Plank Presses

Prone and side planks are among the most effective core exercises around.  For those unfamiliar with how to properly perform a plank, refer to my video here.  You must know how to perform a proper side plank before attempting a plank press.  Furthermore, you should clearly understand the purpose of the plank exercises, which is to strengthen your ability to create "super stiffness" between your rib cage and your pelvis.  For those unfamiliar with Dr. Stuart McGill's research on the necessity of "super stiffness" for lower back protection and performance, do some homework.  I use his core principles everyday, and they are certainly applicable to any athletic endeavor.  Visit his website, www.backfitpro.com, for more information.

A great advanced variation of a side plank, and another opportunity to develop super stiffness, is the plank press shown below.  Start with a very light weight, since most people's initial struggle is with the stability of the supportive shoulder on the bottom arm.  You'll want to be certain that your forearm of the top pressing arm stays at a perpendicular angle to the floor at all times, just as you would with a bent press.

Thumbtack Review

Please post reviews and testimonials of my training and kettlebell classes here. You may also include reviews on chiropractic services and rehabilitation as well.  Thumbtack is a site I am attempting to use to help generate interest in kettlebell classes and drive business, so any help is appreciated.

New Class Option

I am considering adding a new class during the week on thursday evenings at 6pm.  I ran a poll at the top of the blog for a while, and that seems like a popular option for participation.  However, there is the possibility that some of the people who voted are not actually attending classes here or even local.  So, I want anyone who is currently attending classes, or who lives locally wishing to attend classes, to reply to this post if you would like me to start that class option.  In your reply, please post your real name and your response, so I know that it is legitimate.  If I end up adding a thursday night class, I will also add a few hours before it for 1-on-1 training for those interested.  I figure I need about 6-8 people to commit to this class addition before I commit to it myself.  Thanks for your support!

Press Variations: Seesaw Press

 There are many different variations of your kettlebell press.  This version adds an element of coordination and shoulder/core stability to the mix, as one arm moves overhead while the other arm moves to the "rack."  Usually people need to start with a weight slightly less than what they can use correctly in one arm, just to develop the coordination for the exercise at first.  Try it out...

Basic Kettlebell Routine

Here is a great kettlebell routine using just the 5 basic exercises (getup, swing, clean, snatch, and press).

1 Turkish Getup : 5 One Arm Snatches - use a getup to climb to your feet, perform 5 snatches with that same arm, and after the 5th snatch, return to the floor using your getup technique.  Perform for 5 minutes straight.

 5 One Arm Swings, 5 Cleans, and 5 Presses - perform 5 reps of your swing, followed by 5 cleans, and finally five presses...all on one arm.  Then switch to the other arm and repeat.  Perform this for 5 minutes straight.

1 Goblet Squat : 5 Two Handed Swings - perform 1 goblet squat, followed by 5 swings immediately.  Keep moving back to back in that ratio for 5 minutes straight.

Total time spent exercising is 15 minutes, plus a warmup and cooldown.  This might be short, but it will not be easy!

Figure 8's

 One of the greatest lessons that kettlebell training provides is the "interconnectedness" your body and mind develop. Most novice lifters have very little body awareness and proprioception.  They have no "body flow."  Like a martial artist, gymnast, or other highly trained athlete, frequent kettlebell training develops a person's ability to utilize their body in dynamic and fluid ways, showcasing their power, strength, and mobility all in one. 

This is particularly important in daily life tasks.  Imagine if you stumbled on the curb and just abruptly plummeted face first while trying to brake your fall with your hand.  The emergency room visit to repair the broken bones, lesions, and tissue sprain would be quite expensive and painful.  Instead, imagine that same fall, but you learned to redirect your body on its side, tucking and rolling on impact, absorbing the energy through your core and hips.  You would simply brush yourself off and laugh at how disastrous the episode could have been! 

The kettlebell figure 8 teaches you that necessary proprioception and body flow.  You learn to combine rotary torsion with hip extension, while redirecting energy from your legs to your arms.  It take some time to get the coordination of the movement down, but you'll get it.  Now get to work!

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!

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!

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 task....now get started!

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!