Monthly Archives: January 2015

Best Exercise You Ought to be Doing – The Kettlebell Pullover

2015 is here, and there are a lot of new faces in the gym.  “Resolution-ers” are filing in, jumping on the treadmill and banging out countless reps of sit-ups in hopes that this is the year they reach their goals.  If you have read my Core Training 101 post, you would already know that sit-ups are not the most effective way to strengthen your core. Nor will they help you get that six-pack you so desire.

Crunches

Enter the best core exercise in, well, ever.  The Kettlebell Pullover.  This is an exercise that I introduce to every client. I believe that it sets the foundation for strength and efficient movement.

Why you should use it-

  • Challenges The Core
    • When done correctly this exercise is taxing.  It looks easy at a glance, but when you maintain a posterior pelvic tilt and a rib pull, you will feel this like, “whoa!”  This is the type of exercise that the better you get, the harder it becomes.  If it is not difficult, you are not doing it correctly.
  • Teaches Proper Breath Patterning for Abdominal Support
    • Proper breathing is very important for your lower back and core.  And breathing properly helps maintain tightness and makes you stronger by increasing intra-abdominal pressure.  It is like wearing a weight belt without having to wear one.
    • This will ensure that you wont end up like those poor saps who wear a weight belt while walking around the gym or for arm curls.  Save those the weight belts for when you really need them to keep you from looking like a fool.Weight belt no no
  • Reinforces Technique at the Top of Squat and Deadlift
    • During the set up for the squat or deadlift, it is a common habit for people to hang out in an anterior pelvic tilt.  This puts increased stress on the lower back.  This exercise will help you build tension and find a better neutral position.  This will carry over to the top of your lifts and take excessive force off your spine.
  • Trains the deep core musculature – multifidus, transverse abdominus and obliques.
    • These muscles are very important for back health.  Studies have shown that those with recurring back pain have weak multifidi.  So this exercise can save your back!

The Technique

  • Start Position
    • Start lying on your back, with hips and knees bent at 90 degrees.
    • Grab kettlebell, medicine ball or dumbbell with arms extended over the chest
    • In this position, you will have a slight arch in your lower back.
  • The Movement
    • Flatten your lower back and sternum into the ground.  (Place an increased emphasis on your sternum and ribs)
    • Once flat, take a deep breath into your belly.
    • Reach your arms back as far as you can without any part of your lower back coming off the floor.
    • Once you reach the point in which your back wants to lift up, pull your ribs and spine harder into the ground and bring arms back to starting position.
  • Progressions
    • Make this exercise harder by
      • Lying on a foam roller
      • Putting your feet on the floor
      • Extend one leg outwards

If you can master this exercise, you will get the most out all your other core exercises. You will move better and have improved muscle activation and technique, not to mention a stronger, injury free back.


Best Articles From Last Week

I know it has been a long time since I have posted a best articles of the week post, but this series is back!  Down below are my summaries of a few articles that I found interesting and useful throughout the week (with there links below it) that I think will make for some good reading.

Hip-Thrust-Form

In today’s society, there is a great change happening in the fitness media.  The trend is not to be “model thin” anymore, but has become strong is sexy.  Along with this change, every woman wants a nicely toned derriere that would be worthy of Sir Mix A Lot “Booty Got Back” theme song. And fellas, don’t forget that woman don’t like men who have what my co-worker calls a “guillotine ass,” which is in reference to a guy with glutes so flat it looks like a guillotine had chopped it off (chopping hand gesture inserted here).   So how does one achieve this derriere especially when we live in a society that spends most of its time sitting on it?

At last, a solution! Glute Guy, Bret Contreras, has found the solution in this article. Bret uses EMG to test the differences between the squat and hip thrust to see how one could hypertrophy the glutes, so they too could land on the cover of paper magazine.

Squats vs Hip Thrusts – Bret Contreras

Running to First Base

In the strength and conditioning community running has gathered a bad rep.  If an athlete were to run, they would end up becoming small and weak, therefore, not to live happily ever after.  And in many ways this is true if that strength coach or personal trainer does not know what they are doing.  The bottom line becomes, any athlete and active person can benefit from aerobic training regardless of the goal.  The amount and intensity is all dependent on that person’s sport/lifestyle.  Read further to see why Mike Robertson, a renowned personal trainer and strength coach, recommends that aerobic training become better understood by fitness professionals as well as better utilized to help your client achieve the best results possible.

Real Talk About Aerobic Training for Athletes – Mike Roberston

LOW-CARB-PIC

I really like this article, and it does not just apply to active women.  Every person could benefit by understanding and knowing these three nutrition myths and how that can be holding you back from reaching your goals.  I especially think number three is important.  We hear that one a lot, and live and die by it, but we don’t always understand the implications of how this affects the physiology of the body.  Also, if you do cut calories, it should be cycled in and out, just as one would do in the exercise programs.  Meaning that if you were to cut calories to lose weight, it should be done in 2-4 week intervals, and then you should go back to consuming more calories.  This will serve to keep you from slowing your metabolism, losing lean muscle mass, and disrupting your hormonal balances.


Did You Reach Your Goals?

HappyNewYear2015

In January, I wrote a post talking about goal setting in which I shared my goals with you. So now its 2015, time to reflect back and see how we did!
I’ve had some pretty good success in 2014 with my fitness goals, and I hope all of you have too.  I feel most of my success came from putting myself out there and making myself accountable.  I have constantly challenged myself in front of my family, friends, peers and the internet. This put added pressure on me to keep pushing forward and to get as much out of both my nutrition and exercise as possible
Exercise January ’14 Numbers January 2014 Goals Current Numbers December 2015 Goals
Body Weight 163 lbs 175 lbs 184 lbs 185 lbs
Front Squat 195 lbs 225 lbs 205 lbs 245 lbs
Deadlift 275 lbs 315 lbs 350 lbs 400 lbs
Military Press 115 lbs 135 lbs 135 lbs 155 lbs
Turkish Get-up 88 lbs 100 lbs 96 lbs 100 lbs
Bench Press 205 lbs 225 lbs 225 lbs 250 lbs
My big 2015 goal is to have a 1,000 pounds total – meaning that if you add up all my weights lifted between my squat, deadlift and bench they would total 1,000 lbs.  Currently I am a little over 800 pounds: my squat is 245 pounds, deadlift is 350 and my bench 225.  Let’s see how close I can get by December.
Did any of you reach your goals in 2014? What are your goals for 2015?  Comment below and let me know!