Jay Armstrong

Naked Swings

February 22, 2017 By Jay Armstrong 4 Comments

Jay Armstrong, Senior RKC Seesaw Press

Two years ago I woke up one morning and fell out of bed. I could not stand up. My right leg was in extreme pain and it felt like there was high voltage electricity running through it. A nerve in my back had been pinched by my vertebrae. I spent a week in the hospital on morphine while they ran tests. (Okay I think it was a week). Eventually, they did minimally invasive surgery to relieve the pressure on the nerve. Then, I began the slow rehabilitation process…

I went for a follow up visit with the surgeon. He told me, “There are two types of patients. The first type will use this sort of pain event and back surgery as an excuse. They will be afraid, they won’t work on regaining their movement abilities and they will never fully recover. You are probably the second type. You are the kind of person who will try to do too much too quickly and will soon have a relapse.” His advice to me was to be very careful.

I wanted a speedy recovery but I certainly did not want to go through this again. I realized two important things:

I must move if I wanted to regain my former movement skills and rehabilitate the lost abilities. (Yes, it was bad. After surgery, I was unable to get up off the floor without using my arms for assistance.)
I must pace my recovery so that I maximized my progress and minimized the risk of injury.

I run a place called The Kettlebell Club in Houston, Texas and I teach regular group classes there. I wanted to get back to swinging the kettlebell as soon as possible but also wanted to heed the surgeon’s warning. So, as soon as I possibly could, I began practicing naked swings – lots of them.

In workshops, classes and demonstrations I had often shown students the various aspects of the kettlebell swing without a weight. But, I had not performed many repetitions of kettlebell swings without a kettlebell. When I began religiously practicing naked swings I immediately realized that I had found a real jewel. The speed of your kettlebell swing is fixed when you have a kettlebell in your hand. But, without a kettlebell, you can perform the swing motion at a variety of speeds from very slow to very fast. You will improve the way you use your respiration to support the swinging motion. You can even pause at various points in the swing to check your posture or the activation of specific muscles. (Clearly, posture and spinal stabilization were a key focus for me.)

The top part of the kettlebell swing is a demonstration of ideal posture and spinal alignment. On each repetition, lengthen your spine, insure your thoracic spine is open, your head is over your shoulders, and your pelvis is in a neutral position (or slightly tucked).

The bottom part of the kettlebell swing is essentially the set up for a deadlift except that your hands have moved between your legs, behind your knees and lined up with your spine. Being able to spend time at the bottom of the kettlebell swing (since the kettlebell doesn’t force you to continue the movement) allows you to fine tune this position. You should feel a good loading of the posterior chain (i.e., glutes, hamstrings, back muscles, etc.) In addition, insure that your shoulders are well connected to your body while in this position.

The naked swing will also help your understanding of the transitions from top to bottom and from bottom to top. Without the kettlebell dictating the speed of the movement, you can maintain your erect posture while your hands slowly (and safely) move downward before you begin your hip hinge movement.

I credit the thousands of reps of naked swings with accelerating my recovery and in a virtually risk-free manner. In addition, this work significantly improved my understanding of the mechanics of the kettlebell swing and gave me an excellent, new teaching tool.

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Jay Armstrong is a Senior RKC, 6 Degree Black Belt TKD, and Master Z-Health Trainer. The past 30 years have been dedicated to helping others develop confidence through increased strength and pain-free, exceptional mobility. His quest for knowledge continues. He runs The Kettlebell Club in Houston, Texas.

It Isn’t Sitting, It’s the Chair

March 9, 2016 By Jay Armstrong 10 Comments

Jay Armstrong Sitting Stretching

We have all heard about the bad things that happen to our bodies as a result of sitting in a chair—slumped shoulders, collapsed ribcages, tight hip flexors, weak abs, etc. Yet, if you want to improve your flexibility, I recommend you sit down. However, instead of sitting on your soft, comfy couch with a tv remote in one hand, your assignment is to sit on the floor.

The typical armchair encourages you to pour yourself into the seat, completely disengaging your glutes and abs. Then, a pair of armrests beg you to round your shoulders forward and flare your elbows outward—all while collapsing your ribcage. With your ribcage collapsed, your breathing will be compromised. In this position, your head will jut in front of your shoulders, and stress will begin to creep into your neck.

Nothing about the “armchair seated position” resembles quality postural alignment.

Prior to the invention of these cushy posture-destroying chairs, human beings were forced to sit differently. If, after miles of walking, you decided to rest on the side of the trail, you probably would have looked to rest your buns on a rock. In this position, you still need to maintain control to keep from falling off the rock. You’ll probably need to sit with a relatively erect posture, while keeping your head over your shoulders. After all, you are simply resting your legs and not your entire body. The only time you are supposed to be completely relaxed is while lying down.

In our convenient Western lifestyle, we tend to stay further and further away from the ground. We don’t lie down or sit on the ground. However, sitting on the ground will potentially improve your flexibility for many other movements. I’ve outlined several ways to sit which can help improve posture, flexibility, and overall fitness.

Sitting Cross-Legged

When we sit in the cross-legged position, the femurs of upper legs are moved into external rotation. Sitting this way may also automatically encourage you to open your chest and properly align your spine.

Sitting on Your Heels

When we sit on our heels, we’re obviously putting our knees into maximum flexion. Simultaneously, our feet will usually move into complete plantar flexion. Once again this position automatically encourages us to sit with an erect posture, activating the muscles which stabilize the spine.

Sitting with Internal Leg Rotation

Most people have a tough time moving their upper legs into significant internal rotation. However, if you can flex your knees, move your knees apart and sit between them, you will greatly improve your ability to internally rotate your hip joints. The little guy in the picture has a rather extreme range of motion and may actually prefer to sit in this position.

Sitting With Internal Rotation

Sitting with Your Arms Behind You

The soft, cushy armchair combined with computer work constantly places our shoulders in front of our chest or sternum—encouraging internal rotation of the shoulder joint. When we sit on the floor and place one or both arms behind us, we externally rotate the upper arm and open the chest. This is an excellent corrective position.

Sitting With Arms Behind

Sitting with One or Both Legs Straight

If you want to improve your hamstring flexibility, or desire to do the splits, sitting with one or both legs straight is the ticket. Any method of sitting with one or both legs straight (see photo at the beginning of this post) will provide at least a little stretching of the straight leg. So, “stretching” doesn’t need to be just an activity within your kettlebell workout. You can just sit on the floor while working or watching television. More time spent in these positions will make them feel more natural. If you watch television—and I encourage you to find something else to do with your valuable time—start by sitting on the floor from one commercial break to the next. While you’re seated on the floor, increase your awareness of the position of your ribcage, head, and spine. You may be surprised by the intensity of the stretching sensations you feel from just spending time close to the earth.

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Find Your Passion

August 5, 2015 By Jay Armstrong 2 Comments

Jay Armstrong Split Press

I love training with kettlebells. The swing and kettlebell snatch are drills that help improve grip strength and increase cardiovascular capacity. The getup can improve core strength and balance. Regular training with a kettlebell can increase strength in a wide variety of areas and increase your functional mobility.

I also love the martial art of Tae Kwon Do. Regular practice of Tae Kwon Do will give you self-confidence and improve your ability to keep track of where you are as you move in 3-dimensional space. The ability to defend ourselves will allow us to face many of life’s challenges without undue fear of failure. We learn that we are capable of much more than we ever thought possible through the application of perseverance.

Jay Armstrong with Kettlebell Having a genuine love of kettlebell training and Tae Kwon Do makes it easy for me to find the time to practice these activities. In fact, I feel that an essential part of me is missing if I can’t find time for what I love. Yes, I am addicted. I must have air, water, food, love for my family, and I must move. Yes, I am a very lucky guy. But, what about you? Why are you exercising? What do you want to accomplish? How are you going to get from here to there?

Most people don’t want to dig deeply for the answers to these questions, but that is a very important part of the process. Some new clients come to me because their doctor or loved ones have told them that they “need” to exercise. Other people are hoping to find the magic bullet, pill or potion that will help them lose weight and look good naked. Many of these people are unaware that you simply cannot out-exercise a bad diet.

If you “need to”, “have to”, or “must” exercise then this activity or any other activity may soon start to feel like WORK. And as you probably already know, we tend to avoid things that we don’t enjoy. It will be difficult to incorporate an exercise program into an ongoing lifestyle change if the only reason is that we “ought” to do it. We will very often fall off the wagon and stop doing what we “should” be doing. Perhaps we should call it training or practice so that it can be something we “want” to do.

Enjoy physical activity Seek out a physical activity that is enjoyable, and therefore sustainable. Perhaps kettlebell training is such an activity. Kettlebell training can be done in a group class setting. This will allow you to share energy with others in the class. Spending time with other like-minded people can take an exercise program out of the “have to” category and turn it into something you want to do.

This is the first part of integrating a successful exercise program into your lifestyle. Make sure that the physical activity you choose as “exercise” is enjoyable, so that you will stick with the program. Exactly what will make it enjoyable is solely up to you. It can be camaraderie, competition or stress reduction. For most people, incorporating an exercise program into their lifestyle will bring their lives into a better balance and make life more enjoyable.

Here are a couple of things that make kettlebell training so appealing to me:

Jay Armstrong Kettlebell Get-Up Firstly, the kettlebell swing (when done correctly) provides an incredible number of health, strength, and endurance benefits for a relatively short investment of time and equipment. This means that I don’t need to do 50 exercises for each individual muscle. The kettlebell swing gives me a lot of bang for the buck. If I want more of a strength challenge I can simply increase the weight. If I want more of a cardio effect, I can increase the length of the sets or decrease the rest periods.

Secondly, the kettlebell provides a wide variety of training options. From halos, rows, getups, curls, squats, presses, and even kettlebell juggling, you can always find a fun and challenging drill. This is important, because boredom is the enemy. Whenever the brain checks out and we lose focus, we might as well be walking on a treadmill while reading a book and putting on makeup (no offense ladies). But, we can develop and improve skills, practice more safely, and enjoy our training sessions more when we are engaged and having fun. Yes, hard work can be fun! Yes, you can and should be improving your athletic skills.

Seek out a qualified kettlebell instructor who will insure that you are following the important, underlying principles. A good instructor will help keep you engaged, excited, and inspired to make progress.

Kettlebell training may be exactly what you need to add a sustainable physical challenge to your lifestyle.

Get up and move.

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Why are you working out?

June 25, 2014 By Jay Armstrong 1 Comment

Seesaw Press 2 - Red Shirt — **Could exercise be fun and help you undo the dysfunction of your daily non-activities?**

Most people treat exercise like it is a bad tasting prescription from the doctor. They HAVE TO do it because someone told them to do it. And what exactly are they supposed to do? Well, of course they need to get into shape, because if they get into shape they will reduce their risk of heart disease, cancer and premature death. At all costs we must avoid death. Bad news happy campers and kiddie troupers. It ain’t gonna happen. For most of us … death is unavoidable.

Here is an alternative plan. Exercise, work out, train, or play with the purpose of feeling better and being able to live life more fully. Make yourself strong and mobile and develop some endurance. As a result of your continued exercise program you should be able to engage in whatever physical activities give you joy.

If you are an American, you probably spend a lot of time at a computer, much of your day sitting at a desk texting, typing, or on the phone, and hour upon hour riding in a car. As a result of these many cumulative hours spent sitting on your all-too-wide and weak butt, you may be ill equipped to engage in many intense exercises for 1 hour, three times per week. This amount of exercise will probably not significantly change your weight. (That is mostly about diet and hormones.) These exercise programs may in fact cause you more harm than good. Furthermore, the thing you most need is to UNDO the damage done by the hours of maladaptation that is caused by sitting.

What kind of bad stuff is happening to your body and to your natural athleticism as a result of all this seated work?

While you are seated your glutes are generally turned off (as are your abs). So when you stand your hip flexors will seem overly tight and your pelvis will tip forward. This puts stress (and excessive curvature) on your lower back.
While working on the computer, your chest is collapsed (adversely affecting your breathing) and your shoulders are rounded forward. This causes your upper back (or thoracic spine) to become stuck and excessively curved in the opposite direction of your lower back.
Your eyes are fixed on a computer screen in an intermediate distance. Your inner ear (responsible for balance and coordinated movement) is not being challenged because your body is not changing position.

So, consider this… Choose some fun and engaging exercises that will help offset or counteract the ill effects of the daily desk job demise.

The kettlebell could be the training tool you have been looking for that will help you begin your rehabilitation. Unlike most exercises on machines in a gym, kettlebell training requires you to stop sitting and stand up. This might be the very first step to improved posture and a better you!

The kettlebell swing, the most fundamental move of the RKC system, includes a strong contraction of the glutes at the top of the swing. This “hip-snap” helps open up the hip flexors and helps teach the athlete to once again contract the glutes during loaded movement. The kettlebell swing and the lunge position of the Turkish getup both work to open up or release your tight hip flexors.

Putting a kettlebell overhead will help mobilize your upper back (or thoracic spine). The kettlebell press, the kettlebell snatch, and the Turkish getup all involve movement with a weight overhead. You must develop a strong, braced posture and a lengthened, erect spinal position to master these techniques. Once your thoracic spine is mobile and you can neutrally align your pelvis, you are well on your way to improved posture and reaching your next level of athletic performance.

Your vision and vestibular system (the inner ear) will be stimulated whenever you move the torso. This occurs when you turn around, bend over, lie down, stand up, etc. The kettlebell swing and the kettlebell snatch both involve a hip hinge and a tipping forward of the torso. This action will provide a significant amount of sensory input to the brain from the vision and vestibular systems. An even greater challenge is provided to your balance and sense of 3D orientation while performing the Turkish getup.

The best exercise program for most people is one that UNDOES the damage caused by lack of daily mobility and the hours of our seated work. Exercise programs must make you feel better, move better, and be able to handle the daily demands of life. If you workout program isn’t fun, you probably will not be able to sustain the practice for a very long time.

Kettlebell training is fun and challenging and is an engaging skill practice. Regular practice of the basic kettlebell drills will help you undo some of the damages of the standard American working environment.

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Jay Armstrong is a Senior RKC, 6 Degree Black Belt TKD, and Master Z-Health Trainer. The past 30 years have been dedicated to helping others develop confidence through increased strength and pain-free, exceptional mobility. His quest for knowledge continues. He runs The Kettlebell Club in Houston, Texas and can be reached here.

The Core Issue

April 10, 2014 By Jay Armstrong 1 Comment

Why Exercise?
Why are you exercising? One of the reasons I often hear is “I want to strengthen my core”. To do this many people are doing exercises (or thrashing about) while standing on an unstable surface such as a wobble board or a Bosu ball.

Another popular technique for developing a strong core is the plank. Now, I am a big fan of the plank since it demonstrates the principles of connection, linkage, tension, lengthening, etc. However, spending lots and lots of time practicing the plank will make you really good at doing the plank. This is particularly valuable if you fear that you might fall down in a dirty place with spiders and snakes on the floor and you will need to hold that position (about 8 inches above the ground) and be very still for an extended period of time.

A strong core that is only strong while you are stationary is pretty much useless. You need a core that can be strong while you are in motion. This requires two things:
1. A core that is resistant to loading in a variety of directions, and
2. The ability to use your arms and legs while your core is stabilized.

Enter the Turkish Getup.

Stability in Motion
This is a perfect example of a skill that requires a stabile core while the body is in motion. The weight overhead is supported and lifted by force directed into the ground. This force must go through limbs that are connected to a solid and strong core. The ability to maintain spinal length during movement is an essential element for most athletic activities. The muscles on our back put the spine into extension while the muscles on the front of the body put us into flexion. Both sets of muscles plus the muscles on the sides of our trunk must have a balanced amount of contraction in order to stabilize the spine in this straight, elongated position. You may consider this to be a good postural position and a corrective exercise for the many hours you spend hunched over your iPhone texting your friends.

Seated Position
The first move of the Turkish Getup involves moving from a supine (or lying) position to a seated position. If you tuck your chin and curl your spine into flexion as you perform this movement you will find that it pulls your arm forward, causes your leg to rise, and makes it very difficult to move into the seated position. Contract your abs while simultaneously opening your chest and lengthening from your head to your tailbone. This requires “core strength” in motion as you move from the lying position to the seated and nearly vertical spine position. The downward force of the kettlebell must travel through the arm, through the “core” and into the floor.

Kneeling Position
Transitioning from the seated position to the kneeling position is the second move of the Turkish Getup. During this phase you will pick up your hips and put one knee under yourself. Simultaneously pushing into the floor with one hand and one foot puts significant force into the side of your torso. So, your core will develop strength and stability from the side of your body. This is one of the areas often missed during popular core training sessions and it can be difficult to load in a practical manner. Increasing the weight or slowing down the transitional movement will both add load to this lateral core training drill.

Standing Position
Finally, you will move from the kneeling position to the standing position (or perform a one-arm, overhead lunge). For most people this is a very challenging movement pattern. Tight hip flexors and a rounded thoracic spine encourage the spine to pitch forward as the knee comes off of the ground. This will be accompanied by increased extension or rounding of the lower back or lumbar spine. Stabilize your low back by tightening your glutes and abs as you begin the ascent. Visualize the top of your head rising or being pulled upward by an invisible string. Of course, you may need to do significant, additional work to improve your thoracic mobility and to open up those restrictive hip flexors. However, the ability to stand up and kneel down with a strong, connected, and stabile core is an essential movement skill and is well worth the effort you put into improving this skill.

The Turkish Getup provides a wealth of opportunities for developing that all-elusive “strong core” in a straightforward and practical manner. It may not provide you with all of the excitement of holding a gut-wrenching, 5-minute plank but the type of core strength that you will develop will serve you well in other athletic movement patterns.

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Martial Artists and the Kettlebell Swing

February 5, 2014 By Jay Armstrong 3 Comments

When I encountered the kettlebell, it was love at first swing.

I knew immediately that this was a tool that would complement (rather than interfere with) martial arts training. Traditional efforts in the gym trying to develop big muscles made me strong, sore, and SLOW.

Swinging a kettlebell is clearly not traditional weight training. It will help your martial arts practice if you have the proper technique and a clear understanding of what you are trying to master. Two specific areas of martial arts skills that the kettlebell swing can help improve are:

Tense/Relax Cycling, and
Breath Control

If you feel you have been missing out on strength training or you want to add a different form of cardiovascular endurance training to your routine the kettlebell swing may be exactly what you need. But, the kettlebell swing has even more to offer if you are a martial artist.

Tense/Relax Cycling

Exceptional athletes have the ability to rapidly contract their muscles, or create tension, and then just as quickly release that expression of energy. In fact, one of the things that separates great athletes from good athletes is the ability to create a greater amount tension in a shorter period of time than their competitors and then to more quickly return to a relaxed state. This makes them more efficient. I call this skill the tense/relax cycling skill. This is the ability to rapidly command the desired muscles, and only those muscles, to tense and then to release this tension.

Visualize your favorite professional athlete. Would you characterize their best performances as tense or relaxed? Do you think their impressive performances require no effort? Of course not. They just make it look easy because there is no unnecessary tension.

The kettlebell swing is an athletic skill. It is one that requires tension, muscular control, balance, coordination and significant energy expenditure. This is complex movement pattern that incorporates many practical elemental skills.

As the kettlebell descends down and behind the kettlebell athlete, the maximum amount of force is experienced. The maximum amount of force is presented to the grip and the shoulders and then downward through the posterior chain and into the ground. This moment of maximum exertion (or tension) requires that the kettlebell athlete strongly contract the muscles of the abdomen (or core). The kettlebell doesn’t stay at the bottom position for long. So, this contraction of the core is brief.

The big muscles of the hamstring group and the glutes drive the hips forward and upward to project energy into the kettlebell. As the hips move forward, they must encounter an opposing force otherwise they will move far enough forward to put the lower back into excessive extension. Repetitively doing this will probably make your back hurt.

As the kettlebell moves forward, the kettlebell athlete returns to the standing position. This postural position is referred to as the “plank” position. It is a neutral alignment of the neck, thoracic spine, and lumbar spine. In order to achieve this position, there must be a significant, simultaneous contraction of many muscles. There are few muscles excluded from this contraction. The lats should be strongly contracted to connect the arms to the torso. The abs and core muscles should be strongly contracted to transfer the power from the legs to the arms and to prevent hyperextension of the lower back. The muscles of the legs should be strongly contracted to provide a strong base of support and rooting of the body to the ground. The kettlebell is only floating at the top of the swing for a brief period of time, so this display of high tension is momentary.

How do we improve on a particular skill? Skills improve through focused and intelligent practice. The rate of progress is also related to 1) the frequency of practice; 2) the number of repetitions; and 3) the load or intensity of the practice.

The kettlebell swing provides the martial artist with an excellent platform for improving the tense/relax cycling skill. This is a drill that can be practiced with a large number of repetitions and with great frequency. In addition, the drill is obviously practiced with a load that may sometimes be significant. This all adds up to imply that swinging a kettlebell is an excellent way to improve the martial artist’s ability to rapidly and strongly tense muscles and then just as rapidly release this tension.

Focus on this aspect of the kettlebell swing and you will find you delivery more power in your kicks and strikes. And, your newfound ability to quickly relax will greatly reduce your fatigue.

Breath Control

We have looked at the principle of tense/relax cycling and how a martial artist can use the kettlebell swing to improve this skill. Now, we will look at how the kettlebell swing can be employed to give the martial artist better breath control.

The topic of breathing and breath control could take up several volumes. We need oxygen to provide energy to our muscles and to our brain. Carbon dioxide is a waste by-product of energy expenditure. Breathing is the mechanism by which oxygen is added to the blood during the inhalation phase and CO2 is expelled during the exhalation phase. Both of these are important! Inefficient breathing techniques will cause premature fatigue and adversely affect cognition.

Breath control is an essential skill for everyone but especially for martial artists. Two of the breath control abilities that are required by a martial artist are: 1) a sharp, strong exhalation (or yell) to accompany a maximum contraction, breaking technique, or punch; and 2) the ability to effectively inhale while the core and abdominal muscles are contracted (as they are during a fight).

A forced exhalation through a restriction causes many of the abdominal muscles to contract strongly. Imagine you are blowing up a very stubborn balloon. This is what I mean by exhalation with restriction. This effort develops a tension that spreads throughout the entire body. Yelling simulates this effect and has been used for centuries in martial arts communities. This practice has become commonplace in the world of tennis (among other sports) where many players yell each time they hit the tennis ball. The technique of rapidly and forcefully expelling air through a restricted orifice will help you generate much more tension and power.

It is difficult to inhale when your abdominal muscles are contracted. It is virtually impossible to do so with an inefficient, chest-breathing technique. To breath when your stomach muscles are tight, you must pull the diaphragm downward. Whenever you step into the ring to fight, your abdominal muscles automatically contract to help protect the vital organs behind them. So, you should learn to breathe with these muscles contracted. Even if you are not a martial artist, these muscles contract in the same way whenever you are under stress (at work, at home, or during sports) or whenever you are afraid. Learning to breathe while your abdominal muscles are strongly contracted will improve your endurance whenever your are excited or under the stress of competition.

Both of these breathing techniques are skills. You can improve your breath control abilities through intelligent and focused practice. The kettlebell swing provides an excellent training opportunity to improve these abilities.

The total tension position at the top of the kettlebell swing (or the plank position) is a great time to use the sharp exhalation to generate a bit more tension. And, the quick sniff of air through the nose at the bottom of the kettlebell swing is an opportunity to practice inhalation with braced abdominal muscles.

Your skill will improve quickly if you practice with focus, if there are lots of reps, and if there is significant intensity. The kettlebell swing provides the ideal scenario for all of these requirements.

Workout with Purpose

Often, we are given exercises with the sole purpose of working and strengthening a specific muscle group. Or, perhaps the drills are designed to increase the size of a muscle. While these activities are not necessarily bad, wouldn’t it be better if the purpose of an exercise was to help us improve our ability to perform in a real-world situation or in a sports activity?

The kettlebell swing can be utilized for just such a reason. If you focus on the correct aspects of the technique, the kettlebell swing can improve your tense/relax cycling skill and improve your ability to use your breath to facilitate the development of tension. These skills are essential to all martial artists. I am sure you will see rapid progress if you focus on these goals during your kettlebell swings.

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