers and lats to complete the movement. The pressing motion starts in a racked position with a tensioning of the body ends with the full lockout and the arm pressing the Kettlebell in line with or slighting behind the ear. This motion upward is accomplished with a “J” pattern of travel. The degree of the “J” may vary from practitioner to practitioner.
When pressing, you not only want to focus on pressing the bell skyward, but think about pressing your body away from the bell as well. This will also aid you in rooting with the floor and employing total body tension. We also need to pay particular attention to the width of your stance. Experiment with the wider then more narrow stance. You will discover that you are able to create more tension with a less than shoulder width stance.
As with many Kettlebell exercises, root with the floor, bring your coccyx to your naval, contract your glutes and abs, pack your shoulders and engage your lats. Focus on an exhale with the eccentric movement of the press and an inhale with the concentric portion, all accomplished while maintaining tension and compression.
When pressing heavier Kettlebells, you may employ a slight hip hitch to the opposite side of your pressing hand. This will help you recruit more of your lats. However, be certain no to go so far as to turn the press into a side press. In addition to the Military or Kettlebell Press and the Heavy Press there are many other presses with Kettlebells. Push Press, Jerk Press, Bottoms-up Press, Waiters Press, Side Press and the Bent Press, to name a few. There are also dual bell versions of most of the aforementioned.
Good luck with discovering or enhancing your Kettlebell Pressing Skills! If you have any any questions or comments on this introduction to the Kettlebell Press or any of the other Dirty Dozen Exercises, do not hesitate to contact me.
Train Hard and Train Often – Coach Phil
The Dirty Dozen Exercises: Move #4, The Hanging Abdominals
There is nothing sought after more than a set of “washboard abs”. A set of ripped, hard looking, abdominal region inspires awe and envy in everyone that sets eyes upon them. A “Cut Gut” is a sure telltale sign the the bearer is in incredible physical condition and that they “don’t have an ounce of fat” on them. How do we achieve these legendary abdominals of steel and sinew? How do we develop 6-pack abs that can withstand having cinderblocks piled on it and being hit with a sledgehammer? Can we develop our midsection so that we can absorb a full power knee drive from a Muay Thai Fighter or an uppercut from a Prize Boxer?
First of all, having a “ripped” abdominal section is not necessarily indicative of abdominal strength. It not simply the appearance, but how did they get those abs? By simply starving themselves or as the result of serious, pointed abdominal training? There are some fitness experts that recommend a thousand abdominal repetitions per day or some type of fitness apparatus that they are undoubtedly paid to endorse. These machines may or may not work and I don’t know how many of us have the time to perform a thousand or more crunches a day. So how do we achieve these legendary abdominals that can withstand having a 2 x 4 broken over them, but fit the workout into our overloaded lives?
If you are engaged in a consistent Kettlebell and Bodyweight training regiment, your abdominals and core are already receiving a great deal of work. However, if you want to take it to the next level and maximize the “best bang for the buck” for your abdominals, then Hanging Abdominal training is a must. You will discover that I do detest long, drawn out training sessions. Who has the time? How long can ANY of us effectively train while maintaining intensity and proper form? Plus – if you are an athlete, you want to leave time to practice your sports skills, not spend the bulk of your day with your strength and conditioning. If you are not a competitive athlete, you probably have work, family or social matters that require your attention. Use your time wisely.
There are several methods of practicing the hanging abdominals. or a beginner, I will recommend that you use (or purchase) the Dip, Pull-up & Ab Machine. The are available new for about $300, used for $100 or less. It will be the most useful apparatus that you ever purchase. No moving parts whatsoever. In addition to the video demonstrating the higher level abs, check out this one on YouTube It will show the machine. http://www.youtube.com/watch?v=MNNSJXfbCac. For beginners, simply raise your knees up to chest (or as high as you are able) while keeping your lumbar region (low back) pressed firmly against the back board of the machine. When you able to accomplish 20 repetitions with bent knees, then move to straight legged version and bring your legs up so that your heels are level with your waist. For the next level of this exercise, you bring your feet up to or above head level. Please remember to maintain a flat back against the back pad. Packing your shoulders and assuming a tall chest position are a must.
Once you are able to to perform the suspended abdominals, you are ready for the Hanging Abdominal training. There are three basic movements that I recommend. The Hanging Knee Lift, Jackknife and the Side to Side Jackknife. The easiest are the Hanging Knee Lift. Grasp a pull-up bar with your elbows straight and your shoulders packed. Do not allow for body sway. Contract your abs and raise your knees up to chest level. Work up to at least 20 repetitions prior to advancing toward the Jackknife Abs. For the straight Jackknife abs, assume the same position as during the Knee Lifts. Straighten your legs, steady your body and contract your abs as you raise your legs so that your feet are above the bar. Repeat. For the Side to Side Jackknife, simply raise your feet to one corner of the pull-up bar and then the other. This contralateral movement is incredible. As far as repetitions are concerned, start with 3 to 5 and then work your way up to 10 per set. Do not permit yourself to swing. You will not maximize the effect of the movement and you may expose yourself to injury. Packed shoulders, locked elbows and a steady body.
As always, train hard, train often and TRAIN SMART!
The “Dirty Dozen” Exercises:
More often than not, I get asked “Coach, what are the best exercises to do?” Or “If you were to choose “X” amount of exercise, what would they be?”. There are a plethora of great exercises and variations that my students and I truly love to do. However if I were to boil it down to several movements that are essential to any strength and conditioning regiment, I would choose 6 Kettlebell exercises and 6 Bodyweight movements.
I’m not saying that these are the ONLY exercises you should do but they all should be included in your workout regiment, no matter what your focus is. These exercises will increase strength, endurance, coordination, flexibility and durability like no others. These exercises will even improve your performance with your bench press, deadlift and bar squats.
Over the next year, I’ll be putting forth write ups accompanied by videos on the “Dirty Dozen”. We’ll discuss variations and progressions, especially when considering bodyweight. I’ll discuss each movement in depth and give my reasoning for the selection of each movement.
OK- here’s the list.
The Kettlebell Swing: This movement is the root of all Kettlebell Training and the great differentiator between Kettlebell based training and all other strength developing exercise systems. The Kettlebell Swing “reverse engineers” the practitioner’s hips by developing hip hinge through the pop and lock required to execute the movement properly.
The Front Squat: Single Rack or Bottoms up. Squatting is the most important movement for lower body and core strength. The Front Squat, by virtue of the position of the Kettlebell, this exercise requires the complete linkage of the upper and lower body. Tensioning of the trunk (core – tho I’m not a fan of the word) and maintaining the bell in the prescribed position requires considerable upper body engagement in addition to the tension in the trunk.
The Kettlebell Press: Pressing heavy weight above your head is very cool and extremely useful. The Kettlebell Press employs full range of motion, full body tension and active negative (downward) motion of the bell.
The Get-up: There is not a single movement that incorporates more muscles of the body than the Get up, also known as the Turkish Get Up or TGU. This incredible exercise is a signature movement of Kettlebell Training. Dynamic tension, balance, flexibility and body alignment are all developed with the TGU. The Clean: The Kettlebell Clean is used in a great deal of Kettlebell complexes, racking the kettlebell for Squats and Presses, but it’s an incredibly beneficial stand alone movement. A single arm clean taxes the stabilizers in the trunk as well as reinforcing the tensioning and relaxation.
The Kettlebell Snatch: This is my favorite of all Kettlebell movements. The Kettlebell Snatch is a ballistic movement that develops strength, endurance, speed, coordination and there is no question why this movement is used in both competitions and testing as a fitness barometer. The Kettlebell Snatch V02 Max workout is unmatched in maximizing one’s volume of oxygen uptake.
The Bridge: An ignored movement in American physical fitness. Very few athletes, except for wrestlers and gymnasts, utilize this crucial movement. The Bridge is exactly what it’s name connotes. The development of a strong, flexible spine linking together the upper torso with the trunk and lower limbs. Strong spinal erectors are essential to a healthy spine and unhindered movement. Key to athletics, active living and certain vocations – not to mention every day living!
Hanging Abdominals: One can do thousands of crunches and buy every gimmicky ab machine on the TV at 2:00am, nothing will develop your abdominals better than the Hanging the Abdominals. Lifting your legs up to your chest or your feet above your head develops and requires significant abdominal strength.
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 600 pounds, yet they collapse and fall over when attempting the Pistol.
The Hand Stand: This is the coolest of all bodyweight exercises. Nothing demonstrates full body control and balance than being able to invert yourself in the middle of a room and hold it there. The progressions building up to the Handstand develop incredible shoulder and trunk strength.
The Pull-up: There is no single exercise that demonstrates and develops upper body strength like the Pull-up. If you can do 20 pull-ups, you are in great shape. I challenge you to show me a person who can do 20 pull-ups and doesn’t have a 6-pack.
The Push-up: The Push-up is my favorite for several reasons. There are fun and challenging variations, the movement works not only your upper body but conditions your abdominals and reinforces the total body tensioning. The best thing about Push-ups is that you can do them virtually anywhere that there is a floor. Your bedroom, basement or office – anywhere. There is no good reason for you not to do them. Get started now!
There you have it. 12 exercises that no training regiment should be without. If you want to achieve ultimate, applicable strength and conditioning, your program needs to include these core “Dirty Dozen” exercises.
Over the next few weeks, Dragon Door will be announcing a number of promotions to its future RKC leadership team. Kicking off a dramatic new era for the RKC, we are proud to announce that Phil Ross has accepted the position of Master RKC with Dragon Door, effective January 1, 2013.
Phil is an exceptionally accomplished martial artist, athlete, trainer and kettlebell instructor and we are delighted to welcome him to Dragon Door’s dynamic new RKC leadership team. Below is a description of our new Master RKC’s accomplishments:
Phil Ross: 8th Degree Black Belt, Specialist in Bodyweight Strength and CK-FMS Certified.
Phil Ross’ name is synonymous with Martial Arts and Fitness. He is known as his area’s Kettlebell King and has successfully competed on the National Level in Submission Fighting, Kickboxing, both Full Contact & Point Karate, Taekwondo and Olympic Style Wrestling from 1979 through 2010. He has also held several titles in Bodybuilding and Power Lifting.
More important than his personal accomplishments are the many benefits that his students have gained. A multitude of very accomplished individuals have trained and continue to train with Phil Ross; US Special Forces, UFC Fighters and other Professional Fighters, Martial Arts School Owners, FBI Agents, DEA Agents, US Federal Marshals, High School Athletes, Police Officers, US Marines, Professional Athletes, Doctors, Attorneys, Educators, Students with Special Needs, Computer Programmers, Wall Street moguls, moms, dads, not to mention the thousands of children and teenagers trained over the years.
His training methods have produced champions in the sports of Karate, Kickboxing, both Collegiate and Olympic style wrestling, Track and Field, Lacrosse, Football, Volleyball, Golf, Baseball, Hockey, Tennis and Soccer, to name a few.
Due to the influence of his Grandfather and Father, Mr. Ross embarked on his combat arts and strength and fitness journey in the 1970’s. He has been on a continuous quest to improve himself and bring the best training available to his students. The owner/operator of his New Jersey based American Eagle MMA & Kettlebell studio ever since 1988, he provides over 35 classes per week in addition to his small group and private sessions.
Combat Arts Experience and Honors: Victorious in well over 300 combat competitions inclusive of matches in Karate, Kickboxing, Taekwondo, Wrestling and Submission Fighting. He competed successfully on the National Level from 1979 through 2010. Some of his honors include: Silver Medal at the 1979 AAU Eastern National Greco-Roman Wrestling Championships, Bronze Medal in the 1992 AAU Taekwondo Nationals, 1995 Free Fighting National Champion, 2010 NAGA No-Gi Submission Fighting Expert Level Champion, 8 Time Gold Medalist at the NJ Garden State Games Karate Championships, MVP at the 1996 NJ vs. NY Karate Challenge, Team Captain of the 1994 World Karate Union’s Team NJ second place World Championship team. Black Belt Hall of Fame Martial Artist, Brooklyn New York’s Big Apple Challenge 1989 Black Belt Kumite Champion.
Black Belts: East/West Martial Alliance, Combat Jiujitsu, Bando, Taekwondo
Instructorships: CDT, Arnis, Shamrock Submission Fighting
Fitness & Strength Honors: Mr. Wilkes Bodybuilding Champion in 1981, 3rd Place 1983 Mr. DC Bodybuilding, 1982 University of Maryland Olympic Lifting Champion, 1987 Reebok Challenge Power Lifting Champion, totaling 1400 lbs at a weight of 179.9 (370 Bench, 525 Squat & 505 Deadlift)
Fitness: RKC Certified Kettlebell Instructor, Master Personal Trainer, Functional Movement Specialist, Specialist in Bodyweight Strength Certified
Other Experience: High School Wrestling Coach, Professional Bodyguard
His S.A.V.E. Self Defense Fitness video series was Rated #1 by two separate nationally recognized video reviewers and his Advanced Russian Kettlebell video is ranked in the Top 10 of Kettlebell workout videos. His Kettlebell Basics Workshop and Manual was the approved Kettlebell Training Course by the National Academy of Sports Medicine for continuing education credits.
Welcome to Master Phil Ross’ YouTube Channel. Please feel free to take advantage of this opportunity to view one of the World’s Foremost authorities on Martial Arts & Fitness: FREE OF CHARGE! Have fun and expand your training knowledge with the posted workouts, movements and Defensive Tactics.