Archive for the ‘kettlebell’ Category

Hello everyone.  I wish all of you well in your quest to become better individuals by healthy mind, body and soul.

Sorry it has been so long since I have posted.  You see, I don’t just blog all the time to be blogging.  I want my blog posts to have some meaning.  So when I am inspired to blog for any specific reason, then and only then do I get the word out to the masses.

Now to the good stuff.  So many of you out there feel that you HAVE to do cardio training to lose fat.  In all actuality this is not always necessarily true.  Many of you are missing out on the anaerobic and metabolic effects of resistance training and high intensity training.  I feel that part of this may be due to the fact that we (meaning Americans) LOVE to see the “calories burned” at the end of our workout.  Hence the love of getting on the treadmill or hooking ourselves up to a heart rate monitor.  BUT you are only taking in the “aerobic” measures towards caloric expenditure.  You are missing on a few other more important variables when determining what exercise means give you the most bang for your buck when working into a fat loss exercise program.

I want to thank Alwyn Cosgrove for bringing this study to my attention.  Alwyn is a fat loss EXPERT and has been doing it for quite some time now.  He has kept EVERY workout he has had his members perform and is up to date on ALL the research on fat loss.  So lets just say when Alwyn speaks, we (Nikki and I) listen.

A study in 2005 titled: “Misconceptions about aerobic and anaerobic energy expenditure” by Scott, CB and was published in the Journal of the International Society of Sports Nutrition.  Here they performed a study which compared 3.5 minutes of aerobic exercise versus 3 x 15 second wind sprints.

When you look at the first set of data which only recorded the calories burned using the aerobic measure they came out to:

Aerobic exercise = 36 calories burned

Sprints = 4 calories burned

This is where most people stop the argument.  “SEE!”  “Steady state aerobic is better than sprinting or high intensity cause it burns more calories!”  Just a second my friend.

The next measurement they took was EPOC (Exercise Post Oxygen Consumpton).  Wikipedia defines EPOC as:

(EPOC, informally called afterburn) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen debt.” In historical context the term “oxygen debt” was popularized to explain or perhaps attempt to quantify anaerobic energy expenditure, particularly as regards lactic acid/lactate metabolism; in fact, the term “oxygen debt” is still widely used to this day. Direct and indirect calorimeter experiments have, however, definitively disproven any association of lactate metabolism as causal to an elevated oxygen uptake.[1]

In recovery, oxygen (EPOC) is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervation and anabolism.

EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood. In recovery, the direct oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFA’s back into fat stores both take place.[2][3][4]
When they now measured the total calories burned including EPOC and Aerobic it came to the following total:

Steady State Aerobic exercise = 36 calories burned

Sprints (mostly anaerobic) = 39 calories burned

That is a pretty big jump by the 15 second sprints in just the EPOC alone and by checking out the above definition, its pretty nice to see that the fat stores are broken down during EPOC.

Lastly they decided to check calories burned using an Anaerobic Measure.  When all was said and done with aerobic, EPOC, and anaerobic measures were calculated.  Here is the final score:

Steady State Aerobic exercise = 39 calories burned

Sprints (mostly anaerobic) = 65 calories burned

Now do you see why we push so much for high intensity cardio and anaerobic works like kettlebell swings and strength training?  Its the WHOLE affect that creates the type of response that you want when trying to lose fat.

I would love to see a study that promotes strength training,  circuit training, kettlebell swings and other types of anaerobic exercise to put up against the treadmill, stair stepper and elliptical steady state exercise.

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Kettlebell Muscle

Hello everyone.  Has been a very busy end of winter and spring for us here at SG Human Performance so I apologize for it being so long since I have last posted anything.  I just recently finished reading Geoff Neupert’s Book “Kettlebell Muscle” and decided to give all of you a little taste of what is in store for you.

As you know I am a HUGE fan of anything Geoff puts out on the market because, IT WORKS!  Geoff is the master of programming as we have already blogged about with his Kettlebell Burn Program.  As a matter of fact the Kettlebell Burn program is a fantastic program for fat loss, gaining strength, and as preparation for the RKC.  I have used many of the burn workouts with great success towards their goals.  But enough about Burn you can read that post if you would like.  Today I am here to talk about MUSCLE!

The forward by Dan John alone should show anyone that Geoff knows what he is talking about and can put it down on paper.  Geoff explains in detail the science and reasoning behind his program.  The great thing about Geoff is that his explanations are in English and they make total sense.

Geoff also provides the idea and science behind complexes and chains and how these workouts convert you into a strong individual with increased muscle.  He also provides the following:

  • 13 benefits to using Complexes and Chains.
  • Breaksdown all the double kettlebell exercises that are in the program
  • Provides nutritional advice to help with the muscle building process
  • AND then breaks down the program details from Weeks 1-6 & Weeks 7-12

What more could you ask for?  As of right now I have not started the program as of yet but will here this Spring/Summer.  The reason you ask?  I need to prepare myself for a proper strength foundation before beginning this program.  I was, however,  fortunate enough to attend last years Summit of Strength event where Geoff presented some of his Kettlebell Muscle Programming and we drilled all the double kettlebell exercises for the program.  It was fantastic and I was blown away by how the double kettlebell exercises taxed myself.  He was even gracious enough to work with me individually to improve my squat :).

Here is MY suggestions of prerequisites before beginning Kettlebell Muscle

1.  Have a very good understanding of kettlebell training

  • I am biased, but being trained by an RKC (or have had a few sessions with an RKC) to make sure you have a good foundation on technique is a must before beginning this program

2.  You are currently asymmetry free and pain free

  • Got a nagging injury?  Take care of it first!  You should know by now how important it is to have balance in your life and that includes your body and your training regimen.  You should seek out a CK-FMS professional to make sure your body is in balance and ready for the density of the loading for this program (OR ANY PROGRAM FOR THAT MATTER!)

3.  You should have completed the Enter the Kettlebell Rite of Passage

  • Just a nice prerequisite to prepare for the program.  Performing and completing Kettlebell Burn would be a bonus as well.  (Can’t say enough about BURN!)

There you have it.  Right now I am in the stage of cleaning up some issues with my body and completing another round of ROP with a 24kg to help prepare myself for the Kettlebell Muscle Program.  More to come as I will take measurements and pics before, during and after the Kettlebell Muscle Program.

I hope all of you are training well and training smart.  Until next time, I wish you all well in your lives.

Hello everyone out there.  Hope you all are doing well and training smart.  Hope you are doing something to help exercise your mind, body and soul.  Just finished watching Tracy Reifkind’s Programming the Kettlebell Swing.

No one has done more with the kettlebell swing than Tracy Reifkind.  She is a visionary in the art of the kettlebell swing and the numerous ways you can perform swing variations and workouts.  Her DVD alone has provided me with some vital information about ways to change up things in our classes here at SG Human Performance.  From swing timing, on the minute swings, to the roundabout swing, Tracy provides many important drills and aspects to the swing that I would have never even thought of until I watched the DVD.  The roundabout swing idea alone is a solid drill for newcomers all the way to skilled RKC’s on perfecting their one arm swing.

IF you don’t want to take my word for it then I am sure you will listen to what Pavel has to say:

“If you searching a brutally effective fat loss and conditioning regimen, you have found it: Programming the Swing. I was so impressed with Tracy Reifkind’s innovations that I am incorporating some of them into the RKC curriculum.”


Anyone who is training clients and groups with kettlebell swings will greatly improve their programming by using her material.  I again think that this DVD along with Dave Whitley’s Deepening Your Get Up Skills and Mark Reifkind’s Lats the Super Muscles will provide you with vital information when training for your upcoming Hardstyle Kettlebell Certification and/or your Russian Kettlebell Certification.  I really would not see why you would not purchase the 4 disc set really.

Hello everyone!  I hope all of you are doing well in your lives.  Make sure you take time to tell others how much they mean to you.

Today’s blogpost is on a personal note.  Below is a testimonial given by a very strong young woman.  When she first began her program she showed much promise.  She has now been with us for 7 months and here is what our girl has blossomed into.

  • She went from deadlifting the 16kg to now the 48kg
  • She began her kb swing with a 12kg and now can perform reps with the 32kg
  • She has improved on her push up
  • She went from a turkish get up with an 8kg to a 20kg!
  • She went from snatching the 8kg to now being able to do the 20kg for reps!
  • She just performed a snatch test (14kg) today for the first time and got 99 reps!

More importantly to us is to see the confidence that began to build and continues to grow in this young woman who is an inspiration to others.  Here is her testimonial:

“I am a teacher.  Therefore, it’s been a running joke between Mark, Nikki and I that I know how to do my homework.  After investing a lot of money and sampling several of the boot camps that Omaha has to offer, I was left very disappointed.  My strong support group disappeared after ten weeks with one program and the other didn’t care if I showed up or not.  Of all of the boot camps I attended, they had one thing in common – no one consistently cared about the correct way to perform exercises and this left me injured!  I needed a place that knew my name, which took an interest in my personal goals and would listen to me to help me achieve them.  I needed to find someone who knew what they were talking about and who would believe me when I said my knees hurt when I did squats!

Due to my previous injuries and high expectations, I researched SG Human Performance extensively before I made the first contact.  I went in for orientation where I received a Functional Movement Screen.  Mark and Nikki, who both have a long list of credentials including being certified Russian Kettlebell Instructors and Certified Kettlebell-Functional Movement Specialists, took a whole hour to figure out how my body moved!  They could tell me which exercises I would excel at and which ones would be difficult for me based upon my movement patterns.  After the screen, they broke down the basics of kettlebells and taught each exercise to me step by step.
The first week was hard, I felt like my sore muscles had sore muscles but each day of working them out helped ease the soreness. You just have to commit to the program and yourself.  Even after the first week you’ll notice you are stronger and you have more energy.  What really did it for me was when my “skinny” jeans became my too big jeans!  I was hooked! No matter what level you are at this program is worthwhile. You have the ability to control your own workout and push yourself within or out of your comfort zone at every session.
After working with Mark and Nikki as my built in support system it became easier and easier each day to stay on track and keep energized.  I must admit, it is not just about working out, it is a combination of both eating correctly and exercising, which they help you achieve with all of their knowledge!  I’m finally feeling like myself again, strong and energetic, and when I get compliments from people that notice the weight loss, I just smile and say….SG Human Performance!  Thanks Mark and Nikki!

 

We are just so darn proud of her as we are with all of our members.  This is why we call our members ROCK STARS!  Cause when they start to believe and truly see what they are accomplishing it is inspiring to them.  Not only in fitness but in other aspects of their lives.

If you are interested in learning more about SG Human Performance you can contact us or visit our website.  For a free report on health and nutrition CLICK HERE.

Hello everyone.  Hope all is well for you and your families.

Today, Nikki and I were scheduled to perform a session of the Kettlebell Burn program we purchased from Geoff Neupert, Master RKC.  Nikki is doing great and was ready for the program.  Myself on the other hand was coming off some low back/SI joint pain from playing sand volleyball last week.

Most people do one of two extremes when faced with this sort of problem:

  1. They don’t do any sort of workout and take anti-inflammatories and rest.  MAYBE ice.  The pain may improve but the dysfunction remains.
  2. They do the workout anyways and push through any pain that may arrive and suffer the consequences in the following days after (usually can end in a visit to the doctor or chiropractor)

Now for me and my understanding how my Functional Movement Screen Score goes, I knew what exercises I could do and what needed to be modified.

Here is how our program was laid out and what Nikki did:

  • Clean and Press Ladder (1,2,3) for time
  • Version of TGU for reps each side followed by reverse lunge each side for reps for a specific period of time
  • Swings for time

Now here is what I did instead:

Warm Up

  • Checked shoulder mobility and cleared thoracic rotation
  • Noticed that hip flexors were dynamically tight, performed 1/2 kneeling hip flexor stretch followed by cook hip lift

Clean and Press Ladder

  • Performed 10kg press ladder in tall kneeling position
  • Performed 5 wall push ups outlined in convict conditioning
    • Repeated the process for the remaining period, tried one set of clean and press to 3 with 16kg which felt “ok” so returned to tall kneeling position for presses
    • You think this would be easy but I was sweating bullets due to the fact that I really had to concentrate on getting my hips and trunk stable for the press without falling on my face

TGU version and reverse lunges

  • I did 5 reps of get up to elbow each side really concentrating on proper form and not “plopping” down at the end.  I tried my best to do what Gray Cook says by “owning the movement”
  • Followed that with 1/2 kneeling hip flexor stretch for 5 breaths from relax into stretch
  • Reverse lunge 5 reps per side with KB in goblet position
    • If this exercise would have caused any problems in my back I definitely would have thrown it out
  • Brettzel each side
    • Repeated the whole process for the prescribed time

Swings

  • Performed the following in alternating fashion
    • static stomp deadlift (averaged about 7) with 20kg
    • regular swings (avg 15) with 16kg)

Was it a smoker of a workout?  Heck no, it was not meant to be (remember I made it corrective instead of conditioning).  But I did break a good sweat, felt good that I did something and I walked out of the workout feeling much better than coming in.

If you want to learn more about the FMS, Dragon Door has a terrific DVD set that covers the whole CK-FMS progressions.  There are also seminars available to sign up for FMS seminar events as well through perform better.  If you would like to learn more about the Turkish Get Up corrections check out Kalos Sthenos.

Also, check out Geoff Neupert’s new book, KETTLEBELL MUSCLE – The Secrets to Compound Lifting. I have been able to see a taste of the book when Nikki and I were test subjects for Geoff and it is a terrific strength and conditioning workout!

Hope everyone is doing fantastic.  Here is our next volume of workout of the week.  Equipment is TRX and a Kettlebell.

Set Gymboss Timer to

:30rest/:30work, 2-3 rounds

4 stations – 2 exercises per station

A) TRX Bridge/TRX Plank

B) Rack Reverse Lunge R/L

C) Renegade Row R/L

D) Double KB Deadlift/Farmers Walks

Rest for a few minutes and let your heartrate come back down a bit.  Then set up as many kettlebells as you have and perform the “circle” so named by Dave Whitley, Master RKC.  Keep Gym Boss timer at :30/:30 and perform a round of swings, move to a different size kettlebell during rest and repeat for 8-12 rounds.  Feel free to put in a round of burpees, jump rope, mountain climbers or if you are so lucky as our members, battling rope!


Hello everyone.  This week has been a terrific one here at SGHP.  Our members are making huge strides and are progressing very nicely towards their goals.  We have had one member lose 5 pounds in 2 weeks.  We have many who are showing huge strides in their confidence and are now attacking the kettlebells rather than shying to them during swings and getups.  I just love my job!

Here is the workout of the week for March.  You will need a TRX, medium sized kettlebell, and something to elevate your foot onto.  Set your gymboss interval timer to 20 seconds rest and 40 seconds of work for up to 16-24 rounds.  I always like to start the timer on the rest cycle so then I have time to hit the start button and get set up and ready to work without having to worry about losing work time.

  • TRX Push Up with L leg elevated, rest
  • TRX Push Up with R leg elevated, rest
  • Single Leg Bridge with L leg elevated, rest
  • Single Leg Bridge with R leg elevated, rest
  • Side plank on L side, rest
  • Side plank on R side, rest
  • Rear foot elevated split squat, L
  • Rear foot elevated split squat, R
  • 1 arm kb row, L
  • 1 arm kb row, R

Complete for 2-3 rounds for a total of 16-24 minutes of work.

Then I suggest a kettlebell swing hill workout.  Get your medium to heavy sized kettlebell.  Perform 10 swings, rest to a count of 10, then 11/11, 12/12, 13/13, 14/14, 15/15, 14/14, 13/13, 12/12, 11/11, & 10/10.  Perform as many of these hills that you can in 10-15 minutes.  (Usually about 1 to 2 times).

Hope everyone is doing terrific.  Next kettlebell orientations that we have are on March 20th, 23, and 24th.  Kettlebell orientations are free and include a 2 week free trial period.

Nice little write-up on kettlebell training by Nicole Nichols with SPARK PEOPLE.

Spark People is a free website that a new Nebraska Kettlebell Bootcamp member brought to our attention.  This website has the following benefits. 

  • Personalized diet & fitness plan
  • Calorie counter and exercise tracker (includes kettlebell training!)
  • Answers from our dietitians & trainers on message boards
  • Connect with others like you on our active teams
  • The article, termed “We Iron Out the Facts on Kettlebell Training” gives a good idea on kettlebell training.  Here are some of the finer points.

    • Full body conditioning
    • Big results in less time
    • Increased resistance to injury
    • Work anaerobic and aerobic systems in the same workout
    • Improved mobility/range of motion
    • Increased strength
    • Enhanced performance from everyday activities to sports
    • Major Calorie BURN! **

    (**This is all due to the article that the American Council of Exercise put out on the benefits of kettlebell training.)

    They provide a list of qualified kettlebell instructors including the Russian Kettlebell Challenge (which is the first to arrive in the US, the best in my opinion, and who we are certified under).  Click here to see Nikki’s Instructor Page and My Instructor Page.  You can also watch the video to see what we went through to become certified.

    This article also stresses the importance of proper kettlebell instruction.  I would like to say that all of our members would agree that there is no substitute for proper kettlebell instruction.  You will get a better workout cause you will be using your muscles more efficiently.  Plus this is much safer.  I know too many individuals (myself included) that tried learning kettlebells on their own and who have suffered from back pain or other ailments due to improper technique.  This is because your body thinks it is doing the movements correctly, but you are not.  Here at Nebraska Kettlebell we teach with proper drills and cues how to communicate better with your body to get you moving optimally.

    If you are interested in becoming a member of Nebraska Kettlebell Bootcamp or you just want to learn the basics of kettlebell training, email us (sghumanperformance@gmail.com) or call us at 402-490-4793 to set yourself up for a free kettlebell orientation.  This way you will learn basic kettlebell exercise technique and can practice and learn from certified instructors.  Even if you don’t join our bootcamp (you do get to try 2 weeks free after attending orientation ya know) at least you can train at home with an idea on proper technique.  This is our gift to you!

    For the Female Fitness Enthusiast who is interested in getting started into kettlebell training:

     For the Male Fitness Enthusiast who is interested in getting started into kettlebell training:

     

    • For the fitness enthusiast with kettlebell experience:

    • Return of the Kettlebell-Explosive Kettlebell Training for Explosive Muscle Gains

    For the rehabilitation specialist:

    or

     My personal Christmas List!

    What’s on my wife’s Christmas list

    • Viking Warrior Conditioning-The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind ProperVO2max Training

     

    If all else fails you can go with a Gift Certificate!

    Top 10 Reasons Why You Should Get Your Hardstyle Kettlebell Certification

    1. You will understand why mastery of the kettlebell swing is fundamental to high-level Hard Style practice

    • like you didn’t already know that!
    • the universe revolves around the kb swing/deadlift

    2. You will develop deep understanding of the true benefits of kettlebell training—for both yourself and your clients

    • discover the benefits that I have found and no where else
    • you will find a deep appreciation for the SYSTEM and the kettlebell is a tool to help enhance teaching the system!

    3. How to train hip extension for back and knee health and athletic performance

    • train and teach others how to live pain free by waking up the glutes!

    4. How to employ bracing and neutral spine—for injury prevention, enhanced performance and optimal transmission of force

    • understanding tension and how to optimally use your core musculature! No more crunches!

    5. How to recruit the lat as a “core muscle” to improve the spine safety and glute strength

    • Train the lats, glutes and trunk stabilizers to work the way they were suppossed to, together!

    6. How to increase power with the biomechanical breathing match

    • proper breathing is one of the most common mistakes seen with people who suffer from poor strength, muscular imbalances and pain

    7. Learn how to perform the kettlebell swing, turkish get up, goblet squat

    • Not only the technique but the HKC provides you the exercise benefits, technique, teaching progression, and remedial drills to help improve your technique as well as the people you train

    8. Ten program design tools for an unlimited variety of effective kettlebell workouts are provided in your HKC manual:

    • Rep Ladders
    • Weight Ladders
    • Time Ladders
    • Breathing Ladders
    • Reverse Ladders
    • Drop Sets
    • Super Sets
    • Timed Sets
    • Series
    • Active Recovery Exercises

    9. Your registration fee counts towards an upcoming Russian Kettlebell Challenge Certification

    10. Join the brother/sisterhood! You will be joining a team of over 1000 HKC& RKC’s!

    • Discounts on kettlebells and items
    • Forum membership to speak with other HKC’s/RKC’s about training, starting a business and other items