RKC School of Strength

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Workout of the Week

The Dirty Dozen Exercises: Move #4, The Hanging Abdominals

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There is nothing sought after more than a set of “washboard abs.” A set of ripped, hard looking, abdominal region inspires awe and envy in everyone that sets eyes upon them. A “Cut Gut” is a sure telltale sign the the bearer is in incredible physical condition and that they “don’t have an ounce of fat” on them. How do we achieve these legendary abdominals of steel and sinew? How do we develop 6-pack abs that can withstand having cinder-blocks piled on it and being hit with a sledgehammer? Can we develop our midsection so that we can absorb a full power knee drive from a Muay Thai Fighter or an uppercut from a Prize Boxer?

First of all, having a “ripped” abdominal section is not necessarily indicative of abdominal strength. It not simply the appearance, but how did they get those abs? By simply starving themselves or as the result of serious, pointed abdominal training? There are some fitness experts that recommend a thousand abdominal repetitions per day or some type of fitness apparatus that they are undoubtedly paid to endorse. These machines may or may not work and I don’t know how many of us have the time to perform a thousand or more crunches a day. So how do we achieve these legendary abdominals that can withstand having a 2 x 4 broken over them, but fit the workout into our overloaded lives?

2x4_Phil

If you are engaged in a consistent Kettlebell and Bodyweight training regiment, your abdominals and core are already receiving a great deal of work. However, if you want to take it to the next level and maximize the “best bang for the buck” for your abdominals,  then Hanging Abdominal training is a must. You will discover that I do detest long, drawn out training sessions. Who has the time? How long can ANY of us effectively train while maintaining intensity and proper form? Plus – if you are an athlete, you want to leave time to practice your sports skills, not spend the bulk of your day with your strength and conditioning. If you are not a competitive athlete, you probably have work, family or social matters that require your attention. Use your time wisely.

There are several methods of practicing the hanging abdominals. or a beginner, I will recommend that you use (or purchase) the Dip, Pull-up & Ab Machine. The are available new for about $300, used for $100 or less. It will be the most useful apparatus that you ever purchase. No moving parts whatsoever. In addition to the video demonstrating the higher level abs, check out this one on YouTube.  It will show the machine. For beginners, simply raise your knees up to chest (or as high as you are able) while keeping your lumbar region (low back) pressed firmly against the back board of the machine. When you able to accomplish 20 repetitions with bent knees, then move to straight legged version and bring your legs up so that your heels are level with your waist. For the next level of this exercise, you bring your feet up to or above head level. Please remember to maintain a flat back against the back pad. Packing your shoulders and assuming a tall chest position are a must.

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Once you are able to to perform the suspended abdominals, you are ready for the Hanging Abdominal training. There are three basic movements that I recommend. The Hanging Knee Lift, Jackknife and the Side to Side Jackknife. The easiest are the Hanging Knee Lift. Grasp a pull-up bar with your elbows straight and your shoulders packed. Do not allow for body sway. Contract your abs and raise your knees up to chest level. Work up to at least 20 repetitions prior to advancing toward the Jackknife Abs. For the straight Jackknife abs, assume the same position as during the Knee Lifts. Straighten your legs, steady your body and contract your abs as you raise your legs so that your feet are above the bar. Repeat. For the Side to Side Jackknife, simply raise your feet to one corner of the pull-up bar and then the other. This contra-lateral movement is incredible. As far as repetitions are concerned, start with 3 to 5 and then work your way up to 10 per set. Do not permit yourself to swing. You will not maximize the effect of the movement and you may expose yourself to injury. Packed shoulders, locked elbows and a steady body.

As always, train hard, train often and TRAIN SMART!

Coach Phil

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About Phil Ross, Master RKC, 8th Degree Black Belt, Specialist in Bodyweight Strength and CK-FMS Certified. Phil Ross’ name is synonymous with Martial Arts and Fitness. He is known as the area’s Kettlebell King and has successfully competed on the National Level in…  Read more here.

The 9-Minute Kettlebell Complex From Hell

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patflynn1

Complex creation is a delicate art. If not constructed thoughtfully and with a proper understanding of the primary function of the thing itself, you will not have a complex. You will have tapioca. You will be assiduously chugging your way through, sweat beating off your brow, optimistically thinking you’re going to make it, and then, out of nowhere, it hits you with the double snatch and there you are.

I employ kettlebell complexes for the singular function of augmenting metabolic capacity, and I would argue that that is how everyone ought to employ them.

Fatigue is not desired when training strength, as we’ve come to know. But when conditioning yourself, metabolically or otherwise, fatigue is nearly inevitable. To understand this is to know that if we wish to increase the efficient delivery of the metabolic pathways, blah, blah, blah, blah, blah, we must then impose a demand upon them blah, blah, blah, blah, blah , law of adaptation, blah, blah, blah. That is, if we wish to NOT get tired so quickly, then we have to make a habit out of tiring ourselves, from time to time.

And it is here that I admit even Crossfit has gained an elementary understanding. What they have failed to understand, however, is that capacity training does not need to be so complex or cluttered to be effective. There are perilous cracks in the system, you see—the inclusion of high rep Olympic lifting is demonstrative of this, and is in large part why I am naturally hesitant to encourage anyone to partake in a Crossfit WOD, less I have something against them.

So, if fatigue is generally unavoidable with capacity training—which it is—then we ought to construct our complexes from movements that are not of such a high technical skill. But this is not to say from movements that are easy—oh no, no, no.

Let us take the swing for example. It is a relatively low skill movement, is it not? I mean, you throw your hips back and then blast ‘em forward like you’re really getting after something. But would you call this an “easy” movement? I certainly would not—even after all these years I still would not call it an “easy” movement. To this very day the swing still presents me with a considerable metabolic challenge. But, since it is of relatively low skill, proficiency may be maintained well into the higher repetitions. Thus, it makes for a safe and convenient component for complex construction.

The same can be said of all the fundamental kettlebell movements, really. Yes, even the snatch. While the “czar of all kettlebell lifts” may be technically more demanding than the swing, it is still a relatively low-skill movement—particularly when compared to something like the barbell snatch.

This is why I fancy the kettlebell for metabolic training to the extent that I do. The movements are comparatively “low-skill” yet remain “high-demand”, not to mention friendlier on the joints than say kipping pull ups or box jumps (both of which are rubbish for capacity training, if you ask me).

Remember, the objective of metabolic conditioning is simply to keep the system as a whole under a prolonged period of stress (the heart, lungs, kidneys, etc) while cycling through various muscle groups and energy systems. This takes a special kind of conditioning to endure, specifically, it is what Arthur Jones referred to as “the metabolic condition”. This is to say that it takes metabolic conditioning to develop “the metabolic condition”. And what I’m saying is this can be achieved conveniently, cleanly, and safely through kettlebell complex training.

I have over at my website a library of metabolic conditioning complexes. I have even put together a free eBook of 101 of my favorite kettlebell complexes for blasting fat and boosting muscle. If you’re into this sort of thing, you may download it HERE.

But today, I wish to share with you one particularly heinous invention of mine.

Did I say invention? Because I did not mean to. No man is truly original—it is an impossible task, can’t be done. We are, in fact, congenitally incapable of origination, not a singular fleeting thought has ever truly been our own. We are ultimately all a function of our outside influences. Through these outside influences we may then make new associations and connections—if we are so able—and turn out innovation, but never, ever origination. We just can’t do it.

So I hereby concede that this is not my invention, simply my innovation. It is merely the consequence of what results when you enter the bathroom with Enter the Kettlebell in one hand, Dante’s Inferno in the other, and read them both in the very same session.

patflynn2

 

There are a few prerequisites to this complex. The first of which, is that you must own the technique of the all the collective kettlebell techniques individually. That is, you must have proficiency in each movement by itself before you even think about stringing them together. Actually, that’s pretty much the only prerequisite.

There are also a few rules to this complex. The first is unbreakable, and that, of course, is to maintain safe form at all times. If form starts to go, put the bell down at once and rest for as long as necessary. The second is to maintain consistent form; meaning, as you grow more and more fatigued, you must diligently fight the urge to cheat reps—namely, cutting depth in the swing or the squat. I’d rather you rested and continued on with consistent form when you are able than to push through sloppily and disjointedly. Thirdly, work at a REASONABLE pace. Do NOT make an attempt to squeeze as many reps in per set as possible, as this will only lead to some really crappy movement. The idea here is not to try and set any records, just to keep moving the entire time with good form.

For the average male a 16kg or 20kg kettlebell will do fine. This may seem light, but just take my word on it for now. For the ladies, I’d recommend an 8kg or a 12kg.

The complex is as follows:

 The one arm swing (30 seconds left + 30 seconds right)

The high pull (30 seconds left + 30 seconds right)

The clean (30 seconds left + 30 seconds right)

The snatch (30 seconds left + 30 seconds right)

The reverse lunge (30 seconds left + 30 seconds right)

The military press (30 seconds left + 30 seconds right)

The two hand swing (30 seconds)

Four point plank (30 seconds)

The two hand swing (30 seconds)

Four point plank (30 seconds)

Push Up (30 seconds)

 

Hey, I guess that’s really only eight a half minutes. Go figure.

 

*The source of this complex at present remains unverified. It is likely that it is not actually from Hell as the author claims.

***

patflynn3

 

Pat Flynn is the founder of Chronicles of Strength, publisher of the Chronicles of Strength Newsletter, and chief contributor to the Chronicles of Strength Inner Circle – a membership site dedicated to helping others grow strong(er) and get lean(er) through kettlebell training and primal fitness approaches. Pat is also the co-author of the upcoming book tentatively titled Paleo Fitness for Dummies.

But that is not the worst. Pat Flynn is also a certified Russian Kettlebell Challenge instructor, and other things of the sort. He talks mostly on how to chop fat and build muscle through kettlebell complex training.

He has an unrivaled capacity to think hard about himself for hours on end – and when at last he is exhausted of the subject matter, he is then in a condition to watch Matlock.

 

My Journey to the 1 Arm, 1 Leg Push Up

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I’ve always been interested in mastering body weight exercises. There is a fascination with athletes that are able to push and pull their body around with total body strength as opposed to those that can only lift a heavy object. When I began kettlebell training, and more specifically, when I got certified in RKC, I began drifting towards the body weight challenges.

At my RKC2 in April 2012, I bought the Convict Conditioning book and signed up for the Naked Warrior cert held in October. Females were required to do a 1 arm push up to pass. I didn’t know much about the technique of the 1 arm push up and with only a few months to prepare, I dug into the CC book for guidance. My program design was centered on training Pull ups, HLR, OAPU, Pistols, Handstands, and Bridge work.

Just prior to the cert, the results were: HLR- 2 sets 27reps, Pistols- 37right/37left, Uneven Pull Ups- 5sets 5reps, Bridges improved, and even though I was hesitant in kicking up a Handstand, I had help getting up and then would hold the position. And of course, sets of 1 arm assisted push-ups. I had actually gotten an ugly 1APU . The strength was there but the mechanics of tension, engaging hollow, breathing, etc., was missing.

The Naked Warrior cert went into details with creating tension, engaging hollow, breathing, shoulder positioning, etc. and it all came together for me. I was able to achieve the 1 arm push up.

Here’s a demonstration video, followed by some cues:

 

 

Cues to Use: Root hand in floor. Pack the shoulder. Wrap arm around low back and squeeze fist creating tension. Engage the hollow position. Quick breath in and hold. Chest to floor. Let just enough air out to push up.

The following week, I designed a thirty day program for the 1 Arm 1 Leg Push Up using ladders. I paired variations of pull-ups with OAOLPU assisted ladders. I only laddered up to three on each side but varied the rounds each day I trained. I also varied the intensity by using a basket ball on easier days and using a towel/Frisbee as a harder variation. I didn’t over complicate things with different variations I picked 2 and stuck with it.

 

MONDAY- 3 rounds

BW pull ups- 10

OAOLPU ladders- 1-1,2-2,3-3 (towel assisted)

WEDNESDAY- 4 rounds

L-sit Baseball grip pull ups- 8

OAOLPU ladders- 1-1,2-2,3-3

FRIDAY/SATURDAY- 3 rounds

Weighted pull ups- 5

OAOLPU ladders- 1-1,2-2,3-3 (Towel assisted)

 

I kept it simple. I never went to failure. I always could have done a few more reps. I never forced reps. If I needed a day of rest I took it. I waited thirty days before testing to see the progress.

On Tuesday, Thursday, and Sunday, the workout consisted of bridges, handstands, hollow drills, pistols, cossack pistols, weighted push ups, HLR, and OAOL plank holds. I also snatched twice a week.

After 30 days, I achieved the OAOLPU.

Here’s a video and cues:

 

 

Cues to Use: Root hand in floor. Pack the shoulder. Lift opposite leg and push contact foot into floor. Wrap arm around low back and squeeze fist creating tension. Engage the hollow position. Quick breath in and hold. Chest to floor. Let just enough air out to push up.

Next up is the PCC, as Al Kavadlo says on the Progressive Calisthenics blog… ”We’re Working Out.”

 ***

More about Beth Andrews: Beth Andrews, Senior RKC,  is a gym owner and instructor at Maximum Body Training in Cartersville, Georgia.  She can also be reached through her website: http://www.wix.com/drruss21/mbt.

 

 

 

 

 

 

 

The Smarter Complex

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When people ask me, “what got you into kettlebells?” It was simple, kettlebells allowed me to bring exercises that normally would be too difficult to teach and make the drills much more accessible to my clients and create incredibly dynamic and athletic based exercises.

However, as I say this now over ten years later, I have sadly seen the kettlebell for the most part be regulated to a handful of very basic exercises.

Are the basics and foundations important? Of course they are! Are they where we stop with training? Absolutely not! Many people are big believers in the K.I.S.S. method (keep it simple stupid) and believe this is where the majority of your training should lie. Unfortunately, if we are focused on being athletic, mobile, and truly addressing functional based training we need to get out of the very basic movement skills of lifting. Performance coach, Scott Sonnon, gives an opposing view to the K.I.S.S. method and refers to a lot of people being stuck in S.I.S.S. (stuck in stupid simplicity).

I am not going to take away anything from the incredible feats that Powerlifters and Olympic lifters can achieve. However, when I think of a great athlete, if I ask YOU to close your eyes and think of a great athlete, do you think of someone standing in one place? While being “athletic” is as vague as being “strong” or “in shape”, we have a tendency to know what it looks like when we see it.

Often it revolves around people moving in many directions or gracefully through space. They are moving in ways we know are difficult, but they make it look easy. Being a basketball fan most of my life and growing up in Chicago, I can’t help but think of ultimate athleticism when Michael Jordan switched hands in mid air during the 1991 NBA Championships. So amazing, so graceful, so unbelievable, but he made it look so easy. Don’t we want our training to be more of the same?

One of the most common places I see people stuck in just the basics is in the use of kettlebell complexes. A complex is one exercise made up of several individual exercises. Typically they flow from one movement to another making a natural pattern to the overall exercise. This is a phenomenal way to build conditioning, drop fat, build muscle balance, and functional strength.

The father of complexes, Istvan Javorek, believed complexes offered incredible benefits, “The main purpose of combination lifts is to improve and stimulate neuromuscular coordination, increase the workout load and intensity, stimulate the musculoskeletal system, increase the free weight program’s cardiovascular quality, and make a program more dynamic and efficient.The number of combination exercises is unlimited, depending on the coach’s knowledge and creativity, the gym’s equipment and apparatus, and the goals of the coaches and athletes.”

While I am far from the first to see the unique benefits and almost infinite options kettlebell complexes allow, most coaches have lost the true intent of complexes and have become a victim of very repetitive training. What do I mean? In a complex we want to see the body move in a variety of ways stimulating different movement patterns. We don’t want to just replicate what we do in our standard training programs. Such specialized lifting loses some of the essence of complexes, especially kettlebell complexes.

In order to illustrate my point, here is a commonly used kettlebell complex…

  • Swing
  • Clean
  • Snatch

Is this wrong? Maybe the order is slightly, but inherently not “wrong”, but limiting. Here we have three examples of the same movement pattern, the hip hinge. Not only a hip hinge, but a movement pattern performed in the same pattern, same stance, same direction.

A more common complex that at least stresses three different movement patterns….

  • Clean
  • Squat
  • Press

This is better, but still if we stop using our movement skills, can become limiting itself. In addition, the above complex is always limited by the amount we can press as typically one can squat and clean with far more weight. So only one third of the complex is being effectively stressed.

Complexes can range from very foundational to very complex. The number of exercises within a complex should be related to the fitness of the individual and the goal of the training session. Someone with a more extensive background can handle a complex of more exercises than an individual rather new to training. If the goal is a bit more strength oriented less exercises should be used in the complex. Yet, if the goal is more general conditioning we can use more exercises within the complex. Below is a progression of complexes we can use to start from foundational to complex.

Generally, I will work the most challenging aspect of the complex first and as someone fatigues more, move to the more stable or easiest. Take for instance in the example of Clean-Squat-Press, my preferred sequence would be to perform the press for reps then squat for reps, then clean for reps (hardest portion to easiest).

That also brings up how many different ways you can perform a complex. There are typically two different means. The first being performing all of one segment of the complex before moving onto the next.

  • Press x 6 reps proceed to..
  • Squat x 6 reps proceed to…
  • Clean x 6 reps

I generally use this method when there are very distinct differences between the various movements of the complex. Again, the press is going to be generally less than one’s squat or clean. It also makes sense to perform the weakest aspect of the complex first, as fatigue accumulates we can move to our stronger segments.

The other means is to perform one segment right after another. Such a complex may look like the following…

  • Snatch x 1 rep move directly into..
  • Rack Drop Lunge x 1 rep move directly into
  • Press x 1 rep and repeat for 4-5 more cycles.

Today’s video demonstrates some different ways to create complexes. In more advanced variations we want to work various stability patterns, planes of motions, and angles. In more foundational complexes we will focus on building good movement skills and teaching the principles to more challenging movement patterns.

The complex is a wonderful method for a host of different goals and circumstances. If you start to broaden your mind upon with purpose and creativity, you will find that the kettlebell complex offers almost endless productive and fun forms of training.

 ***

About Josh Henkin: Josh Henkin, Senior RKC, CSCS has been a RKC instructor since 2003 and has implemented kettlebell programs for major Division I programs, SWAT teams, and many different general fitness programs. Josh is also the creator of the DVRT Ultimate Sandbag Training system where he is a highly sought after presenter worldwide. He can be reached at info@ultimatesandbagtraining.com or http://DVRTFitness.com

Smart Fat Loss Circuits

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Well known and long standing adages like “leave a couple reps in the bank” and “safety is part of performance” often, sadly, are put aside for fat loss circuits.

In this world of CrossFit, P90X, and super ultra-hardcore-bootcamps everywhere, it’s hard not to fall into the “more is better” trap that everyone is constantly pushing. As RKC’s we should be well aware that more isn’t better. It’s just more.

Fat loss clients come in with that perspective, and it’s our job to educate them. Often we’ll get a new client who will literally tell us “I want to sweat and puke and be sore.” Regardless of how stupid a goal this might sound to us, we’re best off giving them some of that, in the smartest way possible. We usually can give ’em what they think they want up front, then educate them over time.

In this article, we’re going to talk about what smart, RKC-style fat loss circuits could look like.

 

A Smarter AMRAP

CrossFit popularized the term AMRAP for “as many rounds as possible”, and I thank them for that.

Unfortunately, the concept of doing an AMRAP workout at 100% effort is a recipe for disaster. You can only push oxygen debt and muscle exhaustion for so long before exercise form goes out the window. So don’t do that.

Or as Yoda so famously said: “Stupidity leads to bad form. Bad form leads injury. And injury leads to the orthopedic surgeon.”

We’re going to slow our AMRAPs down – somewhere in the neighborhood of 80-90%, and err on the side of too little vs. too much.

We’ve all been fed a myth about intensity. And it feeds that thing inside us that always tells us we should be doing more. But it’s false. I experimented with my clients for two years during the writing of my first book, and found no difference in results between running clients at 80-90% intensity in workouts and running them at close to 100%.

So… 80-90% intensity… all of the benefits… none of the injuries… shouldn’t that be like, totally obvious, right?

 

The Josh Hills Fat Loss Circuit Progression: Not Just More Rounds

More rounds is also another stupid thing that most circuit based workouts do. Just more. More, more, more. More isn’t better. So very un-RKC.

I consider 5 rounds the magic number for any of these workouts. They may have to work up to being able to complete five rounds. That’s fine. But when they are getting up over 7 rounds, bump ’em up a level. That could be a harder bodyweight progression, a lower bench for pistols, a lighter band for pull-ups, or a heavier kettlebell.

But lets not turn this into a Group X class. Lets up the weight on our circuits instead of just cranking out a zillion rounds.

This is a super important point, and I’ve never seen anyone else in the entire fitness industry bring it up. There is a right amount of work to get done in a circuit, and you can have it happen like clockwork every single time. It’s right about 5 rounds. It’s heavy enough that they *have to* rest during the 20 minutes, but no so heavy that it looses it’s circuit-ness.

It also lets clients know that it’s *ok* to rest. Obviously if they could crank through the 20 minutes without any rest, they’d be doing 10+ rounds or so. It gives them a target, it lets them know how they are doing, and it lets them know when they can progress. These are all major points for having clients understand and be engaged in the workout program.

 

20 Minutes of Circuits, Then Do Strength

A 20 minute bout of circuits, at 80-90% intensity, should be enough high intensity stimulus for all of the fat loss results we want. And it should be enough to satisfy the clients who want to feel like they are getting throttled.

After that, we can move on to very well rested strength work. We put the circuits at the beginning (after a joint mobility warm up), because it’s hard enough to keep everything tight in a circuit anyway – we want them as fresh mentally and physically as possible, to do the circuit with the heaviest weights possible and the most perfect form.

We’ll put three movements in the circuit, and then we’ll do the fourth movement in the strength portion. For example, if we have a push, a pull, and a squat in the circuit, we’ll do a hip hinge in the strength part. If we have a push, a squat and a hip hinge in the circuit, we’ll do a pull for the strength part. That way, we’re always hitting all four basic movements, but we’re rotating through which ones we do in the circuit and which ones we do for strength.

If the client also needs FMS or any other corrective exercises, you can super-set the correctives with the strength work.

 

Workout A:

As many rounds in 20 minutes:

  • Assisted Pullups x 3
  • Kettlebell Push Presses x 10L+10R
  • Kettlebell Goblet Squats x 10
  • 3 minutes rest, then
  • Single Leg Deadlifts 3 x 5L+5R
  • with 1-3 minutes rest between sets, then
  • Side plank 2 x 0:30L+0:30R
  • Plank 2 x 0:45

 

Workout B

As many rounds in 20 minutes:

  • Bear Crawl x 50 ft
  • Walking Lunges x 100 ft
  • Kettlebell Swings x 25
  • 3 minutes rest, then
  • Assisted Pullups 3 x 5
  • with 1-3 minutes rest between sets, then
  • Side plank 2 x 0:30L+0:30R
  • Plank 2 x 0:45

 

Workout C

As many rounds in 20 minutes:

  • Convict Conditioning Style Pushup Progression x 10
  • Kettlebell Bent Over Rows x 10L+10R
  • Kettlebell Swings x 25
  • 3 minutes rest, then
  • Bench Pistols or Split Squats 3 x 5L+5R
  • with 1-3 minutes rest between sets, then
  • Side plank 2 x 0:30L+0:30R
  • Plank 2 x 0:45

 

Food, Food, Food

Look, no fat loss article can ever be complete without mentioning that the food is going to be the number one driver of fat loss. Smart fat loss workouts complement a smart food program. That’s why it’s so totally stupid to kill people in the workouts or push the envelope to the point of injury – it just isn’t going to make a difference.

Be smart, check people’s food journals (both quality of food and quantity of food) and do intelligent circuits at 80-90% intensity, with smart progressions over time. Your clients will stay healthy, happy, and injury free, and most importantly – get all of the fat loss results that they hired you for.

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About Josh Hillis: RKC, NASM-CPT/PES/CES, Z-MRS/MIS, www.21daykettlebell.com:  Over the last 8 years as a personal trainer, Josh has worked with every kind of fat loss client, but he is a specialist in helping fit women lose the last 5-10 pounds of stubborn fat.   He’s been quoted by The Los Angeles Times, The Denver Post, he’s been in USA Today, and was a featured expert for Experience Life! Magazine.  Josh has written six books on fat loss and kettlebell training, created an audio program on fat loss nutrition for On Target Publications, and contributed a chapter “Fighter Workouts for Fat Loss” to The RKC Book of Strength and Conditioning for DragonDoor Publications.  Josh holds beginner and advanced fat loss nutrition workshops on a monthly basis at several kettlebell gyms in Colorado.  Josh is the creator and writer for www.LoseStubbornFat.com, which has over 32,000 subscribers in over 200 countries world-wide.

The Dirty Dozen Exercises: Move #2, The Bridge

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Master RKC Phil Ross explains the Bridge

The Bridge, what an incredible exercise! There is no single exercise for developing two steel cable like spinal erectors supporting and protecting your spine than the Bridge. Being a former wrestler, I had the fortune of being introduced to the Bridge at an early age and while training in Greco-Roman Wrestling, I was taught how to go belly to belly with another wrestler, pop my hips and bridge all the way backward, landing my opponent on his back (or head!) behind me. This required a great deal of practice bridging backward from a standing position. We would also “reverse bridge” from that position, coming up to fully upright and regain the standing position once again and repeat. Little did I realize at the time that I was equipping myself with an incredible foundation of strength that would help me with all of my other physical and athletic activities for the rest of my life. Other than gymnastics, very few high school sports develop the spinal erectors and utilize the bridge to the extent of wrestling and gymnastics.

The muscles in the back at the most important group of muscles in the body. The Bridge is exactly what the name connotes, the exercise “bridges” the upper and lower sections of your body together. Your back is also the support structure for your whole body. How many times have you seen (or experienced) throwing your back out and being completely helpless? One can have “biceps like mountain peaks”, they tweak their back and they are as helpless as a newborn lamb! The importance of the Bridge is second to none. Your central nervous system is housed in your spine and the spinal erectors and other support muscles protect and control the the spine and it’s movement. Why would anyone ignore the single exercise that develops the most important muscle group in the body? The Ancient Greeks knew the importance of a strong back. Look at the depictions of the god Atlas. His exceptionally prominent back muscles rippling under the stress of his eternal task of holding up the world!

How do we achieve this? Who does the Bridge work for?

There are many variations of the Bridge. You will find a variation or modification that may be used by virtually anyone at any age. Even people who have physical deficiencies will benefit from doing bridges. I have students that have suffered severe injuries or were born disabled and they have developed great strength in their backs and abdominals through employing bridging techniques. Not only does the Bridge develop the spinal erectors and other back support muscles but it has a profound positive effect on the abdominals, gluteus, hamstrings and in higher level movements, the shoulders and arms as well. The Tall Kneeling Bridge also develops great strength and flexibility in the quads.

The regenerative and restorative properties of the Bridge are unmatched by any other single exercise group. The Bridge develops stability, flexibility and durability like no other. Implement the Bridge into your workout regiment and develop a “Bullet Proof Back”!

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Master RKC, 8th Degree Black Belt, Specialist in Bodyweight Strength and CK-FMS Certified. Phil Ross’ name is synonymous with Martial Arts and Fitness. He is known as the area’s Kettlebell King and has successfully competed on the National Level in…  Read more here.

Being Purposefully Primitive

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It was a particularly great day at Five Points Academy, when my boss and mentor, Steve Milles (RKC II, CK-FMS, CICS) told me in no uncertain terms that we would be going to Marty Gallagher’s Purposeful Primitive Workshop last year. Of course we were! The workshop had the added bonus of being hosted by our friend, and the man who was my RKC Level I and II Team Leader, Phil Scarito. Throw in that it was within driving distance from NYC and was literally located right next to the hotel (and a Hooters) and we were stoked.


Written by Marty Gallagher and published by Dragon Door, The Purposeful Primitive is an amazing book filled with info on how many of the world’s strongest men train. Having spent a  couple of years primarily using kettlebells, I went to the workshop hoping to sharpen up my barbell skills. I could have sliced a can in half after the PP weekend. It was two full days learning from Marty himself and the one and only Captain Kirk Karwoski. Aside from the great education you pick up at these types of events, I also got to meet some mighty fine people including Cole Summers, Tristan Phillips, John Heinz and Donald Blake Berry among others. Plus, I got to hear some ridiculously funny stories hanging out with Marty and Kirk at Hooters.

One of Marty’s core training principles is “making the light weights heavy to make the heavy weights light.” It’s all about creating and maintaining high levels of tension regardless of poundage while upholding stellar technique. This fit in perfectly with my hardstyle training and much of my own personal philosophies. I take nothing for granted and treat all weights with respect.

The small but information laden manual outlined a pretty straightforward and mildly intimidating 12 week periodization program. I was amped up to start… but I had CK-FMS the following week, then the final Summit of Strength, followed by assisting Brett Jones at a CICS, and finally assisting on Team Heinz at the Philly RKC. My barbell domination kept getting put on hold until I was able to truly focus on it. And focus on it I did.

The program is based on starting percentages of your current PR (Personal Record/Best) in the Back Squat/300, Bench Press/300, Deadlift/445 and Military Press/185. The reps sets are as follows:

Week 1-4
Squat 3×8
Bench Press 3×8
Deadlift 3×6
Military Press 3×8

Week 2-8
Squat 3×5
Bench Press 3×5
Deadlift 3×4
Military Press 3×5

Week 9-12 (or singles)
Squat 3×2
Bench Press 3×2
Deadlift 3×2
Military Press 3×2

Week 13
PRs baby!

10 pounds is added to the BS, DL and BP every week. 5 pounds is added to the MP. I trained the BS and BP on Mondays and the DL and MP on Thursdays with my  training partner Mike Patrick. I would sometimes do a third variety day consisting of barbell rows, kettlebell windmills and some arm work. Captain Kirk was gracious enough to look over my program and give me the greenlight to kill it.

Getting back on the topic of focus. Simply put, I have never been more focused in my life. I stopped doing Muay Thai kickboxing completely during these 12 weeks because I didn’t want any kicks to my legs or knees to my ribs to affect my lifts. I saved myself entirely for my lift days. My mental prep for the day’s lifts would begin as soon as I woke. By the time I arrived at the gym, I might as well have had Braveheart face-paint on. I started to develop some OCD about what rack and plates I would use.  Nothing changed but the weight on the bar.


About the OCD, it got out of hand. I found myself failing reps because something random entered my mental lifting zone. I was also relying too much on music for motivation.

As the weeks progressed, I slammed into two walls that derailed what my original goals were. The first time I missed a planned rep was on the bench press at 225. I was actually shocked. Kirk and I talked about it and he essentially told me to “get my head out of my ass and not let it happen again.” He was 100% correct. I don’t care how much you lift if you are unable to handle blunt and honest advice. Strength of character is more important than strength of body.

The next time I failed was also on the bench. 3 sets of 5×245 became extremely difficult. 400 on the deadlift became my second nemesis. Not only was a I failing the lifts, but as opposed to the 225 bench fail, this time I truly felt they were out of my reach and that my form was suffering into the hazard to myself realm. The DL struggle was expected. I had never really repped over 400 before. It was always singles leading up to the max in that range. The bench was a surprise though. After consulting with Phil Scarito, I dropped both lifts back two weeks to the last time they were accomplished under solid form and started adding 5 pounds instead of 10 a week. This was fantastic advice. After three weeks, I was able to start adding 10 again.

As much as I struggled with my deadlift and bench, I excelled in the squat and military press. The back squat literally felt easier every week. Same with the MP. At this point, I want to add that all of my formal strength training started in the kettlebell world. I never truly trained with barbells properly before. My max lifts aren’t jaw dropping but as a 40 year old banged up skateboarder, I’m damn proud of them.

Eventually, week 13 came up and I managed to hit two new PRs. I added 25 to my back squat with 325 and added 10 to my military press with 195. I broke even on the DL and BP though I know my form is better and that I’m stronger in the higher weights within my PR range.

Here are my exact numbers through the program:

WEEK 1: SQUAT 3X8 195. BENCH 3×8 185. DEAD 3×6 345. PRESS 3×8 105.

WEEK 2: SQUAT 3X8 205. BENCH 3×8 195. DEAD 3×6 355. PRESS 3×8 110.

WEEK 3: SQUAT 3X8 215. BENCH 3×8 205. DEAD 3×6 365. PRESS 3×8 115.

WEEK 4: SQUAT 3X8 225. BENCH 3×8 215. DEAD 3×4 375. PRESS 3×8 120.

WEEK 5: SQUAT 3X5 235. BENCH 3×5 225. DEAD 3×4 385. PRESS 3×5 125.

WEEK 6: SQUAT 3X5 245. BENCH 3×5 245. DEAD 3×4 395. PRESS 3×5 130.

WEEK 7: SQUAT 3X5 255. BENCH 3×5 245. DEAD 3×405. PRESS 3×5 135.

WEEK 8: SQUAT 3X5 265. BENCH 3×5 255. DEAD 3×4 385. PRESS 3×5 140.

WEEK 9: SQUAT 3X3 275. BENCH 3×3 255. DEAD 3×3 390. PRESS 3×3 145.

WEEK 10: SQUAT 3X3 285. BENCH 3×3 265. DEAD 3×3 400. PRESS 3×3 150.

WEEK 11: SQUAT 3X2 295 BENCH 2×2 275. 1×275. DEAD 3×405 2×1 405. PRESS 3×2 165.

WEEK 12: SQUAT 3X2 305. BENCH 3×1 285. DEAD 2×405. 2×415. 2×1 425. PRESS 3×2 175.

WEEK 13: SQUAT 325. Failed at 355. BENCH 295. Failed at 305. DEAD 425. Failed at 455. PRESS 195. Failed at 205.

This was a great program. Five Points Academy Instructors, Chris Nagel and Lance Turnbow, both went through it and added impressive pounds to their previous best. Chris added a whopping 55 pounds to his back squat and 25 to his bench.

Marty’s book is amazing and the workshop is everything you would hope for. Not to mention it makes your soul feel good when someone of Marty Gallagher’s stature compliments you on a lift. I often feel that workshops that are not directly run by one of the bigger organizations are often overlooked. This is one of them. Do not miss it the next time the opportunity arises. It deserves to be on your must do list. Now go buy the book while you wait for the next workshop to be scheduled.

Yours in strength and fury,

 

Steve “Coach Fury” Holiner

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About Steve “Coach Fury” Holiner, RKC II, CK-FMS, CICS, DVRT 2:   Proudly claiming Five Points Academy in NYC as his home base, Steve “Coach Fury” Holiner is an RKCLevel II Certified Kettlebell Instructor, a Certified Indian Club Specialist and a Primal Move Coach. He is also CK-FMS Certified and uses the Functional Movement System to help predict and avoid the possibility of injury in his clients. As a DVRT Level 2 Coach, Steve created the first dedicated Ultimate Sandbag class program. Steve is a certified TRX Training Instructor and an Assistant Muay Thai Kickboxing Instructor. Through his guidance, Steve has helped people pass their HKC, RKC and RKC Level II certifications. With over 35 people registered, Steve was the lead coach for the Five Points Academy team in the May 2012 Tactical Strength Challenge. Two of Steve’s female clients qualified for the Power To The People Deadlift Team at the TSC. Steve has been published in the Power by Pavel newsletter, had articles and videos shared by Josh Henkin and written guest blogs.

Founded by Steve in 2011, Coach Fury’s Kettlebell Club (CFKC) has brought hardstyle kettlebell training to Brooklyn, NY.

 

RKC Prep: Troubleshooting Snatch Technique

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If you want to improve your technique with kettlebell snatches, this is a good video to watch. It is imperative to know how to snatch before you start banging them out with a heavy weight for 5 minutes. You want to be sure to be prepared for the RKC before you get there, so study this video to learn some inefficient, and even dangerous things that people commonly do.



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About Keira Newton, Master RKC, Level 3 Z-Health, MCT: Keira first picked up a kettlebell in 2005 when her husband challenged her to stop laughing and start swinging. She stuck with the challenge when she realized that she could get an all-in-one workout in a fraction of the time she spent at the gym. Keira was convinced… Read more here.

The Dirty Dozen: Move #1 – The Kettlebell Swing

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The Kettlebell Swing: Often to referred to as the “Mother of All Kettlebell Exercises” and is the root of all Kettlebell Training.

The Kettlebell Swing is not only the basis but one of the biggest differentiators between Kettlebell Training and other strength and conditioning systems. The Kettlebell Swing “reverse engineers” the practitioner’s hips by the development of the hip hinge, hamstring and glute recruitment through the pop and lock required to execute the movement properly. In addition, the incredible rooting effect for power transference through the body is applicable to improved performance in virtually all sports and strength performance.

The Kettlebell Swing has so many benefits, yet many go untapped through poor execution. I’ve had people walk into my studio claiming “I love to swing, I do tons of them all of the time.”  Then I watch them swing – Ooof! I don’t know where the heck they learned to “swing”, but now I know why they thought that swings were easy! No eccentric/concentric motion, shoulder’s not packed, no rooting, legs bent at the top and to much at the bottom, chicken necking so much that I thought was I hanging with Frank Perdue, lats not engaged, power leaks all over!

Now that we’ve looked at the poor examples, how do we execute the swing? Step one, find a quality instructor or at least purchase some DVDs or get your hands on a video program from one of the top flight RKC Instructors. I will mention, no matter how good a video is, nothing replaces working under the scrutiny of a qualified Kettlebell Instructor.

Starting from the ground up, let’s consider our feet. First make certain that your feet are the correct width apart. If they are too close, you’ll never be able to swing the bell between your legs. If they are too far apart, you won’t be able to completely fire your gluteus, thus leaking power. Additionally, you will tax your hip flexors more which could result in injury. Rooting with the floor is key. Take advantage of the feedback from your feet with the floor. Establishing that that intimate contact with the floor creates a map of you body’s nervous system and helps facilitate feedback and feedforward of movement.

Draw your kneecaps up into your quadriceps as you lock out your knees. This should happen simultaneously to the driving of your coccyx to your naval and the contraction of your gluteus.

While all of this in occurring, you need to shorten your abdominals by “zipping up” and exhaling a short, hard purposeful breath.

Pack your shoulders and engage the lats as the power of the swing travels from the ground, through your feet, into your legs and through you hips and gluteus, up into your lats, passing through your arms and shoots out of the bottom of the Kettlebell.

When you are swinging, think of “hips and grips”. It’s also very important that you go between full relaxation and full tension. This is how to develop incredibly useful strength!

There are quite a few swing variations. There are the two hand swings, the one hand swing, hopping lateral swing, hand to hand swing, dual bell swing, dead start swing, walking swings and the much maligned bottoms up swing, to name a few. All of the same principles apply to all of the swing variations, however there are certain unique benefits to each variation. Check out the accompanying video demonstrating some of the variations of the swing.

 

Now its time to get off of the computer and start swinging!

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Master RKC, 8th Degree Black Belt, Specialist in Bodyweight Strength and CK-FMS Certified. Phil Ross’ name is synonymous with Martial Arts and Fitness. He is known as the area’s Kettlebell King and has successfully competed on the National Level in…  Read more here.

 

Single Leg Deadlifts: Do Them or Else

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2 hands anyhow profile

 

Though initially I thought it was unnecessary to explain the ridiculous benefits of single leg deadlifting, I am finding that many people are still not convinced of its amazing power. There seems to be many people who dismiss it as being too light or for ladies only.

This should dispel that lack of understanding:

When done properly, the single leg deadlift can be loaded up to truly impressive amount of weight, that which lifting will require an impressive blend of strength, balance, and athleticism.

Athleticism? Yes athleticism. Think about what stance most sports assume; either single leg or split stance—that is, one hip in flexion and one in extension. Own this position under load and you will become instantly more athletic. Run faster, jump higher, hit harder.

When it comes to kettlebell training the posterior chain has one obvious ballistic movement: The Swing. I don’t need to convince you all of the benefits of the swing, but we should recognize that is has its limitations in posterior chain strength. The load is simply not heavy enough, even with a pair of beasts at 212 lbs. That’s a measly 106 per leg. Grab the same pair of bells for some single leg deadlifts and we are now approaching some serious posterior chain strength.

If swings are power work for the posterior chain, then single leg deadlifts are the strength work. These two moves, used concurrently, will yield massive strength, athleticism, and improve your overall movement quality.

Quick tips on how to perform the exercise:

  • Set up with the weight as close to your midfoot as possible.
  • Reach the free leg up and back and make your spine long
  • Maintain a straight line from your crown to your free foot throughout the exercise
  • The standing leg should bend at the bottom, straighten at the top (just like a swing)
  • Go Heavy!

Better every day,

-Max

Max Shank, Master RKC: Max Shank is not only an extremely gifted teacher, but one of the most well-rounded and capable athletes in the world. From excelling in Muay Thai and Jiu Jitsu to performing impressive feats of strength in weightlifting and gymnastics, Max has the ability to do it all–and do it well. Choosing to lead from the front by his own example, he has dedicated his life to Strength and Health. http://ambitionathletics.com