Fireblade Fitness

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Common Mistakes When Kettlebell Training

Becoming a proficient kettlebell trainee isn’t something that will happen after one or two sessions.  It takes many sessions, repetitions and hard work to perfect even the basic ballistic drills such as the swing, clean & snatch.

The initial complexity of some of the exercises inevitably means that mistakes will be made, especially if training without the supervision of an experienced kettlebell instructor.  The following series of blogs shall highlight the 10 most common mistakes when kettlebell training and how they can be rectified.

Mistake 3: Over Reliance on the Upper Body

When performing certain ballistic kettlebell movements it’s very easy to engage the upper body to over-compensate for a lack of technique.  Despite their appearance exercises such as the swing and snatch are powered by the hamstrings and glutes via a powerful hip/knee extension.  The upper body’s role should be too guide the kettlebell/s and in the case of the snatch, stabilise the weight overhead.  

Quite often overuse of the upper body can occur if the kettlebell is too light.  Lets look at the two arm swing as an example.  Once mastered, the potential to swing heavy loads is significant.  When swinging a load that is inadequate and too easy the use of the shoulders during upward swing is often employed.  This problem is easily cured by selecting a heavier kettelebell.  The greater loads shifts the emphasis away from the smaller muscles (deltoids) and onto the larger muscle groups such as the hamstrings and glutes resulting in a much smoother swing.  Keep the upper body relaxed and berathing deep throughout the motion.    

Other movements such as the snatch (see clip above) may involve too much upper body due to the weight being too heavy.  When this occurs the drill can look more akin to a clean & press.  Downgrade the weight and/or ensure the hip and knee extension is rapid - you will not get away with a timid hip thrust when snatching heavy kettlebells!  The kettlebell should feel almost weightless through out the trajectory to the full overhead lockout position.

[firebladefitness]

Common Mistakes When Kettlebell Training

Becoming a proficient kettlebell trainee isn’t something that will happen after one or two sessions.  It takes many sessions, repetitions and hard work to perfect even the basic ballistic drills such as the swing, clean & snatch.

The initial complexity of some of the exercises inevitably means that mistakes will be made, especially if training without the supervision of an experienced kettlebell instructor.  The following series of blogs shall highlight the 10 most common mistakes when kettlebell training and how they can be rectified.

Mistake 2: Adopting Too Wide a Stance

A typical mistake when learning the kettlebell basics is to select too wide a foot stance.  This not only increases the risk of injury to the lower back and knees it also negates the ability to generate power during the hip/knee extension.

When using a single kettlebell try and get away with as narrow a stance as possible.  A good marker is to stand over the kettlebell with an athletic stance, a very similar foot position prior to a vertical jump.  This allows for maximum power generation during the upward phase of the swing (hip/knee extension).

Exercises that require the use of a kettlebell in either hand presents another problem in terms of foot stance.  Obviously, a wider stance is necessary to cater for two kettlebell’s to be able to pass between the knees.  Again, try and get away with as narrow a foot position as possible.  For actions such as the double swing, try holding the handles vertically instead of horizontally, this should permit a smaller stance.

Another option is to perform outside of the feet swings (see clip above) where an extremely narrow stance is embraced whilst the kettlebells are swung outside the body.  For those struggling with conventional double work try this alternative, it allows for greater power generation and therefore higher loads can be lifted and swung.  

Quite often when performing outside of the feet work there is an underlaying fear that the kettlebells will strike the knees as they swing back past the legs.  To help conquer that fear grip the kettlebell handles horizontally and at the end of the handle that is closest to the body, not in the middle.  This will help ensure the kettlebells pass outside the body and not drift inwards.

[firebladefitness]

Common Mistakes When Kettlebell Training

Becoming a proficient kettlebell trainee isn’t something that will happen after one or two sessions.  It takes many sessions, repetitions and hard work to perfect even the basic ballistic drills such as the swing, clean & snatch.

The initial complexity of some of the exercises means that mistakes will be made, especially if training without supervision of an experienced kettlebell instructor.  The following series of blogs shall highlight the 10 most common mistakes when kettlebell training and how they can be rectified.

Mistake 1: Not Maintaining a Neutral Spine

Arguably the most common mistake, particularly amongst inexperienced/poorly coached kettlebell trainees.  There are many reasons as to why flexion in the spine occurs such as weak abdominals, poor proprioception, tight hamstrings etc.  However, in my experience it is mainly attributed to trainees failure to push their bottom backwards far enough during the downward phase of a particular movement.

Let’s take a look at the two arm swing (see clip above) as an example.  As the kettlebell lowers back between the knees the bottom is pushed out in a similar fashion to sitting down.  Knees are kept stationary and are not creeping forwards, if they do it is a sure fire indication that the bottom is not being pushed back far enough.

Maintain head alignment with the spine, do not lift the head during the downward phase as this also has a negative impact on optimal spinal position.  Also, push the chest forwards and shoulders back.  Do not allow the weight of the kettlebell to pull you forwards resulting in curvature of the thoracic spine.

If you are unable to keep a neutral spine whilst performing a two arm swing then it’s time to get back to basics and master correct squat and romanian deadlift techniques.  Once this has been achieved, go back to kettlebell training and witness a marked improvement.

Warm-up thoroughly prior to kettlebell training, make sure joint mobility exercises form the lion share of the warm-up.

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Five Most Effective Kettlebell Exercises For Fat Loss

Kettlebell training is a wise inclusion to any fat loss programme.  The many ballistic exercises require multiple muscle groups working in a synergistic fashion.  This compound nature means results and fast.  Below are my favorite five fat blitzing kettlebell drills:

 Double Swings

Double Snatch

Double Clean & Press

Full Body Attack

Turkish Gets Ups

Combine some or all of these kettlebell exercise with effective bodyweight movements such as press-ups, pull-ups, squats, lunges, burpees and skipping etc to create extremely effective fat loss circuits.  Below is an example:

Complete the following circuit with minimal rest between exercises.  Aim to complete 3-5 rounds, resting for 60 seconds between circuits.

Double Clean & Press (x10)

Pull-Ups (x10)

Double Snatch (x10)

Prisoner Squats (x20)

Turkish Get-Ups (x5 each side)

Use heavy kettlebells for maximum effect, however do not sacrifice form and technique for  load.

Ensure a thorough warm-up and cool down is administered pre and post vigorous exercise.

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Timed Sets for Greater Strength Endurance and Body Composition

Kettlebell Training London

It’s about that time of year when many of us start thinking about getting ripped and beach body ready for our annual holiday.  For maximum returns from your endeavour avoid training schedules based around steady state aerobic training (jogging, cycling etc).  It is proven ineffective and can actually be detrimental to the cause.  Instead, make high intensity anaerobic training (HIAT) the lions share of your regime.  

HIAT increases lean tissue, speeds up the metabolism and triggers optimal hormonal responses (namely growth hormone), all key components for achieving ideal body composition.

Timed sets using heavy kettlebells provide the perfect HIAT solution to any training schedule.  The set up is easy, pick two antagonistic exercises (e.g. double clean & press and the double bent over row) and set a timer for 10 minutes.  The aim is to complete as many repetitions of each exercise within the designated time period (remember to record your scores).  Attempt to beat your best score next time out.  As soon a new personal best is achieved increase set duration (anything between 10-20mins is ideal) and/or weight of kettlebells.

An example programme may look like this:

Monday

Upper Body Focus (12 mins)

Double Clean & Press

Double Bent Over Row

Lower Body Focus (12 mins)

Front Squats

Double Swings

Wednesday

Upper Body Focus (12 mins)

Double Floor Press

Renegade Row

Lower Body Focus (12 mins)

Racked Lunges 

Double Cleans

Friday

Upper Body Focus (12 mins)

Double Push Press

Weighted Pull-Ups

Lower Body Focus (12 mins)

Suitcase Squats

Double Snatch

Use as heavy weight as possible but do not sacrifice technique for load.  As a basic guideline, start with a weight you can complete 8-10 times.  Have a game plan in mind before you set off, too many reps performed too early will only result in hitting the wall way before the time is over, I like to start off with sets of five.  Carryout five clean & presses, rest for up to 30 sec’s then churn out five double bent over rows, following this sequence for as long as possible.  Towards the end of the set, repetitions may be considerably fewer and rest periods longer, just grind it out.  

Timed sets are a great if you don’t have a whole heap of kettlebells to play with, just ramp up the volume by increasing the work duration.

Remember to warm up and cool down thoroughly pre and post rigorous exercise.

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Top Kettlebell Core Exercises

Kettlebell Training London

Kettlebell's are not only great instruments for improving explosive strength and endurance, they’re fantastic and developing a strong core unit.  One of the most effective kettlebell core exercises is the Renegade Row (see caption above).

What makes the renegade row such an effective core exercise is the unilateral nature of the movement.  As the weight is drawn on one side an immediate, powerful, isometric response is triggered within the core in an effort to maintain stability.  This seriously develops functional core strength by working the area as a single unit as opposed to an isolated way i.e. crunches etc.

Below are some top tips to help you perfect the renegade row:

Ensure your weight is right over the kettlebell's.

Widen your feet for increased stability.

Also tense legs, glutes and core prior to pulling phase for added stability.

Slightly shift weight over to one side prior to pulling on opposite side.

Take a deep breath and hold as you draw the weight up towards chest, exhale as you lower under control.

Avoid external rotation of the trunk and hips during the pulling phase.

For safety reasons dumb-bells are an adequate substitute if you are unable to use kettlebell's with a wide base

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Top Five Inflammatory Foods to Avoid at All Costs

In the Western world, heart disease and cancer will remain the most common killers for many years to come.  Both illnesses are as a result of chronic inflammation, a condition often referred to as the ‘silent killer’ slowly attacking healthy cells over time. 

Chronic inflammation occurs as a result of a number of variables such as: imbalance of intake between omega 6 and omega 3 fats, mental stress, over consumption of high glycaemic foods (bread, pasta, cakes, cookies, fizzy drinks etc), lack of quality sleep, environmental toxins, food sensitivity and fat cells.

To help avoid the dangers of chronic inflammation it is vital to limit (or avoid altogether) foods that are known to elicit an inflammatory response.  Below are my top five foods to avoid like the plague:

1) Sugar

Avoid foods such as sweets, cakes, chocolates, fizzy pop and pastries.  Steer clear from foods that contain corn syrup, fructose, dextrose, golden syrup, maltose and sucrose – these are all forms of sugar.

  2) Refined Grains

Food stuffs made from refined grains are commonly found so tread carefully.  Evade foods such as rice, bread, pasta, noodles, biscuits and pastries. 

  3) Cooking Oils & Trans Fats

Vegetable oils, deep fried, fast and commercially baked foods are loaded with omega 6 and Trans fats and must be avoided at all costs. 

  4) Dairy Products

As high as 60% of the world’s population are unable to digest milk.  Apart from the obvious shun butter, cheese and foods containing hidden dairy such as breads, biscuits, cakes, creamy sauces and cereals.

  5) Processed Meats

These include meats that have been smoked, cured, salted or chemically preserved such as hams, sausages, burgers and salami.

  Keep an eye out for future blogs where I shall reveal top anti-inflammatory foods.

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Top 5 Reasons To Limit Traditional Cardio Training

Traditional cardio training is seen by many to be an integral part of their fitness regime.  Too much cardio however can have a detrimental effect on success of a programme, especially where fat loss is concerned.

Listed below are my top five reasons to avoid performing too much cardio:

1)      Loss of Lean Tissue

Too much cardio is a sure fire way to lose muscle mass, resulting in decreased strength and power.  Less muscle also equates to an increase in body fat percentage.

  2)      Not Optimal for Fat Loss

The reason many fat loss workouts fail is because of cardio overload.  That’s not to say cardio can’t play a part however, high intensity resistance training is proven to be far more effective at burning fat than traditional cardio.

  3)      Increased Cortisol and Lower Testosterone

Exercise induced stress is a variable that must be considered carefully if a programme is to be successful.  Traditional cardio training can lead to elevated levels of the stress hormone cortisol.  Prolonged high cortisol levels encourage the accumulation of fat around the abdomen.  To top it off for males, arduous cardio has even been found to lower levels of testosterone.

  4)      Increased Insulin Insensitivity

This is closely linked with increased cortisol.  Insulin sensitivity is vital if a lean physique is desired.  Raised amounts of cortisol as a result of too much cardio, impedes insulin sensitivity and promotes fat loss.  Resistance training as opposed to cardio work is far greater at raising insulin sensitivity.

  5)      Time Consuming & Tedious

Many trainees use time spent in the gym as a barometer for success.  Their misguided belief leads to hours wasted on treadmills, x-trainers and bikes quite often reading or watching telly at the same time.  This level of training will lead to boredom and will kill any progress in its tracks.  For optimal results keep workouts relatively short (approx 45-60 mins), regular (at least 3-4 times per week) and intense. 

[firebladefitness]

Good Day! Just wanted to say you have a great blog going! I'd like to maybe use some of your stuff, hope that's OK. New follower. I'm almost at my goal if you can help me, I'd appreciate it.

Hi there!Glad you're enjoying the blogs, thanks for the positive feedback.Feel free to use them as you please.Anyway I can help just let me know.Take care

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Top 5 Fat Burning Bodyweight Exercises

If fat loss is your goal don’t ignore the power of bodyweight exercises.  Effective and challenging programmes can be constructed without the need of expensive equipment or gym subscriptions.  Below are my favourite five fat fighting bodyweight exercise:

1)      Burpees

Probably number one on most people’s list, burpees are the ultimate bodyweight exercise and are excellent for developing explosive leg strength and anaerobic endurance.

 Top Tip: Keep your backside low and explosively jump from as low position as possible. 

2)      Squat Thrusts

A major segment of the burpee, but still an excellent drill in its own right.  An exceptional anaerobic endurance developer, the squat thrust also requires major core strength.

 Top Tip: Keep weight over shoulders; bring knees in towards chest and fully extend both legs during the outward phase.

  3)      Jumping Jacks

Requires serious athleticism and leg power, a great accompaniment to any fat loss programme.   

 Top Tip: Keep back as straight as possible when touch the floor, look ahead.

  4)      Pull-Ups

Quite simply the king of the upper extremity bodyweight exercises. 

 Top Tip: Ensure arms are fully extended at the bottom of the pull-up before initiating the next repetition.

  5)      Jump Lunges

An excellent exercise for developing explosive leg strength.

 Top Tip: Squat deep for maximum range of motion and increased power.

  For maximum results perform each exercise as quickly as possible, without sacrificing technique.

Remember to warm-up and cool down pre and post exercise

[firebladefitness]

Advanced Kettlebell Training: The Double Snatch

One arm kettlebell work is crucial when learning the basic moves such as the swing, clean and snatch.  However, in order to take your kettlebell training to the next level, start by practicing the fundamental drills using two kettlebells i.e. one in each hand. 

Double exercises demand greater power from the hamstrings and glutes as well as heightened core engagement.  Despite the obvious increase in intensity, I often hear clients proclaim that although they tire quicker using two kettlebells, it actually feels more natural due to the symmetrical nature the movement.  That said, if you’re new to kettlebell training I would strongly suggest that you start by mastering the basic one arm drills.

Conquer the art of doubling up by keeping things simple.  Below is a breakdown of the double snatch (see clip above):

-Grab two kettlebells (same size) and place them between feet and with the handles positioned horizontally.

-Adopt an athletic stance with feet slightly wider than shoulder width.

-Lean forwards and grab the handles by pushing the bottom out and keeping a neutral spine (akin to sitting down).

-Swing the Kettlebells back between the legs then quickly reverse the action by thrusting the hips forwards.

-As the kettlebells swing past the knees pull them in, keeping the elbows high and base of the kettlebells facing away from the body.

-As soon as the bells reach shoulder height, punch both arms forcefully and vertically until elbows are at full lockout.

-Bring the kettlebells down to the racked position (top of a clean), then swing them back between the knees and repeat the action.

-Ensure the vast majority of the power comes from a rapid hip thrust.  Some power is derived from the upper back and biceps during the pulling phase but do not let these muscles take over.

-Avoid pressing the kettlebells overhead.  The bells should almost feel weightless as the arms guide them overhead.  If unable to avoid pressing then drop down a weight.

-Loosen the grip during the punch through to lockout phase.  This allows the handles to rotate freely, avoiding bashing of the forearms

-Forcefully inhale during the upward swing, exhale as both bells are lowered to the racked position and back between the legs.

  The secret to the double snatch is speed.  Perform the exercise as quickly as possible, remembering to focus on a rapid hip thrust to power the kettlebells – not the upper body.  The primary issue is usually lack of speed during the lockout phase.  As soon as the bells are approximately shoulder height, punch both arms vertically as quickly as possible.  

 Another tip to avoid bashing the forearms is to hold both handles vertically; this encourages the kettlebells to travel around the wrists and not over them.

  Remember to warm-up and cool down thoroughly pre and post exercise.

[firebladefitness]

Top 10 Super Foods

1)    Crucifers: Include vegetables like broccoli, cauliflower, and Brussels sprouts. They are beneficial to a healthy diet because they are low in calories, and high in calcium, iron, fiber, vitamins A and C and beneficial enzymes and because of all this nutrition, have many anti-cancer benefits. Crucifers are best consumed steamed or just eaten raw

2)    Eggs: Containing high quality protein and nine essential amino acids, you can’t go wrong by eating eggs. An average egg contains 5.5 grams of protein with only 68 calories. Eggs also contain 12 vitamins and minerals, including choline, which is an important nutrient for nervous system and brain health.

3)    Green Tea: An increasing number of sliming aids contain green tea extracts, but what is it that has the manufactures clambering over each other for such an ingredient? Most teas contain plant based substances called Polyphenols. These are well known to have antioxidant, anticancer and anti viral properties.

Recent studies however, have revealed that certain types of Polyphenols called Catechins not only have the aforementioned properties, but also the ability to positively influence body fat storage and cholesterol levels. It is thought that Catechins increase the body’s thermogenic capabilities by elevating levels of norepinephrine, the primary fat burning hormone.

4)    Blueberries: Much of the power of blueberries lies in their colour. That deep-blue hue is a by-product of flavonoids — natural compounds that protect the brain's memory-carrying cells (neurons) from the damaging effects of oxidation and inflammation. Since blueberries are one of the best sources of flavonoids you can find, it's no surprise that this superfood has been shown to help preserve memory function. 

5)    Spinach: Is loaded with antioxidants, including vitamin C and beta-carotene, as well as lutein and zeaxanthin - a duo that guards against macular degeneration. One cup of fresh spinach leaves provides almost double the daily requirement for vitamin K, which plays an important role in cardiovascular and bone health.  spinach is also a  great vegetarian source of iron, which keeps hair and nails strong and healthy.

6)    Red Bell Peppers: A little known fact: one red bell pepper has twice as much vitamin C as an orange. Vitamin C is a powerful antioxidant that helps clear the body of free radicals and keeps skin and blood vessels healthy and strong. The vitamin C in bell peppers may also help prevent arthritis or slow the progression of the disease. Red bell peppers also deliver beta-carotene and lycopene, two more antioxidants that have been associated with decreased risk of eye diseases like cataracts.

7)    Garlic: Has been used for its medicinal properties for centuries treating arthritis, cataracts, weakened immune systems, cancer, stroke, migraines, viruses and aging.

Nearly every diet on the planet uses garlic. Similar to fermented foods, garlic aids digestion and thus improves the body's ability to obstract the nutrients it needs from food.

It's most powerful nutrient, Allicin an amino acid, is not in fresh garlic. However, Allicin is instantly present when garlic is cut, pressed or chewed. Allicin is responsible for garlic's odor, its antioxidant and anti-inflammatory properties as well.

In addition to Allicin, garlic's healthy compounds include phosphorus, potassium, zinc, selenium, Vitamin B6, Vitamin C, aginine, flavonoids and polyphenols. That's 10 powerful agents in one of the top 10 Super Foods.

8)    Walnuts: Eating a handful of walnuts everyday (at least five times a day), WILL reduce your chance of getting a heart attack by 15% and as much as 51%. They also reduce the risk of diabetes, cancer and other chronic ailments. Omega-3's (the plant derived kind), Magnesium, Vitamin E, copper, fiber, Vitamin A, biotin, folate, potassium are all present within walnuts. They're also a good source of plant protein.

9)    Wild Caught Salmon: Is the perfect meat. It's full of essential fats, calcium, magnesium, B-vitamins, long-chain Omega-3 fatty acids and the carotenoid astaxanthin.

Salmon is the richest source of marine-derived Omega-3's. Omega-3's reduce the risk of blood clots, improve cholesterol and help prevent heart attacks. They also help the brain develop properly.

10)  Cinnamon: Valued in ancient times as currency and once considered more precious than gold, cinnamon plays a key role in lowering blood sugar in people with type 2 diabetes, most likely due to the insulin-like effects of its polyphenols (natural substances found in plants).

[firebladefitness]

Top 10 Worst Foods

Doughnuts

According to the Dunkin Donuts website a chocolate frosted cake doughnuts contains 19g of fat, 19g of sugar & 340 calories. 

  Fizzy Pop

A potent concoction of sugary water, acid, artificial flavouring and salt.  A 330ml can of coke contains 35g of sugar and 142 calories

  Chips

A medium order of McDonalds French fries contains 617 calories, 33g of fat and 2.9g of salt.

  Super Hamburgers

A McDonalds Big Mac contains 24g of fat, 2.1g of salt and a mammoth 490 calories

  Canned Foods

A can of Campbell’s chicken noodle soup contains 8.9g of salt, pretty much a full day’s quota

  Crisps

One pack of salt & vinegar crisps contains 8.3g of fat, 1.9g of salt and 131 calories

  Ice Cream

One 107g serving of Chunky Monkey ice cream from Ben & Jerry’s contains 18g of fat, 28g of sugar and 300 calories

  Milk Chocolate

One 100g Galaxy Ripple contains 29.2g of fat, 60g of sugar and 532 calories.

  Pizza

One 82g slice of Dominos Hawaiian pizza contains 8.5g of fat, 5.5g of salt and 127 calories.

  Deep Fried Fish

One 92g piece of Long John Silver’s battered fish containing 16g fat, 7.9g of salt and 260 calories

  Triple Chocolate Muffins

One 100g serving of Costa coffee’s triple chocolate muffin contains 21.7g of fat, 3.3g of salt, 31.8g of sugar and 392 calories

[firebladefitness]

Top Five Fitness Blunders

Many of you have no doubt ear-marked 2012 for getting into shape.  If this is the case there are many pitfalls that must be avoided if progress is to be made and objectives reached.

Below are my top five fitness blunders.  These are common mistakes made by many gym enthusiasts through either ignorance or laziness.  If one or more ring true with you be sure to address the situation and get your regime back on track.

1)      Fail To Plan – Plan To Fail

Entering the gym devoid of any idea or structure is a bit like getting into a car without a clear destination in mind.  You’ll potter around aimlessly, wasting a lot of time along the way and ultimately achieve very little.

First port of call is grab a piece of paper and write down your aims and objectives, why are you attending the gym?  Once these have been determined you can now carefully plan your route to success.  Never embark on exercise without a pre-determined plan written down, if you’re unsure on what is the best course of action seek advice from a qualified fitness professional.

  2)      Maxing-out Too Early

If you’re new to training or returning from a long lay-off, over enthusiasm can often be detrimental to the cause.  Now don’t get me wrong, enthusiasm is great but don’t let it hinder what you’re trying to achieve.  Hitting the gym seven days a week if you’re a beginner is not the way to go, you’ll burn out in no time.  

Periodise your training so that your workouts become more intense over a gradual period of time.  Remember, not even Olympic athletes can train flat out all the time.

  3)      Focusing on Cardio Only

No matter what your aims and goals are, resistance training should be a staple part of any programme.  Arduous cardio training can actually lead to the presence of excessive cortisol, a stress hormone that promotes fat gain.  Admittedly, new or inexperienced trainees may shy away from weights training due to a lack of confidence and now how.  If you fall into this category seek advice from a fitness professional.  Effective resistance programmes don’t necessarily have to involve free weights; bodyweight training is extremely effectual at improving muscular conditioning.

  4)      Lack of Variety

In order to keep progressing and maintain motivation your fitness regime must adopt a varied approach.  Nobody enjoys performing the same exercises over and over again, this leads to stagnation and boredom and most likely signal the end of your endeavour. 

Every 4-6 weeks change your programme, if you’re not sure how to then do not be afraid to step out of your comfort zone a seek advice. 

  5)      Not Drinking Enough Water

Still a remarkably common occurrence despite the importance of staying hydrated being common knowledge.   Dehydration causes the metabolism to slow down. This is because all chemical reactions that take place within the body requires the presence of water - this includes the breakdown of body fat.  To find out how much water you should be drinking each day (in litres) multiply your body weight (kg) by 0.033.

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Advanced Kettlebell Training: The Double High Pull

One arm kettlebell work is crucial when learning the basic moves such as the swing, clean and snatch.  However, in order to take your kettlebell training to the next level, start practicing the fundamentals by using two kettlebells i.e. one in each hand. 

Double drills demand greater power from the hamstrings and glutes as well as heightened core engagement.  Despite the obvious increase in intensity, I often hear clients proclaim that although they tire quicker using two kettlebells, it actually feels more natural due to the symmetrical nature the movement.  That said, if you’re new to kettlebell training I would strongly suggest that you start by mastering one arm drills.

Master the art of doubling up by keeping things simple.  Below is a breakdown of the double high pull (see clip above):

-Grab two kettlebells (same size) and place them between your feet and with the handles positioned horizontally.

-Adopt an athletic stance with your feet slightly wider than shoulder width.

-Lean forwards and grab the handles by pushing your bottom out and keeping a neutral spine (akin to sitting down).

-Swing the Kettlebells back between your legs then quickly reverse the action by thrusting your hips forwards.

-As the kettlebells swing past the knees pull them in, keeping the elbows high and base of the kettlebells facing away from you.

-As soon as the bells reach shoulder height, punch them back through the legs and repeat the action.

-Ensure the vast majority of the power comes from a rapid hip thrust.  Some power is derived from the upper back and biceps during the pulling phase but do not let these muscles take over.

-Forceful inhalation during the upward swing, exhale as you lower the bells back between the legs.

-Crush grip the handles at all times.

  The double high pull is an effective whole body exercise and is a great prelude to the double snatch (look out for my next instalment for advanced kettlebell training).  The main issues are normally experienced at the height of the pull.  Avoid the kettlebells flopping towards the floor by punching them through the legs as soon as your elbows are perpendicular – avoid hyper-extending the shoulders by pulling the kettlebells back too far.

Also, limit the possibility of the kettlebells travelling over the wrist by keeping both elbows as the same height as the bells.

[firebladefitness]

Escalating Density Training (EDT) For Greater Size & Strength

EDT is the brain child of top strength coach Charles Staley and is a very effective method for building size and strength.  Rather than focusing on tempo EDT is all about number of repetitions.  Prior to starting the programme a personal record zone (PRZ) is set, ideally between 15 and 25 minutes.  Pick two antagonistic exercises such as bench press and bent over row and complete as many reps of both exercises as possible within your PRZ.  The target is to beat the best score during the next attempt; for e.g. if 40 reps were scored for the bench press the goal next session is to score 41 or higher.  As long as a greater number of reps are being completed within the same time period you will grow bigger and stronger.

Once you can complete 20% more reps than the original score increase the resistance.  Below is an example of an EDT programme:

Monday and Thursday:

Upper Body Focus

PR Z 1 = 20 mins

1)      KB Double Clean & Press

2)      Pull-ups

Rest 5 mins

PRZ 2 = 15 mins

1)      Dumb-bell Biceps Curls

2)      Barbell Triceps Extensions

Tuesday and Fridays:

PRZ 1 = 20 mins

1)      KB Front Squats

2)      Romanian Deadlifts

Rest 5 mins

PRZ 2 = 15 mins

1)      DB Alternate Forward Lunges

2)      Double Kettlebell Swings

The examples above adopt a split approach (i.e. upper/lower body exercises worked on separate days) and contain two Person Record Zones.  When starting an EDT programme choose a weight you can carry out 8-10 reps with.  Complete the reps wisely, perform too many early on and it’ll be a long 20 mins or however long your PRZ may be.  I like to perform each set in fives.  Looking at Monday’s PRZ 1 as an example; complete five DB shoulder press’, then five pull-ups.  Rest for 30 sec’s then repeat the sequence until the PRZ is over. 

Remember to record the number of reps performed for each exercise.  Expect fatigue to become a factor deeper into the PRZ, limiting the number of quality reps performed.   Avoid fatiguing too early by stopping a repetition or two prior to muscular failure, do not accept poor technique for greater reps.

Warm up and cool down thoroughly pre and post exercise.

[firebladefitness]

Top 5 Tips For Maintaining Motivation to Exercise

Q: “I have been working out for the last 2 months (stepping for 20 minutes, weights, and 20 minutes on the bike at the gym). I haven't seen any results yet and I'm getting discouraged. Can you tell me what I have to do to shape up and see results? I weigh 167 and I am 35 yrs old.” Sound familiar?  If starting a new exercise regime was your new year’s resolution then the chances are that you may too feel discouraged, somewhere along the line.  Below are my top 5 tips on how to stay focused, keep motivated and avoided falling into a negative mindset that chips away at motivation.

  Tip 1: Set Realistic Goals

Aiming to lose 2 stone in two weeks is an unrealistic ambition that is doomed to failure.  Setting realistic objectives is crucial if success is to be accomplished.  If your purpose is to lose two stone, set it over a sensible period of time such as 28 weeks. That’s an achievable target of 1lb per week.

  Tip 2: Keep Records

Without recording basic statistics relevant to your goal it is impossible to measure progress being made.  This will lead to discouraging feelings that your training is going nowhere.  Variables such as weight, girth, body fat percentage, workout intensity, weight lifted, number of reps, speed, rpm etc are all good examples of quantifiable data that can be collated.  Keep variables specific to your goals.

  Tip 3: Keep workouts Short & Intense

So often I hear gym goers bragging on how their workouts lasted for 2hrs.  As far as I’m concerned, if you’ve been in the gym for two hours (and are not a top level athlete) then you’ve obviously spent far too much time talking and/or resting. 

Keep workouts short and intense for maximum effect, 45-50 minutes is optimal.  The thought of having to squeeze in a two hour workout before or after work will rapidly become demoralising.

  Tip 4: Vary Your Workouts

Often when you hear gym enthusiasts moaning about exercise being boring it’s because they follow the same routine every time they enter the gym.  Of course adopting this approach will lead to boredom and a lack of drive.  Re-evaluate your programme every 4-6 weeks and vary things such as exercises performed, intensity, volume, weight etc.  Altering your training will help reinvigorate you and avoid falling into a comfort zone.

  Tip 5: Educate Yourself

Whatever your goals are, read up on what you are trying to achieve.  Swat up on human biology and what happens to your body during exercise for example.  You’ll find by acquiring a better understanding of what you’re doing and more importantly why you are doing it, will empower you to go on and achieve your objectives.