Monday, July 26, 2010

2 Hand Anyhow Squat and Press

 How about an introduction to an "old school" strongman lift?  Entertainers would often hold weight overhead while picking up another weight from the ground and pressing it overhead as well.  Some of the really skilled guys would support a platform of women overhead as their "weight", instead of a kettlebell, dumbell, or barbell.  Imagine the strength you would need to hold several hundred pounds overhead, while simultaneously maneuvering a second load up there are well.  Incredible!  Even with our awesome technology and highly researched training methods, I doubt there are many people alive who could do that today.  But I digress....

The video showcases me performing one of the many varieties of "2 Hand Anyhows."  This one is particularly challenging because of the strength and flexibility demands placed on the core due to the constant stabilization of a heavy load overhead.  Before you attempt this exercise, be sure you have familiarized yourself with the following basic exercises:  1) Squat, 2) 1 Arm Clean, 3) 1 Arm Press, and 4) Windmill.  Portions of all four exercises are found throughout the 2 Hand Anyhow Squat and Press.  Stay safe!

Monday, July 19, 2010

It's All in the Hips...Part 3

 My previous two posts demonstrated two exercises you should be doing to strengthen the deeper gluteal muscles.  Now I am prescribing an exercise that requires a lot of balance and stabilization around the hip.  This is by far the hardest of the three exercises.  You may find it difficult to perform even 1 repetition, so begin with just doing 1 repetition on each leg at a time.  Accumulate 5 reps on each side in a single training session.  Gradually work your way up to performing 5 repetitions on each side in a row, for 5 sets, with approximately 1 minute break between sets.

Performing the 3 gluteal exercises as a warmup prior to your swings, squats, and deadlifts will prime the system for optimal performance, as well as prevent problems in hip stability and strength.  You will surely notice a difference in mobility and strength in a matter of 3-4 weeks practice.  So get to work!

Wednesday, July 14, 2010

It's All in the Hips...Part 2

 As I mentioned in my previous post (Part 1 of "It's All in the Hips"), it is important to continually and frequently activate and strengthen the gluteal muscles during squatting, walking, and any hip dominant activity (like your kettlebell swings).  The previous exercise got you started with seated gluteal activation through band hip abductions.  Now it is time to introduce locomotion in a partially flexed hip position, i.e. a partial squat.  Most people find that this particular exercise quickly fatigues their gluteal muscles, assuming they use a band of appropriate resistance.  Start with performing 10 steps in each direction, and work up to multiple sets.  You have your get started!

Wednesday, July 7, 2010

It's All in the Hips...Part 1

Human movement should be hip dominant.  The hip is our center of gravity, and the muscles around it are incredibly strong, powerful, and resilient.  A great athlete learns to stiffen their core while mobilizing the hip musculature in highly coordinated patterns.  Somewhere in the middle of our high tech shoes and sedentary lifestyle, Americans have suffered from poor gluteal development and activation.  This "syndrome" has created symptoms of low back, knee, and foot pain, while reinforcing improper gait mechanics and weak core strength. 

When we squat and walk/run barefoot, the hip musculature develops and gets stronger, which creates better stability of the pelvis and core.  Since most of us don't squat or walk around in bare feet often, we need extra help in activating the gluteal muscles, especially the deeper postural gluteals, like the gluteus medius and piriformis.  This seated band hip abduction is a good place to start for you to begin recruiting and activating the deeper gluteal muscles, so they in turn, can properly stabilize and control the hip during your squatting, walking, and kettlebell swinging!

Thursday, July 1, 2010

Monday,7/5/10, 6pm CLASS CANCELLATION

I am canceling the regular Monday 6pm class on 7/5/10.  I will be taking off for the holiday weekend.  Classes will resume as usual on that Wednesday at 6pm, on 7/7/10.


Jason Schreiber, Director of Sports Performance

Another Descending Ladder Training

Here is another descending ladder routine that the class and I did outside in the sweltering heat and humidity. 

Goblet Squats: 10, 9, 8,....1 reps

              Pair up with:

2 Arm Swings: 10 reps each set

            Instructions:  Jump from 1 set of goblet squats to 1 sets of swings until the 10 sets of each are finished.  Notice only the goblet squats descend in reps each set.

1 Arm Press: 5, 4, 3, 2, 1 reps

              Pair up with:

1 Arm Snatch: 5 reps each set

              Instructions:  Jump from 1 set of presses to 1 set of snatches.  Switch to the other arm and repeat.  Then switch back to your original side and complete the descending sets of presses, followed by your snatches.  Notice that only the presses descend each set.