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!

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.

Thanks,

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.

Snatch Variations

 Here are a few variations of a snatches.  The first in a hang snatch, where you hold another kettlebell at hip level to increase the load through the hip musculature.  The second variation is an elevated snatch where you raise your feet about 6 inches off the ground, gaining an extra 6 inches of range of motion to improve the power of your hip explosion.  Both are great variations to incorporate into your training, as they both increase the involvement of the hip musculature, which carries over to strength and speed in most athletic endeavors.

Today's 6PM Kettlebell Class CANCELED

I have to cancel today's 6pm kettlebell class.  Sorry for any last minute inconvenience this may cause.

Thanks,

Jason Schreiber, Director of Sports Performance

Time to Pull Out My Pistol!

A "pistol" in my world is a single leg squat. It is an incredible act of athleticism, combining the need for simultaneous strength, flexibility, balance, and coordination.  It would be hard to find another exercise that covers so many bases.  Rarely will you spot someone in the gym performing them, due to their difficulty.  However, the road to being about to perform them is merely paved by intelligent and frequent drilling.  When I started trying, I certainly couldn't get down to the floor right away, and started by sitting back into a chair.  In a later video, I will go over how to start incorporating drills into your training that will allow you to work toward performing a full pistol with added weight in your hand.  For now, check out this introduction of what I have in store for you....

From the Ground Up Routine

Here is a great routine that forces you to utilize the getup as a means of switching between standing exercises.  Again, another great calorie burner, and if you push the pace, quite effective at improving conditioning as well.

                     START WITH:
1 Turkish Getup to 5 Single Arm Snatches -  keep moving between left and right sides. Continue for 4-6 minutes.
                   
                     SWITCH TO:
1 Turkish Getup to 5 Single Arm High Pulls - keep moving between left and right sides.  Continue for 4-6 minutes.

                     END WITH:
1 Turkish Getup to 5 Single Arm Swings - keep moving between left and right sides.  Continue for 4-6 minutes.

Tip:  Make your own variation!  All you need to do is combine the getup with ANY single arm exercise.  Use the getup to get to your standing position, complete the number of reps you want on that same arm of your standing position, go back to the ground using your getup technique, and switch side. Beginners should limit the total time training to about 20 minutes, being sure to include a 10 minute warmup prior and a 10 minute cooldown afterward.