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January 20, 2022

10 Best Kettlebell Workouts for Mass, Strength, and Endurance

Filed under: Fitness — Tags: , , , , — admin @ 10:00 pm

The best kettlebell workouts also happen to be among the best at-home workouts. Why? Kettlebells have the advantage of being an extremely versatile piece of home gym equipment—even more so than dumbbells. The uneven weight distribution challenges stabilization and control as you swing, press, and pull. Plus, kettlebells ramp up the need for core and grip strength. 

We asked Luke Pelton, C.S.C.S., NSCA-C.P.T., a competitive powerlifting coach and weight training instructor, to put together 10 of the best kettlebell workouts with—you guessed it—the best kettlebell exercises. 

You’ll need kettlebells in varying weights and a Swiss/stability ball. In the market for the best kettlebells? There are a variety of brands that suit every budget, in addition to adjustable kettlebells for those who want to minimize space. Just like adjustable dumbbells, these sets are a great bang for your buck.

Directions

When determining the right kettlebell weight, you need to know what your goals are, so you work in the appropriate rep range. According to Pelton:

  • A lighter kettlebell used for a few sets of higher reps (15+) will promote muscular endurance.  
  • A heavier kettlebell used for multiple sets of a few reps (5-8) will promote muscle growth (aka hypertrophy) and strength.  

In both cases, choose a kettlebell heavy enough so you’re nearing muscle failure by the end of the set. Each workout will consist of a lower-body movement, an upper-body movement, and a core/grip movement. These movements will challenge your stability flexors in a way you’ve never experienced before.

Use the following rest-rep-set scheme depending on your goal:

  • For endurance: Perform 3 sets of 15+ reps (on both sides, when required), with 45 seconds of rest.
  • For strength/hypertrophy: perform 4-5 sets of 5-8 reps (on both sides, when required) with 90-120 seconds of rest.

Kettlebell Workout 1

1. Kettlebell Goblet Squat

Kettlebell goblet squat is a stalwart in the best kettlebell workouts because it trains your whole body, including your core due to the positioning of the weight.

James Michelfelder

How to Do It

  1. Hold a kettlebell upside-down by the bell or by the horns with feet shoulder-width apart, to start.
  2. Keeping the kettlebell close to your chest and elbows pointing down, lower your body into a squat for a count of three.
  3. Push your knees out and allow your elbows to brush against the inside of your knees to reach the full range of motion.
  4. Explosively drive through heels to stand.
  5. That’s 1 rep.

2. Stability Ball Kettlebell Press

Stability ball kettlebell presses are an excellent addition to the best kettlebell workouts because they challenge strength and stability.

Justin Steele

How to Do It

  1. Hold a kettlebell by the handle in your right hand so it hangs on the outside of your hand, then lie down on a stability/Swiss ball positioned under your shoulder blades, to start. 
  2. Adjust your positioning so feet are planted wide, your neck is engaged, hips are high, and back is flat.
  3. Engage your core and extend your opposite arm out, making a fist for counterbalance. 
  4. Press the bell overhead, then lower with control. 
  5. That’s 1 rep. Perform all reps on one side, then switch.

3. Bottoms-Up Shoulder Press

Bottoms-up kettlebell presses are a great way to challenge unilateral strength and stability in the best kettlebell workouts.

José Mandojana

How to Do It

  1. Stand tall with feet shoulder-width apart, gripping a kettlebell by the handle bottoms-up in one hand, to start. 
  2. Hold the bell at shoulder height, then engage your core and working shoulder to stabilize the weight.
  3. Keeping your wrist perfectly straight and kettlebell steady, press your arm straight up, extending your elbow.
  4. Carefully bend your elbow and lower the kettlebell back to shoulder height.
  5. That’s 1 rep. Perform all reps on one side, then switch.

Kettlebell Workout 2

1. Kettlebell Deadlift

Traditional kettlebell deadlifts can add size and strength to hamstrings, while explosive variations can burn fat.

Ian Maddox

How to Do It

  1. Stand with feet shoulder-width apart and a heavy kettlebell between your feet, to start.
  2. Hinge at your hips to grab the horns with both hands using an overhand grip. 
  3. Pull your shoulder blades down your back and imagine you’re ripping the bar of the bell apart with your hands as you press through the floor to stand, extending through hips.
  4. Lower with control, then immediately begin the next rep.
  5. That’s 1 rep.

2. Stability Ball Kettlebell Press

Stability ball kettlebell presses are an excellent addition to the best kettlebell workouts because they challenge strength and stability.

Justin Steele

How to Do It

  1. Hold a kettlebell by the handle in your right hand so it hangs on the outside of your hand, then lie down on a stability/Swiss ball positioned under your shoulder blades, to start.
  2. Adjust your positioning so feet are planted wide, your neck is engaged, hips are high, and back is flat.
  3. Engage your core and extend your opposite arm out, making a fist for counterbalance.
  4. Press the bell overhead, then lower with control.
  5. That’s 1 rep. Perform all reps on one side, then switch.

3. Farmer’s Carry

Kettlebell farmer’s carry is a great way to load the forearms as part of the best kettlebell workouts.

James Michelfelder

How to Do It

  1. Focus on maintaining proper core bracing and stability of the kettlebell.
  2. Stand tall with a weight in each hand. Maintain a tall chest, retract shoulder blades, and keep weights from resting on thighs.
  3. Walk forward, using choppy, heel-to-toe steps. Look straight ahead and keep your posture rigid.
  4. Perform 1-minute rounds.

Kettlebell Workout 3

1. Bulgarian Split Squat

Kettlebell Bulgarian split squat

James Michelfelder and Therese Sommerseth

How to Do It

  1. Hold light to moderate kettlebells in either hand or one heavy kettlebell in both hands while standing in front of a flat bench, to start. 
  2. Assume a split-squat position by placing your right foot back with the top of the foot on the bench, left leg forward with a slight bend in the knee. 
  3. Keeping your chest high, drop right knee toward the ground, then drive through your left foot to stand. 
  4. That’s 1 rep. Do all reps with right foot on bench, then switch sides.

2. Kettlebell Renegade Row

Kettlebell renegade row

Peter Muller/Getty Images

How to Do It

  1. Place two kettlebells directly under shoulders with handles parallel to one another, to start.
  2. Get into a tall pushup position with hands on top of the kettlebell handles, weight evenly distributed among your arms and tops of feet. 
  3. Row one kettlebell toward your ribs, then lower with control back down, squeezing your glutes and engaging your core for counterbalance. Keep your hips as still as possible—don’t rock back and forth.
  4. Repeat on the other side. 
  5. That’s 1 rep. Alternate sides on each rep.

3. Overhead Carry

Kettlebell overhead carry

Ian Maddox

How to Do It

  1. Stand with feet hip-width apart with a kettlebell between your feet, to start. 
  2. Clean the kettlebell with your right hand to shoulder height, then press the bell overhead, locking your arm out. 
  3. Pack your shoulder down and brace your core to stabilize the kettlebell as you walk for time.
  4. Switch sides after 1 min.

Kettlebell Workout 4

1. Single-Arm Deadlift

Single-arm deadlift

Georgijevic/Getty Images

How to Do It

  1. Stand with feet shoulder-width apart with a kettlebell in between, to start.
  2. Hinge your hips back to grab the handle with one hand, palm facing you.
  3. Drive through feet to stand, keeping the kettlebell close to your body, squeezing glutes at the top of the movement. 
  4. Brace your core to slowly lower the weight to the floor. 
  5. That’s 1 rep. Complete all reps on one side, then switch. 

2. Double Kettlebell Press

Double kettlebell rpess

Peter Muller/Getty Images

How to Do It

  1. Stand with feet shoulder-width apart with two kettlebells between your feet, to start.
  2. Clean the kettlebells to shoulder height, knuckles pointing toward the ceiling, palms facing in. 
  3. Press the bells overhead, locking your arms out. Bend your knees and use them to help drive the weight overhead, if needed.
  4. Return kettlebells to the rack position with control.
  5. That’s 1 rep.  

3. Alphabets 

Kettlebell alphabets

Westend61/Getty Images

How to Do It

  1. Stand holding a light kettlebell by the horns in front of your body, with elbows slightly bent and forearms out straight, to start. 
  2. Moving at the wrists only—this is a forearm exercise—spell out each letter of the alphabet. 
  3. Work your way up to the full alphabet, taking breaks as needed.  

Kettlebell Workout 5

1. Kettlebell Squat to Floor

Kettlebell squat to floor

Vasily Pindyurin/Getty Images

How to Do It

  1. Stand with feet shoulder-width apart between a kettlebell, toes pointed slightly out, to start.
  2. Hinge hips and bend knees to grab the kettlebell’s handle with both hands.
  3. Drive through heels to stand. Keeping arms extended, lower into a squat, letting the kettlebell tap the ground before driving through heels to stand.
  4. That’s 1 rep.

2. Kettlebell Pushup

Kettlebell pushups

Nastasic/Getty Images

How to Do It

  1. Place two kettlebells shoulder-width apart (or a bit wider) on the ground, angled toward one another, to start. 
  2. Grasp the handles and extend legs out into a tall pushup position, feet flexed.
  3. Bend arms to lower into a pushup, pausing at the bottom, then pushing through kettlebells to return to the start position.
  4. That’s 1 rep.

3. Standing Single-Arm Overhead Press

Kettlebell single-arm overhead press

Ian Maddox

How to Do It

  1. Stand with feet hip-width apart with a kettlebell between your feet, to start.
  2. Clean the kettlebell with your right hand to shoulder height, knuckles pointing toward the ceiling, palm facing in.
  3. Without using your legs, press the bell overhead, locking your arm out.
  4. Return kettlebell to the rack position with control.
  5. That’s 1 rep. Perform all reps on one side, then switch.

Kettlebell Workout 6

1. Kettlebell Romanian Deadlift

Kettlebell Romanian deadlift

Jay Sullivan

How to Do It

  1. Hold a kettlebell in your right hand, standing with a slight bend in your knees, to start. 
  2. Shift your hips back to perform a hip hinge as you lower the weight over your left midfoot and simultaneously extend your right leg, foot flexed. Go only as low as you can while maintaining an extended spine. 
  3. When you feel a stretch in the hamstrings, contract your glutes to return to the starting position. 
  4. That’s 1 rep. Perform all reps on one side, then switch.

2. Bottoms-Up Shoulder Press

Bottoms-up kettlebell presses are a great way to challenge unilateral strength and stability in the best kettlebell workouts.

José Mandojana

How to Do It

  1. Stand tall with feet shoulder-width apart, gripping a kettlebell by the handle, bottoms-up, in one hand, to start.
  2. Hold the bell at shoulder height, then engage your core and working shoulder to stabilize the weight.
  3. Keeping your wrist perfectly straight and kettlebell steady, press your arm straight up, extending your elbow.
  4. Carefully bend your elbow and lower the kettlebell back to shoulder height.
  5. That’s 1 rep. Perform all reps on one side, then switch.

3. Farmer’s Carry

Kettlebell farmer’s carry is a great way to load the forearms as part of the best kettlebell workouts.

James Michelfelder

How to Do It

  1. Stand tall with a kettlebell in each hand, to start. 
  2. Maintain a tall chest, retract shoulder blades, and keep weights from resting on thighs.
  3. Walk forward, using choppy, heel-to-toe steps. Look straight ahead and keep your posture rigid.
  4. Perform 1-minute rounds.

Kettlebell Workout 7

1. Single-Arm Overhead Kettlebell Squat

Single-arm overhead kettlebell squat

Svetikd/Getty Images

How to Do It

  1. Stand with feet hip-width apart with a light kettlebell between your feet, to start.
  2. Clean the kettlebell with your right hand to shoulder height.
  3. Press the kettlebell overhead, then extend your other arm for counterbalance. 
  4. Lower into a squat, keeping your bicep by your ear so the weight is directly overhead throughout. 
  5. Drive through your heels to stand. 
  6. That’s 1 rep. Complete all reps on one side, then switch.

2. Kettlebell Renegade Row

Kettlebell renegade row

Peter Muller/Getty Images

How to Do It

  1. Place two kettlebells directly under shoulders with handles parallel to one another, to start.
  2. Get into a tall pushup position with hands on top of the kettlebell handles, weight evenly distributed among your arms and tops of feet.
  3. Row one kettlebell toward your ribs, then lower with control back down, squeezing your glutes and engaging your core for counterbalance. Keep your hips as still as possible—don’t rock back and forth.
  4. Repeat on the other side.
  5. That’s 1 rep. Alternate sides on each rep.

3. Overhead Carry

Double kettlebell overhead carry

PeopleImages/Getty Images

How to Do It

  1. Stand with feet hip-width apart with two kettlebells between your feet, to start.
  2. Clean the kettlebells to shoulder height, knuckles pointing toward the ceiling, palms facing in.
  3. Press the bells overhead, locking your arms out. 
  4. Pack your shoulders and brace your core to stabilize the kettlebells as you walk for time.
  5. Perform 1-min. rounds.

Kettlebell Workout 8

1. Kettlebell Deadlift

Kettlebell deadlift

Justin Steele

How to Do It

  1. Stand feet shoulder-width apart with a kettlebell between your feet, to start. 
  2. Optional: Place a resistance band above your knees to help activate your glutes. It forces the muscles to work extra hard to keep the knees wide and tracking over the feet.  
  3. Hinge at hips to grab the kettlebell with an overhand grip. Drive through feet to stand.
  4. Push against band to drive knees out, if using, as you bend knees to lower kettlebell toward the ground. Tap the bell, then drive through heels to stand.
  5. That’s 1 rep.

2. Standing Single-Arm Overhead Press

Standing single-arm overhead press

Ian Maddox

How to Do It

  1. Stand with feet hip-width apart with a kettlebell between your feet, to start.
  2. Clean the kettlebell with your right hand to shoulder height, knuckles pointing toward the ceiling, palm facing in.
  3. Without using your legs, press the bell overhead, locking your arm out.
  4. Return kettlebell to the rack position with control.
  5. That’s 1 rep. Perform all reps on one side, then switch.

3. Kettlebell Swing

Kettlebell swings are a dynamic exercise that torches calories while strengthening the entire posterior chain.

James Michelfelder

How to Do It

  1. Stand with feet shoulder-width apart a foot behind a kettlebell, to start.
  2. Hinge at hips and grab the handle of the kettlebell, tipping it toward you so it’s resting on its side. 
  3. Forcefully, swing the bell back through your legs while keeping your low back flat. Bend your knees as necessary. 
  4. Explosively extend through hips to swing the weight up to shoulder level.
  5. Let momentum bring the kettlebell back through your legs.
  6. That’s 1 rep.

Kettlebell Workout 9

1. Kettlebell Goblet Squat

Kettlebell goblet squat is a stalwart in the best kettlebell workouts because it trains your whole body, including your core due to the positioning of the weight.

James Michelfelder

How to Do It

  1. Hold a kettlebell upside-down by the bell or by the horns with feet shoulder-width apart, to start.
  2. Keeping the kettlebell close to your chest and elbows pointing down, lower your body into a squat for a count of three.
  3. Push your knees out and allow your elbows to brush against the inside of your knees to reach the full range of motion.
  4. Explosively drive through heels to stand.
  5. That’s 1 rep.

2. Standing Single-Arm Overhead Press

Kettlebell standing overhead press

Ian Maddox

How to Do It

  1. Stand with feet hip-width apart with a kettlebell between your feet, to start.
  2. Clean the kettlebell with your right hand to shoulder height, knuckles pointing toward the ceiling, palm facing in.
  3. Without using your legs, press the bell overhead, locking your arm out.
  4. Return kettlebell to the rack position with control.
  5. That’s 1 rep. Perform all reps on one side, then switch.

3. Farmer’s Carry

Ketllebell farmer’s carry is a great way to load the forearms as part of the best kettlebell workouts.

James Michelfelder

How to Do It

  1. Stand tall with a kettlebell in each hand, to start.
  2. Maintain a tall chest, retract shoulder blades, and keep weights from resting on thighs.
  3. Walk forward, using choppy, heel-to-toe steps. Look straight ahead and keep your posture rigid.
  4. Perform 1-minute rounds.

Kettlebell Workout 10

1. Kettlebell Goblet Squat

Kettlebell goblet squat is a stalwart in the best kettlebell workouts because it trains your whole body, including your core due to the positioning of the weight.

James Michelfelder

How to Do It

  1. Hold a light kettlebell upside-down by the bell or by the horns with feet shoulder-width apart, to start.
  2. Keeping the kettlebell close to your chest and elbows pointing down, lower your body into a squat for a count of three.
  3. Push your knees out and allow your elbows to brush against the inside of your knees to reach the full range of motion.
  4. Explosively drive through heels to stand.
  5. That’s 1 rep.

2. Bulgarian Split Squat

Kettlebell Bulgarian split squat

James Michelfelder and Therese Sommerseth

How to Do It

  1. Hold light to moderate kettlebells in either hand or one heavy kettlebell in both hands while standing in front of a flat bench, to start.
  2. Assume a split-squat position by placing your right foot back with the top of the foot on the bench, left leg forward with a slight bend in the knee.
  3. Keeping your chest high, drop right knee toward the ground, then drive through your left foot to stand.
  4. That’s 1 rep. Do all reps with right foot on bench, then switch sides.

3. Romanian Deadlift

Kettlebell Romanian deadlift

Jay Sullivan

How to Do It

  1. Hold a kettlebell in your right hand, standing with a slight bend in your knees, to start.
  2. Shift your hips back to perform a hip hinge as you lower the weight over your left midfoot and simultaneously extend your right leg, foot flexed. Go only as low as you can while maintaining an extended spine.
  3. When you feel a stretch in the hamstrings, contract your glutes to return to the starting position.
  4. That’s 1 rep. Perform all reps on one side, then switch.

4. Bottoms-Up Shoulder Press

Bottoms-up kettlebell presses are a great way to challenge unilateral strength and stability in the best kettlebell workouts.

José Mandojana

How to Do It

  1. Stand tall with feet shoulder-width apart, gripping a kettlebell by the handle, bottoms-up, in one hand, to start.
  2. Hold the bell at shoulder height, then engage your core and working shoulder to stabilize the weight.
  3. Keeping your wrist perfectly straight and kettlebell steady, press your arm straight up, extending your elbow.
  4. Carefully bend your elbow and lower the kettlebell back to shoulder height.
  5. That’s 1 rep. Perform all reps on one side, then switch.

5. Kettlebell Pushup to Renegade Row

Kettlebell pushups

Nastasic/Getty Images

How to Do It

  1. Place two kettlebells shoulder-width apart (or a bit wider) on the ground, angled toward one another, to start.
  2. Grasp the handles and extend legs out into a tall pushup position, feet flexed.
  3. Row one kettlebell toward your ribs, then lower with control back down, squeezing your glutes and engaging your core for counterbalance. Keep your hips as still as possible—don’t rock back and forth. Repeat on the other side.
  4. Next, bend arms to lower into a pushup, pausing at the bottom, then pushing through kettlebells to return to the start position.
  5. That’s 1 rep.

Source

November 26, 2021

Kumail Nanjiani’s ‘Eternals’ Workout

Filed under: Fitness — Tags: , , , , , — admin @ 3:57 pm

Kumail Nanjiani’s workout helped him pull off one of the greatest Marvel transformations of all time for Eternals. Try the muscle-building routine for yourself.

Mid-2019, Kumail Nanjiani was filming the last episode of his hit HBO comedy, Silicon Valley. The show followed a group of nerdy app creators navigating the cutthroat world of big tech. Not much changed over the course of six seasons except, by the finale, Nanjiani’s character, the insecure coder Dinesh, had become an absolute unit—his biceps suddenly bulging out of polos.

The bulk-up wasn’t the producer’s idea, nor a studio directive for Eternals (in theaters Nov. 5), in which Nanjiani plays Kingo, a cocky, cosmic-powered warrior living undercover as a Bollywood star. The only green light Nanjiani needed to get in shape was from himself.

Underground Operation

The transformation took place at Granite Gym in Beverly Hills, a dimly lit basement that Grant Roberts, the trainer behind Nanjiani’s incredible transformation, had quietly built into one of Hollywood’s most exclusive training facilities.

Even though Eternals is about a group of immortal beings with superhuman powers, Marvel was perfectly happy with Kingo being the more “normal looking” one, says Roberts. But for Nanjiani, who grew up obsessed with comic books, the gig was a massive opportunity to portray a South Asian superhero in a Marvel franchise. He wanted a physicality that could stack up to Superman or Thor.

Breaking the Mold—and Internet

Nanjiani endured punishing sessions five days a week in the year leading up to Eternals. “Instead of worrying about how to keep him lean throughout, we concentrated on adding mass before doing a proper cut.” On first analysis, Roberts says Nanjiani had solid biceps and a strong back, but, uh, some major room for improvement. “I don’t want to be insulting, but he probably had the softest core I had ever seen,” Roberts says, laughing. “I have no idea how he was even able to stand up straight!”

Roberts combined new- and old-school techniques to bulk up Nanjiani, incorporating electronic muscle stim into his free weights work and heavy foundational lifts. The warmup always started with the Power Plate, a vibrating platform that stimulates natural reflexes and jolts dormant muscle fibers to attention. The workouts targeted no more than three body parts, so each area was attacked dynamically.

After six months, Nanjiani transitioned into a sculpting phase. Michelangelo used a chisel to carve rippling six-packs, but Roberts prefers the cable machine.

To ensure symmetry, Roberts had Nanjiani snap shirtless selfies every few weeks to assess progress. Once on set, Marvel had a chef prep Nanjiani’s meals and Roberts trained him virtually to preserve his hard-earned gains.

“People have this mistaken idea that once you get to a certain place physically, you can just coast,” says Roberts. “But it’s a lot of effort and sacrifice to maintain a physique like that.” As far as sacrifice goes, the biggest one for Nanjiani was cutting down on his favorite bakery items.

With Eternals in the can, he can get back to having a treat or two, but don’t expect him to slip back into his old ways. “I’ve seen a lot of actors go on this journey and lose their drive, but it’s different with him. We still train every week. I’m very proud of what he’s accomplished, and I think this is just the start.”

Kumail Nanjiani’s ‘Eternals’ Workout

Directions

This is Kumail Nanjiani’s sculpting workout. In some cases drop sets are utilized, where the rep count decreases and weight increases to promote hypertrophy. Complete prescribed sets for each move, taking 45 seconds rest between.

Decline Cable Chest Press
Decline Cable Chest Press Marius Bugge

1. Decline Cable Chest Press

Sets 1-2 (light weight): 20 reps
Set 3 (medium weight): 15 reps
Sets 4-5 (max weight): 10 reps

Adjust a bench 15 degrees to the decline position in the middle of a cable machine with handle attachments to the lowest setting on either side. Grasp handles, then lie back and bend arms wide with palms facing out. Press arms up, squeezing pecs at top, then lower (you’ll feel a stretch).

Incline Cable Flye to Chest Press
Incline Cable Flye to Chest Press Marius Bugge

2. Incline Cable Flye to Chest Press

Sets 1-2: 12 flyes/8 presses
Sets 3-4: 10 flyes/6 presses
Sets 5-6: 8 flyes/4 presses
Adjust a bench 45 degrees to the incline position in the middle of a cable machine with handle attachments to the lowest set- ting on either side. Grasp handles, then sit with arms extended, slight bend in elbows, palms facing each other. Contract pecs to bring hands together. Squeeze at the top, then slowly lower. Perform prescribed reps then change hand position to a wide incline cable chest press.

Single-arm Crossbody Cable Flye
Single-arm Crossbody Cable Flye Marius Bugge

3. Single-arm Crossbody Cable Flye 4 x 15 reps

Set a handle attachment just below chest level on a cable machine. Stand away in a staggered stance. If right foot is forward, grasp the handle with your left hand using a neutral grip. Place right hand on pec to feel the activation. Brace core and keep shoulders square. Begin the move from a pec stretch position. Perform a wide, sweeping cross-body flye—extending beyond your midline. Move slowly with a concentric hold on each rep.

Dumbbell Pullover
Dumbbell Pullover Marius Bugge

4. Dumbbell Pullover 3 x 12 reps

Lie faceup on a bench, feet flat on the floor, holding a heavy dumbbell, arms straight overhead. Bend elbows and engage triceps to bring dumbbell just behind head. Up the intensity by extending elbows to perform a triceps extension, then reverse.

Triceps Extension and Triceps Kickback
Triceps Extension and Triceps Kickback Marius Bugge

5. Triceps Giant Triset x 3 sets

Attach a straight bar to one side of a cable crossover machine and two handles on one clip on the other, both at the top setting. Start with the straight bar, using heavy weight. Hold the bar at forehead height with an overhand grip, elbows bent. “Throw” the weight down using momentum to complete triceps extension x 12 reps. Move to the other side, grasp the handles with an underhand grip, hinge at hips, then extend through triceps to do reverse drag triceps kickbacks x 12 reps. Turn hands over into an overhand grip to perform triceps pushdowns x 8 reps.

Partial-rep Biceps Curl
Partial-rep Biceps Curl Marius Bugge

6. Biceps Giant Triset x 3 sets

Attach a straight bar low on cable machine and grasp with an underhand grip. Begin in the midway point of a biceps curl, arms bent at 90 degrees, and do partial-rep biceps curl x 7 reps, from bottom to halfway, then immediately transition to drag curl x 7 reps by stepping toward the machine, extending arms, and dragging the bar up your torso by pulling your elbows back (don’t shrug). Stop at chest height once elbows are fully bent. Immediately transition to full biceps curl x 7 reps, taking a step back to resume initial start position.

Rope Cable Preacher Curl
Rope Cable Preacher Curl Marius Bugge

7. Rope Cable Preacher Curl 4 x 15 reps

Attach a triceps rope low on a cable machine. Grasp the ends in either hand and sit at preacher bench with elbows and upper arms firmly planted on the pad. Begin with arms fully extended, then curl the triceps rope toward your face until fully flexed with hands at each temple. Hold contraction for a full second.

Lying Cable Peak Curl
Lying Cable Peak Curl Marius Bugge

8. Lying Cable Peak Curl 2 x 25 reps

Attach an EZ bar to shoulder height on a cable machine and place a flat bench under the bar. Using a narrow grip, perform a slow curl to forehead, holding each rep fully flexed for 3 seconds.

Source

October 29, 2021

Filson x Ten Thousand Collection Is the Workhorse of Workout Apparel

Filed under: Fitness,Health — Tags: , , , , , , , , , — admin @ 5:27 pm

For duds that endure the wear and tear of wilderness excursions, Filson is a mainstay. For workout apparel that withstands grueling lifting sessions, Ten Thousand is a stalwart. Separately they shine, but together they can single-handedly replace your training kit with high-performance workout apparel.

The two brands have joined forces to drop a limited-edition collection of workout clothes designed to meet the training needs of first responders and wildland firefighters.

“Having FiIson ask us to help them make this collection is an incredible honor,” says Keith Nowak, founder and CEO of Ten Thousand. While Filson was born in the woods and Ten Thousand was born in the gym, we both share a spirit that’s been forged from hard work, grit and the will to become better than we were yesterday. And this collection encompasses that perfectly.”

Pick up some advanced workout gear from the new Filson x Ten Thousand fitness apparel collaboration.
Courtesy Image

The Filson x Ten Thousand Collection features three pieces—all made in Filson’s signature Marsh Olive colorway: Versatile Shirt, crafted from breathable, sweat-wicking, quick-drying, and abrasion-resistant fabric; the lined Tactical Short, cut from durable yet featherweight four-way stretch ripstop fabric; and Training Sock, which features cooling mesh panels, functional cushioning, and anatomical arch support.

They all have a permanent silver ion treatment that will last through use and washing.

Pick up some advanced workout gear from the new Filson x Ten Thousand fitness apparel collaboration.
Courtesy Image

“Filson and Ten Thousand users share similar values and lifestyles,” says Alex Carleton, chief creative officer at Filson. “Both are smart, tough and prepared. The collaboration between the two brands resulted in a collection perfect for our everyday heroes… The design behind the collection was led by the athletes and heroes it was made for, like frogman combat veteran and backcountry hunter, Alex Fitchler, who helped put the collection through its paces.”

Pick up some advanced workout gear from the new Filson x Ten Thousand fitness apparel collaboration.
Courtesy Image

The standout among the pieces has to the be the swim-ready shorts, which were made to conform to the needs of military fitness standards by being durable, breathable, and lightweight. But they also had to be easy to wash, odor-resistant, comfortable, and feature multiple pockets. The Tactical Short shines in the last aspect, as they have stash spots, inside and out, that offer secure storage for items like cash, keys, smartphone, ID, and energy chews.

The Filson x Ten Thousand Collection will be available from filson.com and tenthousand.cc beginning Friday, October 29, 2021. Prices start at $16.

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September 17, 2021

The Best Heavy Pack Workout to Build the Strength and Endurance for Backcountry Hunting

Filed under: Fitness — Tags: , , , , , — admin @ 10:49 pm

Forget the deer-spotting stereotypes. Backcountry hunting requires trekking for miles over rugged terrain only to retrace your steps while carrying hundreds of pounds of fresh meat on your back.

“Packing out an animal is hard,” says Dustin Diefenderfer, hunter, ultrarunner and founder of MTNTOUGH Fitness in Bozeman, MT. “You need a strong chassis, like an F-150.” Hunter or not, try his signature 45-70 heavy pack workout. It’s designed to build the muscle endurance and strength required for such a daunting task.

The Best Heavy Pack Workout to Build the Strength and Endurance for Backcountry Hunting

Directions

Load a multiday backpack that has a harness system with sandbags (or wrap free weights with towels) to approximate weight. Perform a descending/ascending ladder with the rep scheme: 30, 20, 10, 20, 30. Rest 2 to 5 minutes between sets. Repeat workout three times a week.

Sandbag Curl to Press
Sandbag Curl to Press Nate Hill

1. Curl to Press

Grab the pack on both ends, palms facing each other, standing tall with core engaged. Perform a hammer curl, bringing the pack from waist to chest, then immediately push it overhead in a strict shoulder press. Slowly lower the pack to your chest, then waist without using momentum. Beginner: 25 lbs; intermediate: 35 lbs; elite: 45 lbs

Sandbag deadlift
Nate Hill

2. Deadlift

Stand with feet slightly wider than hipwidth apart. Hinge at hips to grab pack on both ends, soft bend in knees so you feel hamstrings engage. Drive through heels and extend through hips as you lift pack off the ground to stand. Squeeze glutes and slightly thrust hips forward at top of motion. Go slow and controlled on the descent, keeping a flat back. Beginner: 60 lbs; intermediate: 80 lbs; elite: 105 lbs

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August 27, 2021

‘The Umbrella Academy’ Star Tom Hopper on Winning Hollywood’s Self-Image War

Filed under: Fitness — Tags: , , , , , — admin @ 9:56 pm

Tom Hopper has made a career out of being the built British bruiser. Towering at 6’5” over his onscreen colleagues in Black Sails, Game of Thrones, and The Umbrella Academy, the former rugby player is a rare breed in Hollywood. A studied dramatic actor, he’s found himself one of the new go-to gents in the action world.

“Growing up in that team sports environment, I really respond to a challenge,” says Hopper, over Zoom while on set in Vancouver.

So when the challenge is, say, be a hulking knight or an elite SAS soldier, Hopper trains like he’s going to war. Doing that for a decade has been a unique learning experience for the rising star. Not just physically, but also mentally in dealing with expectations from himself—and everyone else.

Now Hopper is hoping to share what he’s learned with others, both on social media and through campaigns with companies he believes in—like Viome—which helps improve gut health by adjusting food habits.

Men’s Journal spoke with the actor about his bumpy road to clean eating, struggling with self-image, and exciting projects he has on the horizon.

Men’s Journal: What was your introduction to fitness?

Tom Hopper: I was a skinny boy growing up. I remember when the rugby season came around, I was playing with all these kids who were bigger than me. They were massive, and it’s the kind of sport where size really matters. I remember even at that age thinking, ‘I need to hit the weights.’ But the Internet wasn’t around like it is today, and if you wanted to get information, you had to go into actual shops to buy fitness magazines.

I actually remember emailing some random bodybuilder I found in one of the magazines to ask him if creatine would be beneficial for me when I was a teenager. That just goes to show you how desperate the measures were. I was walking around with this very specific idea of what a real man was supposed to look like, and it led me down the wrong path. I was going to the gym with a real unhealthy mindset, thinking only of aesthetics.

How did that initial mindset impact the start of your acting career?

I realized early on there’s a niche opening in the marketplace for British dudes who are super fit. At the time, the majority of those guys were coming from America. I’m 6’5” and figured if I put on some real muscle I could brand myself in the action world. I dedicated myself to that process fully like it was sports training camp. That’s really what started me on this whole fitness journey. It wasn’t long before I was auditioning for all these big movies and TV shows.

Were there high expectations regarding your fitness for a role?

The biggest turning point in my career way when I got Black Sails. The movie 300 had just come out and there was all this hype around how jacked everyone was in Zach Snyder’s film. It was definitely a moment in the culture. So, in turn, with us playing these brutal pirates, this image was expected of us. I think there was pressure to look a certain way. Some of it was self-imposed because of what we were seeing in Hollywood. But the studio would also check in and get sent photos to make sure we were sticking with our plans. They set us all up with a personal trainer, James White, who ran the Roark gym in Cape Town, South Africa, close to set. That was the first time I felt the pressure to look a certain way for a role.

How did that affect you behind the scenes?

On the outside, and to everyone watching the show, I looked very fit and healthy. But during that time, I was feeling sluggish and found myself nodding off in the middle of the day. It was a real rollercoaster, from feeling great to completely crashing. I was wondering why I couldn’t get to where I wanted without such a struggle, and for a while I was blaming genetics. Eventually I decided I needed to take more control and really investigate why I was feeling the way I was.

There was another time we were preparing for a promo shoot for Black Sails, and we all went maybe a little too extreme with the calorie counting. I’m surprised my lovely wife stuck around to become my wife after that period because the diet made me a horrible human being. After one of the photo shoots, she bought me a special lunch to celebrate. I blew up at her because I wanted very specific “treats,” and she bought the wrong ones. She said, “Do you hear yourself?” I had to step back and really reevaluate what I was doing.

The Umbrella Academy star Tom Hopper fights an opponent with onlookers
Courtesy of Netflix

What did you begin to work on?

I learned a lot about training from James during our sessions, but where I was really struggling was my nutrition. Back in the day, nobody was talking about it the way they do now. It was just about getting a certain amount of calories, and less about where they came from. I was eating burgers with cheese and fries to put on weight. There wasn’t a lot of sense about it. I had a friend, who always felt great, who told me to just try eating clean for a while. I decided to give it everything I had.

How soon did you feel the benefits?

The difference was pretty instantaneous. It was crazy to me how much better I felt when I was consuming real food and staying away from all the processed snacks I was craving. I was addicted, and the only solution I saw was to go cold turkey. That’s when I realized how much power they had over me. Passing by those shops, I was in actual pain from walking away without buying anything.

I started to see how unnatural it was for me to be craving those sugars so intensely. They’d created a massive imbalance in my body. I was being ruled by them. That was an awakening. I decided to wean myself off it all. Not an easy task with an addictive personality, but once I turned that corner, I actually became addicted to feeling good—to not waking up with headaches and not being tired all the time for no reason. I became addicted to enjoying my workouts again.

What was the hardest snack to give up?

Haribo gummy bears. I used to walk past the shops with Toby Stephens, who played Captain Flint on Black Sails, and he’d say, “Oh mate, I need some gummies.” And I would be right there with him.

Any recent challenges on the wellness journey?

During the start of The Umbrella Academy, they wanted me to bulk up and turn myself into a bit of a monster. Then, just a few weeks before filming, they decided we were going to use this massive muscle suit. I immediately had to lean down after putting on so much mass. That led me to experiment with things like fasting and the keto diet.

I don’t think most people stick to the true principles of keto, which is checking your body constantly for whether or not you’re in ketosis. For me, it’s something I dip in and out of. I’d feel great for a few days, then start to deplete a bit. The intermittent fasting worked straight away. Even when I’m not sticking to it firmly throughout the day, I’ll practice in the morning—including on set when there’s usually a breakfast laid out and someone’s asking what you want to eat. I got into the habit of telling them I wasn’t going to need anything until the afternoon.

It was around the end of the first season when I first came across this company Viome. I read they were doing microbiome testing for your gut based on your stool. At first I was a little standoffish about the concept, but eventually reached out to them.

What was the turning point?

A friend, Bobby Maximus, had used them to fix a serious stomach issue he was having. They helped him find out what foods had a negative impact on his system and basically healed his gut—with food. That got me curious.

Not only was I researching ways to improve my own health, but also for my son Freddie, who’s autistic. What I learned is that bad gut health can make the symptoms of autism more severe. At the time, my wife and I were going through quite a tough time with Freddie, and we were looking for anything to make our lives easier. So we decided to do the microbiome tests together as a family, and when we received the results we committed to following them.

I liked how simple they break down foods that are helpful, foods that are fine, and foods that are like poison to your body. I was surprised to find that bananas were a food Freddie was supposed to avoid, yet it was a superfood for me. So when I was having one I’d naturally just share it with him—with no idea it was affecting him differently and causing these problems in his gut. We noticed an immediate improvement in his behavior. It was really quite shocking how quickly things changed, from his mood to sleep patterns.

How about your dietary shift? Were you feeling the benefits too?

I definitely started to see similar effects for myself. Beforehand, I’d spent a lot of energy avoiding carbs. But once I learned some of them were on my superfood list, I realized I’d been depriving myself of some positive nutrition. I was eating carbs and looking and feeling better than I ever had. I also learned to enjoy real food—because once you lose that addiction to sugars and additives, you start to really be able to taste stuff again.

The gut is constantly evolving. So when you take the test six months or a year later, you’ll see how much things can change. Sometimes foods that were on your avoid list are now fine for you to enjoy again because a specific issue has been resolved. What I’ve learned is that it’s all about making positive shifts and adapting your eating habits when necessary. I went into Season 2 feeling like a new man.

And mentally?

Absolutely. I know a lot of people are struggling with mental health, especially after the year we’ve had. We all know the obvious things that can help, like exercise. But I don’t think people talk enough about how the wrong foods can make things worse. How, for example, the vagus nerve—which connects your gut to your brain—isn’t just a one-way street. People used to think if you were feeling bad it would manifest itself in how your stomach felt. Now we know this nerve is more like a highway. An upset gut can have a negative effect on our mental health as well.

How do you deal with all the attention paid to your appearance?

I’ve struggled a lot with body dysmorphia. No matter who you are, there’s this image in your head of what you think you should look like as opposed to what you see in the mirror. For me, the way out is being content with the best version of me and pursuing it fully—and not some guy on a movie poster.

I know if I put up an Instagram post where I’m shirtless, there will be toxic comments that aren’t productive. I’ve gotten better about “posting and ghosting” these days, where I’m not really reading any of it. That time is better spent elsewhere.

What drives you to be so open on social media about your training and other wellness pursuits?

I understand I’m one of those guys who’s been branded to look a certain way. But I also want to be able to say how easy and fun the journey can be—and that so much can be done by implementing very simple lifestyle changes. People ask me all the time how I have the discipline to stay in shape. How can I enjoy life while being so restricted? I’m actually having fun with every part of the process—and enjoying every bite of real food I’m tasting.

Have there been any adjustments in your training for upcoming projects—including Season 3 of The Umbrella Academy and the Resident Evil reboot.

I always like to keep the training fresh, so I’m constantly changing the kind of movements I do. I’ll pull new programs on social media from people like Marcus Filly, my friend Bobby Maximus, and Ben Patrick. I like people who do something different and go against the status quo, especially when it works. I’m working out consistently, so when it comes to putting on mass—like for Resident Evil—it just means eating more of those good foods I’m already on. I think people are really going to enjoy the reboot, especially fans of the game.

Going into The Umbrella Academy, I had a shoulder injury which occurred while doing a pretty standard lift. It was just one of those silly things when the weight just doesn’t move right. I did stem cells and PRP, which helped heal it up nicely, and I adapted my training to put less stress on it without sacrificing what I’d built so far. That was difficult, especially because of how taxing the muscle suit can be on my arms, but I was able to make it work. This is my favorite season we’ve done so far.

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August 21, 2021

Go Beyond the 5 Fundamental Movement Patterns

Filed under: Fitness — Tags: , , , , , , , , , , , , , — admin @ 1:55 pm

If you are into strength training, you’ve heard about the fundamental movement patterns—the natural human movements that most trainers believe all humans would, ideally, be able to demonstrate and load.

According to Dan John, there are five fundamental movements:

 

 

Read Go Beyond the 5 Fundamental Movement Patterns at its original source Breaking Muscle:

https://breakingmuscle.com/news/go-beyond-the-5-fundamental-movement-patterns

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June 23, 2021

A Plague of Strength Is the Best Type of Plague

Filed under: Fitness — Tags: , , , — admin @ 5:04 am

In this episode, I’m delighted to be joined by Jamie Lewis to discuss the history of strength training.

Read A Plague of Strength Is the Best Type of Plague at its original source Breaking Muscle:

https://breakingmuscle.com/fitness/a-plague-of-strength-is-the-best-type-of-plague

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May 16, 2021

5 Essential Exercises for the Powerful Runner

Filed under: Fitness — Tags: , , , , , , , , , , , , , , , , — admin @ 3:18 pm

When it comes to improving running performance, runners usually fall into one of two camps:

  1. Those who just run more

    2. Read 5 Essential Exercises for the Powerful Runner at its original source Breaking Muscle:

    https://breakingmuscle.com/fitness/5-essential-exercises-for-the-powerful-runner

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March 5, 2021

At-Home Back Workouts to Build Size and Strength

Filed under: Fitness — Tags: , , , , , , — admin @ 7:28 pm

Just because you only have a few choice pieces of equipment to your name doesn’t mean your at-home training options are abysmal. What’s more, if you’re spending more time at home, sitting for most of the day, that’ll do a number on the postural muscles of your upper and lower back. They’re likely screaming for your attention in the form of atrophy, chronic pain, and maybe even some shoulder issues. You know what can turn that all around? At-home back workouts.


 

Proper training can bolster the small stabilizing muscles in your back to alleviate lumbar pain, fix imbalances in your shoulders to safeguard your body against injury and, of course, build size and strength. And it can all be done with scant equipment. Try these at-home back workouts to keep your strength up and develop those dormant postural muscles. You’ll develop size and strength with nary a Smith machine or barbell in sight.

7 At-Home Back Workouts to Build Size and Strength

Workout 1: EMOM Pullups

Equipment needed: Pullup bar

Directions: EMOM stands for “every minute on the minute.” To do this workout, simply time out 20 minutes and perform 3-5 pullups at the start of the first minute and at the turn of each subsequent minute until 20 minutes have elapsed. Sounds easy at first, but if you’re being honest with your rep quality, you’ll probably realize your fate by set number 10.

Workout 2: Bodyweight Back Attack


Equipment needed: Two benches (or flat surfaces) and a mat
Directions: Perform these exercises as supersets, completing the first move for prescribed reps or duration, then moving immediately to the second, resting only between rounds.
1A. Back Plank x 20 seconds: Set two benches parallel to one another. Sit in between and plant triceps on either bench, knees bent, feet flat on the floor. Drive elbows into the benches and actively work to raise your chest as high as possible by retracting the shoulder blades as you drive your feet into the floor and bridge hips toward the ceiling. Squeeze your glutes throughout and don’t forget to breathe. Watch a video demonstration here.
1B. Handcuff Raises x 12 reps: Lie face down on the floor with arms behind back, elbows bent, hands clenched into fists with palms facing out (as if you were wearing handcuffs). Keep fists as close to each other as possible, and let the elbows and shoulders fall toward the floor. To perform the raise, retract shoulders and arch upper body off the floor. Hold each position for 2 seconds. Watch a video demonstration here.

Perform as a superset for 5 rounds. Rest 1 minute between rounds.

2A. Wall Shoulder Extension x 45 seconds: Stand in front of a wall with your back against it, butt making contact. Reach back with hands beside your hips, and pull shoulders down and back. With closed fists, drive them into the wall as hard as you possibly can for the prescribed time. This seems easy, but it isn’t if you’re working as hard as possible. You should feel all the muscles in your upper back working hard too. Watch a video demonstration here.
2B. Neck Plank x 15 seconds: Position your head and shoulders on a flat bench, feet flat on the floor and knees bent at 90 degrees. Gradually slide your way forward until only your head is supporting your body weight. Don’t let your body sag or fall; keep your back higher than bench level. Watch a video demonstration here.

Perform as a superset for 5 rounds. Rest 1 minute between rounds.

Workout 3: The Little Things

Equipment needed: Medicine ball (8-12lbs), light dumbbells (5-8lbs), and full water bottle (2lbs)
Directions: Perform these exercises as supersets, completing the first move for prescribed reps or duration, then moving immediately to the second, resting only between rounds.

1A. Med Ball Tomahawk x 12 reps: Lie on your stomach on a mat, holding a medicine ball, elbows bent. Engage your core and glutes to lift legs and elbows off the ground as you draw the medicine ball behind your head. Tap the ball to your upper traps, working toward hitting your lower traps. Watch a video demonstration here.
1B. Trap 3 Raise x 12 reps each side: Rest one forearm on any surface that’s around waist level, then prop your head on that arm. Hold a light 8-pound dumbbell in the other hand. Hinge at your hips. Your torso should be parallel to the floor, soft bend in knees, heels peeled off the floor. Set your working shoulder by retracting the shoulder blade before each rep. Raise the weight up diagonally. It’s okay if there’s a very slight swing to make this happen. You should feel this mostly in your mid back. Don’t let your ego get in the way; go light. Watch a video demonstration here.

Perform as a superset for 4 rounds. Rest 1 minute between rounds.

2A. Floor Blackburns x 12 reps: Lie on your stomach, feet flexed, light dumbbells in either hand, palms facing one another. Elbows should be bent out to the side. Keep your head pressed to the floor as you press the weights overhead, then bring back to the start position. Don’t let your elbows or weights touch the floor. Watch a video demonstration here.
2B. Prone Transfers x 12 reps: Stay in the same position, lying on your stomach. Lift your arms and legs off the floor, holding the full water bottle. Pass it behind your back and over your head from one hand to the other, making large arm circles. Be sure not to let any part of your arms or hands touch the floor. Watch a video demonstration here.

Perform as a superset for 4 rounds. Rest 1 minute between rounds.

Workout 4: Banded Bliss

Equipment needed: Assorted loop bands
Directions: Perform these exercises as supersets, completing the first move for prescribed reps or duration, then moving immediately to the second, resting only between rounds.
1A. Banded Scapular Slides x 15 reps: Fix a flat resistance band at your midline (anchor on a door knob). Sit on the floor facing the anchor point with either end of the band in each hand. Maintain a strict upright seated position with legs extended straight (if that’s too challenging, bend your knees) as you cactus your arms out to either side, elbows bent, palms facing one another. Press the bands overhead, fighting resistance so the bands don’t pull your hands forward, until your arms are straight. Lower down and repeat. Watch a video demonstration here.
1B. Banded Seated Row x 15 reps: Using the same setup described above, row the bands toward either side of your midline.

Perform as a superset for 5 rounds. Rest 1 minute between rounds.

2A. Banded Good Morning x 15 reps: Place a heavy resistance band behind your neck and under your feet. Keep the lower back in its natural arch, bend your hips back and lower your torso until it’s nearly parallel to the floor. Think about keeping your chest up and pointing forward. Explosively extend your hips to come back up. Watch a video demonstration here.
2B. Banded Pulldown x 15 reps: Set up two heavy resistance bands at the top of a fixed anchor. Sit on the floor and grab the bands in either hand; sit so your body, band, and anchor point make a 45-degree angle (don’t sit directly underneath the anchor). Lean back a bit and set palms facing the floor, arms extended. Draw your shoulders down and back and engage your lats to pull the bands down, rotating palms so they’re facing you at the bottom of the movement, elbows down by sides. Watch a video demonstration here.

Perform as a superset for 4 rounds. Rest 1 minute between rounds.

Workout 5: Death by Dumbbell Rows

Equipment needed: Medium and heavy pair of dumbbells and a bench
Directions: Perform exercises as straight sets or compound sets, when indicated, for prescribed reps, sets, and rest. Similar to supersets, exercises in a compound sets are to be done back to back without rest. The difference is they work the same muscle group, whereas supersets hit opposing muscle groups.
1. Fisherman Row – 4×15 reps each side: Set up on a flat bench for a single-arm dumbbell row, but instead of putting one knee on the bench, put both knees on it. You’ll be diagonally across the bench, allowing your chest and torso to remain stable and flat. Row the weight straight up toward your ribcage. Rest 90 seconds between rounds. Watch a video demonstration here.
2A. Renegade Row x 10 reps each side: Begin in a pushup position, holding dumbbells on the floor in a neutral grip. Perform a pushup on the dumbbells, then immediately perform a one-arm, neutral-grip row. Repeat the pushup and row on the other side.
2B. Banded Chest Supported Row x 15 reps: Lie face down on an incline bench. Wrap a mini looped resistance band around wrists (the band shouldn’t be too thick or tight) and hold medium-weight dumbbells in either hand with a neutral or underhand grip. Squeeze shoulder blades together and row the weights toward your chest. As you pull, aim to separate the weights at the same time in order to hit the rear deltoids. Watch a video demonstration here.

Perform as a compound set for 4 rounds. Rest 1 minute between rounds.

3. Dumbbell Bentover Row – 5×12: Stand with feet shoulder-width apart and hinge forward at the hips, arms extended with dumbbells hanging straight down, to start. Row the weights up to your torso, keeping elbows tucked in line with your body. Reverse motion to return to start.

Workout 6: TRX and Bodyweight back Workout

Equipment needed: TRX or any suspension training system
Directions: Perform exercises as supersets or compound sets for prescribed reps, sets, and rest.

1A. Rear-Delt Rockers x 12 reps: Hang the TRX from a high anchor as you would for an inverted row. Grab the handles with palms facing out and come directly under the anchor point. Extend arms, bend knees, and dig your heels into the floor. Row your upper body up, sinking hips so you’re in an upright “seated” position, hands near shoulders to finish the rep. Don’t let your body touch the ground, and think of this as a rocking or pivot motion. Remember to keep the shoulder blades retracted the entire time. Watch a video demonstration here.
1B. Inverted Rows x max reps: Hang TRX from a high anchor. Grab the handles and come directly under the anchor point, palms facing one another. Extend arms and legs (you can also bend your knees and plant your feet, but keep hips lifted). Row body up until handles are by your chest.

Perform as a compound set for 5 rounds. Rest 2 minutes between rounds. 

2A. Bear Dogs x 6 reps each side: This movement combines a bear stance position with a bird dog movement. Come into a quadruped position on hands and knees, then engage your core to bring both knees three inches off the floor. Slowly and carefully raise one arm and the opposite leg off the floor to a full extension. Don’t allow your body to twist or rock, and keep the planted leg in the same position it started in. Repeat on the opposing side. Watch a video demonstration here.
2B. Close-Grip Chinups x max reps

Perform as a superset for 4 rounds. Rest 90 seconds between rounds.  

Workout 7: Plain ol’ Barbell

Equipment needed: Barbell and plates
Directions: Perform as straight sets, completing all reps and sets of an exercise before moving on.

1. Barbell Deadlift – 5×10 reps with 2-minute rest between sets
2. Barbell Bentover row – 4×12 with 2-minute rest between sets
3. Barbell hang clean – 5×5 reps with 2-minute rest between sets
4. Barbell Shoulder Extensions – 4×12 with 90-second rest between sets

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March 2, 2021

Midline Rule: Simplify Your Stance

Filed under: Fitness — Tags: , , , , , , , , , , , , , , , — admin @ 5:40 pm

Does original thought exist? Have we covered everything, or are there thinkers out there who aren’t in the box? I know my friend David Weck down in San Diego is changing the game when it comes to running, but when we get down to the nitty-gritty of strength training, we all regurgitate the same things while adding our particular flare?

The reason I ask is that working with my population (13-18-year-olds), I have needed to simplify and streamline much of my teachings to get what I need from them. Any of you who work in this demographic realize that the young ones will tune you out if you get too sciencey. I’ve learned this the hard way.

Therefore, my job has been to distill the big words, find ways for the kids to understand and create rules around the larger concepts. Then, the young ones can skillfully navigate a training session and think independently.

Before we begin, I want to acknowledge you smarties out there reading this. What you are about to read applies to most.

Yes, due to something unique to them and them alone, there will be those who make this coaching inappropriate. Someone with an anatomical issue that forces a degree of change to the rules presented might not be the perfect person for this.

But, this teaching is for the masses.

This technique is for coaches like me, who coach large groups at one time and see between 60-150 kids per training session every hour of every workday.

It’s rarely under 60 bodies, and I will coach up to eight groups a day.

  • I need to be efficient.
  • I need to be precise.
  • I need to simplify things where the vast majority can understand what I’m asking.
  • And I need them to problem-solve independently.

Simplicity is the recipe.

Don’t Share Everything You Know.

Look, I know you are not a child, but you would be lying to us both if you didn’t still require permission on a few things. We do it with our government, our jobs, the law, even within the confines of our own homes. So what I’m going to say to you might liberate many of you.

You have my permission, while coaching, to not share everything you know.

“I see this in young coaches all the time. They are so fired up about all the science they consume and all of the new technological know-how that they want to peacock and word vomit everything at their clientele.”

And what I’ve learned after almost 25 years of doing this is to tell them only what they need to know to do what you want, the way you want, and nothing more.

If I need one of my high schoolers to pry their knees out when they squat or pull, I don’t have to give them a dissertation as to why.

  • Yes, I could write books about why it makes everything better, safer, and more powerful.
  • I could give them the anatomical ins and outs and explain why structurally it’s a superior approach to others in clinical-level terms.
  • I can give detailed reasons and justification that innervating the glutes first protects the spine and then drives the work into the hip’s engine.

But why should I do that? Just pry your damn knees out—every rep.

If I can simplify, qualify, and streamline things, so my kids know what I want and apply it at the right time, then why go any further? This article is precisely that.

It’s boatloads of experience and over two decades of painstaking distillation into the most straightforward explanation that works 99% of the time.

The Midline Is Where All the Goodies Are

The midline is where the goodies are located—your eyes, throat, lungs, heart, diaphragm, guts, and reproductive equipment.

Any structures that are worthwhile and responsible for keeping you alive run along your midline.

The further you move away from the middle, the less critical it is.

If you have spent any time training martial arts, particularly any Chinese styles, you quickly learn to attack the midline.

If you want the fight to end, immediately crush anywhere on the midline.

Remove an eye, crush a throat, slam your knee into their diaphragm or rake some testicles and watch how fast your opponent retreats.

The midline is also where movement originates, particularly athletic movement.

The best movers have uncanny control of their core (as much as I hate that word). Again, I default to martial arts. Watch high-level fighters kick, throw punches and engage their opponent. If you slow down the video, you will see how the midsection initiates the coiling and spiraling to generate speed, power, and precision.

I spent a long time training the Chinese internals.

“The movement is based on the notion that an etheric pole runs through the body from the center of the top of the head down through and out the perineum—the Taiji pole drills to the center of the earth and anchors in the heavens.”

Woo, woo sounding, I know. Once you get a sense of this and understand it’s much like one of the horses on a merry-go-round and that you are effectively a kabob with a pole going through it, your movement becomes cleaner, and your root becomes sturdy and powerful.

This control is why, when you see high-level Tai Chi players move through their sequences, one of the things you notice is how balanced they appear, how marvelous their posture is, and how they seem to have otherworldly control—it’s because they do.

If that is too fanciful for you, consider your center of gravity. As long as you own your center of gravity, things like balance become something more under your control.

It’s why we hinge, squat, push and pull in the manner that we do. Think about catching a clean. Why is it so important that we get our elbows through and up when we catch a clean? People in the know understand there are likely dozens of potential answers.

Still, the best one is to get your elbows up with your humerus parallel to the floor. Functionally, this puts the load of the bar directly in the center of your body.

However:

  • In 90% of clean misses, the load is to the front.
  • In 90% of those misses, it can be attributed to the elbows being down-ish.

The bar itself is to the front of the body’s center, effectively moving the lifter’s center of gravity forward of the body. The entire event leads the lifter to either dump or to lurch forward to reclaim balance.

It’s a hot mess that the lifter could have avoided if the lifter would have shot the elbows up as quickly and as high as possible.

The Importance of Feet Biomechanics

I’m not a guy who has taken any real deep dives in learning the foot’s intrinsic workings, but I know a few things. Anyone who disregards their feet, glazes over their role, or is ignorant to how important the feet are, is handcuffing themselves in any training situation.

I’m not saying that you need to buy those creepy-toed minimalist shoes or take a course on foot anatomy and biomechanics, but there are a few things you need to concede if you want the most from your training.

Yes, it would help if you considered your footwear for the job in front of you.

No, you wouldn’t wear ice skates to run sprints, so you shouldn’t wear the new balloon shoes by any of the top dog shoe manufacturers to lift.

Any closed chain exercise requires that you and the floor work together. The ground is your partner, and the more fluff you have between the ground and your foot, the more disconnect you have between the mover and the movement.

Taking things one step forward, the position you choose for your foot for a given exercise sets the stage for the entire body moving up the chain.

Toes out, toes in, toes dead straight all impact the structures, muscles, and joints up to and probably beyond the thoracic spine. So, having a whimsical approach to where your feet are in space is like wearing swimming fins to go hiking. Okay, I’ll stop with the dumb analogies.

Your Feet Relate to the Midline

Over the years, I have had to simplify things so my lifters can get moving and problem-solve and answer their questions. Sure, I don’t mind my athletes’ questions, but I will not be standing next to them for every rep throughout their lives.

Therefore, part of my job is to help them develop a tool kit for problem-solving for themselves.

“Coach, how much turn out can I have for this exercise?”

“I thought you’d never ask.”

The midline rule is simple when standing with your feet on or as close to your midline, where both feet touch; the toes should be pointing dead straight.

The further away you get from the midline, the more turn-out allowance you get.

A great way of showing them this is actually with your arms.

  • Put your arms out in front of you with your thumbs touching, and then slowly move your arms out to your side without moving your wrists.
  • At the beginning (*on or pressed directly into the midline), the fingers are dead straight.
  • As you slowly move your arms out, the more your fingers begin to angle (from your perspective of where they are in space).
  • And, by the time you get your arms straight out your side (iron cross style), your fingers should be pointing directly out to the sides.

This is, in many ways, the same thing with your feet. If I have you stand feet together, your toes are virtually straight ahead.

  1. If I move you out to where we teach RDL’s, the feet are directly under hips, nearly straight, and with minor angling.
  2. When you move to a squat stance, the feet are just outside the hips but inside the shoulders and widen a little. We allow some more toeing-out to happen—10-30 degrees is the allowable range.
  3. Then leap to a sumo stance. The feet are extensively wide apart with considerable toeing-out.

From feet together to the other end of the spectrum into sumo, the stance the exercise demands instructs the lifter on how much toeing out is allowed.

What I tell my kids as it relates to which stance to set up for a given lift is as follows:

  • If you hear the word sumo in the exercise’s name- it’s a broad stance toe out a ton.
  • If it’s a kettlebell ballistic- it’s in between your sumo and your squat stance, toes angling out for comfort.
  • If you hear the word squat in the exercise’s name, your stance begins in your preferred squat stance with the toe rules already stated above.
  • If it isn’t a kettlebell ballistic or you don’t hear the word sumo or squat in the name of the exercise, you will almost always be right to use the narrow, feet under hips stance with toes nearly dead straight. This applies to RDL’s, cleans, deadlifts, and lunge variations.

It’s that simple. I give the kids enough information to navigate a lift. They have some firm but straightforward rules to remember.

I engage them in the idea that “I’m going to tell you this once, and then you are going to be expected to apply this to everything.”

So, if they come to me and ask me where their feet should be, my answer to them is, “What’s your midline rule?”

If they paid attention to the explanation the first time and know that the name of nearly all the exercises gives them the answer to their question, they can answer it for themselves.

I know, I know, it seems like a lot as you read this. But once you understand and buy into the midline rule, you can get in a room with 125 14-year-olds approaching each set of each lift in the correct stance—just like me.

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