How NOT to swing a Kettlebell

Kettlebells are a fantastic fitness tool when used properly. However, the consequence of ill-use not only wastes your time, it can quite easily lead to neuromuscular problems and injury. This video points out the two most common mistakes when swinging a kettlebell.




For more information on how to improve your technique along with coming course dates and venues, visit www.creatingchaos.co.uk 

1 Exercise To Finally Fix Posture


Posture is a well and truly cemented term into the modern psychology. As exercise professionals we're relentlessly told how important 'good' posture is to the way we exercise and how to encourage good posture as a way of living. These reminders are crucial and very valid yet it's also important to remember that modern lifestyle doesn't cater for good posture.

I'll elaborate. We sit down for a substantial portion of our lives, in fact, many of us are sat down for more time than we spend on our feet. Now, whilst reading this, you may have already adjusted your sitting position to a state that you feel is a little more aligned in terms of posture, maybe it was that very word in the title that caused the wriggle. The question is, can you hold good posture whilst sitting down? I'd argue not! You may well be able to sit in a position that looks to be tall with a degree of extension in your spine but is this good posture? I'd suggest that good posture embraces support from the muscles designed to support it. Sitting whereby hips and knees are bent at 90 degrees renders this theory an impossibility. Gluteals, transverse abdominus and a number of deep stabilisers are unable to do their job with that profile in the hips and so stability comes from elsewhere. Simply remember, looks can be deceiving.

Ok, those of you still in agreement will be still reading this. The fact is, we're not going to change the way that we live on a grand scale but we can adjust our thinking and training to focus on key areas that modern lifestyle neglects or disaffects.

We're already identifying that the gluteals are very much a victim of modern society. In terms of posture, why are they important? Well, amongst other things, the gluteals extend the hips (a necessary stage of walking). When not working properly, not only do other muscles compensate for this movement, it also leaves the lumbar spine vulnerable and weak. This has a knock on effect higher up the spine often causing tightness in the upper abdominals carrying up in to the chest and anterior shoulder area. Ramifications of poor gluteal activity below the hips can include tightness in the hamstrings, excessive tension in the knee joint and restricted mobility in the ankle.

This leads me to suggest 1 exercise that can make a huge difference; the kettlebell high pull. This exercise done properly encourages the gluteals to be the leading and driving force of hip extension unilaterally which is reflective of walking gait. It furthermore encourages a sequential extension travelling up the spine into the thoracic area providing a responsive and dynamic stretch to pectorals, upper abdominals and anterior shoulder.

I would always recommend using a lighter weight to start with but once technique is mastered, avoid being overly shy with your weight selection. The gluteals are a large set of muscles and thus require a substantial neural drive to effectively switch on. The speed of the movement will assist this but the force required to shift the load will help enormously. Given the chance, this large muscle group will opt for the lazy option and not respond...so don't let it.



Once mastered from a dead position, this exercise can be done within a kettlebell swing. Be cautious in swing, if the low back starts aching, return to the from dead variation as shown in the video.

Using a barbell is again, a further progression for this but, due to the bilateral hip extension, will not be as reflective of the contraction in walking gait.






Tag Team Training

Tag Team Training

The chances are, you'll have used this method of training before personally or with your clients. The question is, could you use it even more effectively to help your clients get better results?

Still unsure of what it is? Quite simply, tag team training is any format of conditioning whereby the timing for individual exercises is dictated by another activity/exercise.

Motivating clients is at the very top of the job spec for a fitness professional but there are various types of motivation, some linked with attitude and some linked with understanding. Actually making the decision to exercise needs motivation, as does going to the gym/park/class as does pushing yourself once there.

Putting the effort in once at the gym or class is where many fall down. Those without trainers to apply the big stick that almost just attend the gym without the application of effort are simply wasting their time.

So how can tag team training make a difference? Well, as you may well have experienced, people often would rather let themselves down than let someone else down. In exercise terms, this means there is a likelihood that people will work harder if the consequence of their actions directly affects someone else.

Ideally, this type of training suits 2 or more people but can be applied to one individual (I'll come onto how later). Therefore those with training partners or in groups can easily benefit from this.

Try the following circuit. The 'timer' is the station that dictates how long the other station runs for:

1. Skipping
2. (timer) 20 reps of each exercise - squats / press ups / jumping lunges / military press

Repeat 5 times with 45 second rest after each cycle

Adaptations:

Squats - use weight if possible or bodyweight to make easier
Press ups - full bodyweight if possible / off knees to make easier
Jumping lunges - stepping lunges to simplify
Military press - if not free weights, try prone shoulder press (press up whilst in the down dog position ((hips as high as possible)))

If looking to use this method of training for yourself. Complete station 2 first and take a note of how long it takes. Then simply skip for the same length of time. This way, you'll be driven by working faster to reduce the skipping duration.

Enjoy

Advanced Kettlebell Session

Whilst challenging, this session is great to develop your technique and efficiency with the bell whilst being very endurance focused.

Equipment - 1 x kettlebell (20/24kg male - 12/16kg female)

Simply alternate the kettlebell drills below with a 500 meter run (just below race pace - use slight incline if on treadmill). Each kettlebell set will include the previous kettlebell exercises, as such works as an ascending pyramid. For example 1st sequence - alt KB swings, 2nd sequence - alt KB swing both sides and then alt high pull (repeat sequence for time set). The sequence becomes longer but the duration remains set.



1. Alternate kettlebell swing
2. Alternate high pulls
3. Alternate clean & reverse lunge (step back on opposite leg to loaded side)
4. Push press (as coming out of lunge)
5. Snatch (from top of push press)
6. Thruster (Deep squat to press - after the snatch)

Enjoy, have some water at hand and let us know how you get on

Short blast workout - Sunday 8th Jan 2012

Phill Wright, Director, Creating Chaos

My workout from yesterday. Why not give this a go and then maybe get a client on it (or something similar).

I had to put together a quick but effective session as the Manchester derby was looming - just a shame we lost.

20 minute AMRAP - 6 REPS

Take 5+ minutes to warm up and prep your 6 stations. AMRAP = as many rounds as possible. For 20 minutes, you'll complete as many rounds of the 6 exercises below as you can (6 repetitions per exercise) in the sequence listed. Break when necessary, have water at hand and challenge yourself. Decrease/increase the listed loads as necessary for yourself.

Back squats (60kg)
Drop squats (bodyweight)
Single arm shoulder press (32kg / 6 REPS each side)
Press ups (bodyweight)
Olympic cleans (50kg)
Sprawls (bodyweight)

Let me know how you or your clients get on. Done well, it should be slightly smarting in the abdominal area...or, as they say in the US - abtastic!!