Kettlebell Lunge Variations

In my latest video I discuss several Kettlebell Lunge variations that are great for soccer and basketball athletes. I then explain the different progressions; double low, single low, double racked single racked, double overhead single overhead. Finally we go into the lunge variations. Forward, reverse, front foot elevated, rear foot elevated, lunge with a pass.
Enjoy!

Tags: soccer basketball injury prevention

Ten Best Strength and Conditioning Moments that Made 2011 Great

If you are like me you probably can’t believe this year has come and gone so quickly.  I usually get reflective this time of year trying to analyze if I have accomplished enough with the 365 days given to me.

Upon review, this year had some bumps but overall has been an incredibly successful year for Rise Above Strength and the strength and conditioning field in general.  In this article I will share ten of the best (in my opinion) strength and conditioning moments, articles and products that made this year great.

At the end of the article you can download a complimentary circuit training manual with workouts that I made just for my loyal readers.

Just a quick note: I do NOT make any money off of the items I endorse; they are just my sincere opinions of what I liked this past year.

Rise Above Performance Training 3^rd Anniversary Party

I have to admit this is the most stressful thing in the world for me to get off the ground but once it is over I am glad we did it.  I never thought I would be celebrating one year let alone three with such a great family of people here at Rise Above Performance Training.

From the food, the strongman contests, the awards presentations and all of the family and friends who came out to celebrate; it was a great day.  You can read more about the Anniversary Party here.

The Minimalist Shoe Movement

I am all about keeping everything simple; training, nutrition and lifestyle.  This new wave of shoes taking the market by storm might be the answer to many people’s foot problems.  They have personally helped me relieve the plantar fasciitis issues I had.  I still think finding the perfect multi-purpose minimalist shoe is a little ways off, however I would recommend people to try them out gradually and see if they are right for them.

One of My Favorite Articles Written By Me

This is my favorite article I wrote this past year.  It mostly had to do with some frustration I have with the cookie cutter workouts that young athletes get and the desire to push them too far.  You can read my post: Five Mistakes when Training Young Athletes here.

One of My Favorite Articles Written By Someone Else

I really enjoy reading articles by Eric Cressey.  He is spot on with his training analysis and is a constant proponent for quality training both in the weight room and in sports to maximize the longevity of an athlete’s career while minimizing injury risks.

Many players and coaches have their youth superstars do too much.  In this particular article Eric points out shortcomings of exhausting the talents of young kids as baseball pitchers.  Read: “Your Arm Hurts? Thank Your Little League, AAU and Fall Ball Coaches.”

Biggest Feat of Strength I Personally Witnessed

Aj and I went to a kettlebell seminar hosted by the Orange Kettlebell Club (OKC) where John “Wild” Buckley brought his 70kg (154lbs.) kettlebell affectionate called “The Nibbler.”  John was the only man up to this point to put it overhead until Aj gave it a try.  Prepare to be impressed as you check out this video: “Aj Makes History”

One-Hour Long Cycle Charity Event

Speaking of the OKC, these guys know how to put on a challenging and worthy event.  This is the second year I have participated in their One-Hour Long Cycle for charity.  This year we raised money for the Japanese Tsunami relief effort.  I was very thankful that the gym raised over $700 to contribute to the event.  I was a little disappointed that I was the only member from Rise Above performing the 1-hour event.  My goal for next year is to raise more money and get at least one person to participate with me.  Read all about the event: One-Hour Long Cycle Charity Event here.

Best YouTube Video

Every once in awhile I find a gem on YouTube that I like to save and go back to for inspiration or a good laugh.  This video was passed around face book and I really found it moving.  Perspective is everything and a huge key to either success or failure.

Best Piece of Equipment I Purchased

When I go for equipment I look for quality, simplicity and versatility.  The Econo Core Blaster from Elite Fitness Systems is all of those things.  It is small, portable and can be used for a variety of exercises in many different planes of movement.  Great bang for the buck.

My Favorite New Magazine

My Mad Methods Magazine is the magazine trainers and serious trainees were looking for.  Forget the popular health and fitness rags, this is a serious training magazine with more articles and programs than advertisements.  The articles are written by top professionals in the field covering everything about unconventional strength training methods.  If you get the magazine you might even see a few articles written by yours’ truly.

The Best Thing About 2011

The best thing in the strength and conditioning world are you guys.  All of my clients and readers of the newsletter are truly inspirational to me and you guys are the ones that get me up every day and allow me do what I love to do.

As a special thanks I have put together some of my favorite circuit training workouts just for you to download and enjoy.  Get your Circuit Training Programs.

Tags: best of 2011

Five Tips to Press a Heavy Kettlebell

One of the most challenging strength movements for me is overhead pressing; it is just one of those lifts that progresses slow and steady for me. Even with my limited success, I still enjoy performing this movement and constantly challenge myself to get better at it.

When a movement is difficult to progress with, it is very important to analyze how the movement is performed, what the optimal technique is and how to make adjustments to make the movement optimal for you.

I have received help over the years from some great kettlebell coaches and I will share a few tips to help you press a relatively heavy kettlebell.

Set it up Right
Before you can press a big kettlebell it is important that you are set up to succeed. Getting the kettlebell into the proper rack position allows the kettlebell to be stable so you can get a good initial pressing movement. If the kettlebell sits loose in the rack position, not only will it be tough to make the initial press successful; it will also take more strength to stabilize the kettlebell in the right position, therefore wasting valuable strength needed to press the kettlebell overhead.

The right rack position varies from person to person depending on body structure. The kettlebell should sit comfortably close to the body and be able to remain there without effort to keep it stable. When I train people on how to set up the rack position, I tell them that the forearm should follow the angle of the ribcage.

Wrist angle in the rack position is also crucial for a successful press; you want the wrist to be strong and as vertical as possible. It is very common to bend (gooseneck) the wrist which makes your pressing platform weak.

Squeeze the Sponge
Squeezing the Sponge is a direct tip I got from Master RKC Mark Reifkind which helped my strict press tremendously. This metaphor is used by Mark to get people to activate their Latissimus dorsi muscles to press. Too many trainees consider the press to be done with the shoulder muscles; however Mark advises that the Lats should be the primary mover and great stabilizer of the weight.

Once the weight is in the racked position, before you begin the press, squeeze the arm into the side of your body as if you are trying to squeeze all the water out of the sponge that is between your arm and the side of your body; this will prime the Lats for assistance with the movement.

Create Tension
Tension is a killer of efficiency and endurance but it is very useful when you want to move a heavy object. The sponge tip above is a form of tension building, along with this you will want to grip the kettlebell handle firmly, tense the mid-section and glutes, feet should be strong and driven into the ground and also tense the non-working side (if you are using a single kettlebell).

Push Against the Contact Point
The biggest question I get from my athletes about overhead pressing is how the shoulder should move. I tend to avoid flaring the arm outward into external rotation because of safety reasons due to the weight displacement on the shoulder joint; keeping the arm in can be confusing until I got a second eye opening tip from Mark Reifkind.

His tip was to press against the contact point of the kettlebell where it meets your wrist and forearm. Keeping this contact seems to move the kettlebell through a smooth and proper groove, keeping the shoulder inward, the weight over the hip and in a position where the Lats can assist effectively.

Be Patient
This last tip may seem self evident, however if you are used to pressing lighter kettlebells with ease overhead and you try a heavier one that seems not to budge, you might quit too early. Pressing a heavier kettlebell may take up to three seconds to get overhead so as long as you are safe and stable, stick with it until it locks out overhead.

There you have five tips to help your strict kettlebell press. Enjoy.

Tags: Core Training, kettlebell, kettlebell press, Kettlebells, Strength, Strength Training