Posts Tagged ‘Swings’
Kettlebell Swings and Band Pushups for Strength and Endurance
10 Swings
10 Band Pushups
On the minute for 10 minutes.
GO!
Real World Core Training
What is core training?
Is it just ab crunching with that perfect crunch contraption inundating my NCAA basketball commercial breaks? Or, do you need those do hickeys and thingamabobbers like the ab circle pro?
If you think that’s real core training then just click that little red X at the top right of your computer screen.
What is the core anyways? Most tend to believe they are just those muscles you see or don’t see in the mirror between your chest and waist. However, the core is comprised of your abs, errectors, hips, glutes, and even your hamstrings as some folks contend.
Unfortunately most people think all they need to do is a bazillion crunches to get “ripped” abs. Don’t get me wrong, crunches will make your abs look good for a while but you will never develop any real core strength by doing them.
To develop a stronger core you need to squat and deadlift. You also need to include movements like sledgehammer swings, leg raises, ab rollouts, KB windmills, and a whole host of others that are too numerous to list here.
Below is a quick core finisher I used to get a little extra ab work in. It’s a simple circuit that will help you develop real core strength. If you aren’t doing any of these now, get them into your program ASAP.
I’m still working on my windmills but I think they’re getting better. Feel free to let me now where I can improve.
What are some of your favorite core training movements?
Drop a comment and let me know.
Density Training Love
I love density training. Charles Staley literally wrote the book on it.
It’s a great way to get a lot of work done is a relatively short amount of time. It’s usually done by using two non competing movements. The goal is to crush as many reps as possible of each movement in a given amount of time, usually 10-15 minutes.
Monday I had a brutal lower body session. I hit some heavy squats and RDLs. When I was finished I still had some juice left but I didn’t have a lot of time before my next group arrived. I broke out the kettlebells and hit the following density circuit below.
It’s not exactly Staley’s version of density training but I put in some WORK and got the job done I think! Check out the video below.
My KB technique is far from perfect. My double swings need some work for sure. However, just like sports, if you don’t practice the movements you suck at doing (for the moment) you’ll never improve.
What are some of your favorite density circuits?
Drop me a comment and let me know.
Sandbag Carrying and Kettlebell Swinging
One of the keys to continued progress is knowing when to back off. I’ve had 4 consecutive weeks of setting PRs in the deadlift and my body was starting to feel it mentally and physically.
So, yesterday was deadlift day and I decided make it a back off day. I pulled a few sets with some moderate weight and was done.
However, when I say back off, that just means my main lift. After I got through the deadlifts I cranked up the intensity with some heavy bulgarian split squats and sled drags, and sprints.
Then it was time to finish. I set the timer for 10 minutes and cranked 30 seconds of sandbag carries and kettlebell swings with 30 seconds rest in between. Check the video below.
This was a great way to finish.
It was just what my body needed.
Just because you may need to back off a little, doesn’t mean you should take it easy.
Attack every training session. Keep the up the intensity and finish with a fury!
Back to Basics Training Update
You don't get more basic than this!
This cycle is all about getting back to basics.
I love just using simple, heavy, basic, barbell movements couple with good ole bodyweight training!
Here’s a quick training update for days 3 and 4 of this cycle as well a good training tune!
Back to Basics Wk 1 – Day 3
1 – Sandbag Clean 3×5
2a – Bent Over Row 3×6
2b – Flat DB Press 3×10,9,7
3a – Pullups 3xsubmax
3b – Dips 3xsubmax
Conditioning (4rds)
Eight 20/10 intervals alternating burpees and sledge hammer swings.
Back to Basics Wk 1 – Day 4
1 – Deadlift 6×10,8,6,4,4,4
2a – Zercher Squat 3×8
2b – Leg Raises 3×20
3 – DB Split Squat 3x5ea.
Time to head over the new spot and start tearing down a wall to it ready to build beasts in Richmond, VA!
I’ll get some good before video and post it later.
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