The Stacked Press

"The Stacked Press"

Okay I admit it, I am stubborn and I don't like to try anything new that requires me to use less weight, but this week I finally swallowed my pride and tried the kettlebell stacked press that is recommended by Kenneth Jay.

Guess what? My pride kept me from the absolute best KB pressing exercise ever.
Why would I say that?

1. The stacked press requires an absolute vertical forearm or the top bell will slip off the bottom bell.

2. The stacked press automatically recruits the Lat, I felt my Lats and back like never before when pressing. If you have ever wondered what pressing from the Lat feels like, then try the stacked press.

3. The stacked press absolutely required perfect technique, and therefore only low reps can can be used, I recommend using 1-3.

Check out this great video from www.avergaetoelite.com

Overhead Swings

This week I got Mike Boyles "Functional Strength Coach 3.0" and like all of Mikes information products it was excellent! There is so much information in this product and as I watch the videos I am sure I will have more info to write about as it relates to kettlebells.

On the strength training updates video Mike has finally come to a very logical conclusion and is now including KB's into his power training for his athletes. Mike makes special mention of the KB swing and how easy it is to learn, and it;s benefits in developing explosive hips, and also the swings positive "eccentric" effect. I could not agree more, but then Mike goes on to say that the swing should be taken as high as possible over head, his point if you snatch overhead then why not swing overhead?

In my opinion and this is only my opinion.

KB Swings overhead brings the shoulders into play to much and takes away the power focus from the hips. The swing is to be delivered by the hips and the arms are to act as ropes and the hands as hooks.

When a person performs a Snatch the bicep is supposed to line up with the ear at the top of the snatch, and the elbow also stays straight, when a person swings overhead the shoulders are forced into excessive internal rotation at the top of the swing, (at least in my mind they are), which could cause shoulder impingement.

The Snatch and the swing are two different exercises that are similar but will have different results on your strength and conditioning, perform them Hard Style and enjoy the PAIN!

Junk Yard Circuit

"The Junk Yard"

This week I bring a outdoor circuit i did with my PE classes.

I call it the "Junk Yard Circuit"

This what I did

I had the kids bring out the kettlebells, large tires, med balls, jump ropes, 40ft rope, sit-up mats etc.

The students put all the object into a large pile outside the weight room.

I then told the students to partner up and to go get 1 object for the pair.

After the pair got their 1 object i told them to make a large circuit but a pair with the same object could not be next to each other. I.e. KB's could not be next to each other a jump rope or a med ball needed to be between them.

I then gave each object a exercise i.e. KB'goblet squats, med balls=Russian twist, jump ropes = rope skip, sit-up mats= sit=up's etc.

Next partner "A" would go first for 30 seconds, then partner "B" would go for 30 seconds. At the next whistle they would rotate to the next object and start immediately the clock would not stop.

We continued until the students went all the way around the circle which took about 20 minutes.

Give it a shot!

Kettlebell Plyometrics

Are Kettlebell's Plyometrics?

From the book "Explosive Lifting For Sports" I will refer to the statement on what makes an exercise Plyometric.

"For an activity to be plyometric, it must include what is known as the stretch shortening cycle (SSC). This refers to loading a muscle eccentrically (the muscle lengthens against tension), followed rapidly by a concentric muscle action (the muscle shortens against resistance). The initial rapid eccentric motion allows subsequent concentric actions to exceed that which it could produce alone."

The book goes on with a couple examples:
The stride during sprinting is an example of a plyometric as well as the counter movement before the vertical jump.

How can KB's be a plyometric?

Well according to definition above KB's swings are definitely a plyometric exercise.

The downward movement of the Swing provides are very great eccentric load and stretch on the glutes and hamstrings, which is quickly followed by a concentric load on the hips and hamstrings.

So the KB swing by definition would be a plyometric exercise. This is just another example of the superior exercise benefits of Kettlebells, because a athlete can work Power and Strength simultaneously with KB's but more importantly so can the average Joe or Jane, because as we age we actually loose power more than strength. i.e older people have the strength to walk upstairs but not the power output to run upstairs.

Get off the machines and the seated leg press and POWER UP your workouts with Kettlebells!