The Kettlebell Swing

The Kettlebell Swing is one of my favorite exercises because of its amazing versatility. It can be used for strength, power, endurance, or as a part of a metabolic conditioning circuit. It strengthens your glutes, hamstrings, and core, and it can help you with various other lifts such as squats and deadlifts. The swing has huge benefits, but there can also be some negative consequences concerning your back if it is done incorrectly. Make sure you can properly deadlift with lighter weights first.

When was the last time you saw an overweight sprinter? Explosive movements such as sprinting and kettlebell swings are a great way to torch fat in a short period of time. When done properly kettlebell swings will leave you dripping in sweat, and have a great afterburn effect, meaning you will continue to burn calories long after your workout is done.

How to: Start with the kettlebell on the floor slightly in front of you as though you are hiking a football. Your knees should be shoulder-width apart and bend at the knees to pick the kettlebell up. Hinging at your hips grasp the kettlebell and pull it back. Using your momentum thrust your hips forward quickly and stand up tall. Let the bell return between your legs and repeat the move.

The Rear Foot Elevated Split Squat

The Rear Foot Elevated Split Squat, also known as a Bulgarian Split Squat is a unilateral lower body exercise that has tons of benefits. One of the huge advantages of this variation over a traditional squat is that it works each leg individually which helps correct any muscle imbalances. This lunge variation works your hamstrings, glutes, and quads all in one movement while putting minimal load on your back. This exercise can be used as a main lift in any lower body or total body work-out program.

How to:

1. Stand in a split stance that your back foot resting on a bench, a step, or any other sort of elevation.

2. Hold dumbbells, kettlebells, medicine balls, or any other form of resistance either at your chest in a goblet position or down by your sides.

3. Bend your front and back knee lowering your back leg towards the ground. Be sure to not allow your front knee to extend over your toes.

4. Drive through your front hell so you return to your starting position.

5. Complete the same amount of repetition on each leg.

Five Ways to Reduce Muscle Soreness

1.       Keep moving – One of the best things you can do if you are feeling particularly sore after a workout is to keep moving. I am not necessarily talking about maxing out on your squat or running a half marathon the next day. I mean simply go for a walk, or perhaps some light stretching or mobility work. One of the worst things you can do is rest on the couch when your muscles are sore.

2.       Foam Rolling – According to a study published in 2015, doing up to twenty minutes of foam rolling was found to be effective in reducing delayed–onset muscle soreness (DOMS). Simply put, foam rolling helps break down adhesions in your muscles, which allows the tissue to heal much like a massage would. If you don’t have the time or money to get to a massage therapist, foam rolling or other forms of self-myofascial release techniques are a great alternative.

3.       Watch what you eat – Eating a little protein before and after your workout can help your body to repair your achy muscles. Foods high in potassium such as bananas, melons, and raisins are also helpful with reducing the likelihood of cramping.

4.       Using cold and heat. – “Alternating cold and heat may be the most beneficial following exercise-induces muscle soreness. Applying ice for twenty minutes followed by heat for twenty minutes can be an effective regimen to help address muscle soreness following activity.” (Christopher Hosgrege, orthopedic surgeon at Northwestern Medicine, Chicago.)

5.       Getting a massage - Schedule your massage directly following your workout. Studies have shown immediate massage is more effective for promoting tissue regeneration. Not only can massage reduce pain from a workout, but regular body work can prevent the chances of you being sore in the future.

Plank with Val Slide Body Saw

Benefits

The body saw with Val Slides is a great way to progress you plank. You can use Val Slides, a slideboard, or even just saw your socks on a wooden floor. The sawing motion forces you to stabilize your midsection through a range of motion which is the true function of your core. This exercise helps to reduce lower back, improves your posture, and tightens your core, glutes, and upper back.

Instructions

1)      Assume a plank position on your elbows with your feet on the Val Slides.

2)      Firmly push your forearm into the floor as your propel your feet backwards.

3)      Pull yourself forwards using your lats and shoulder shoulders while maintaining a plank position.

4)      Slowly return to the starting position and repeat for the desired number of repetitions

This exercise is great to use as a part of your warm up or insert it into the strength component of any workout. I often pair it with a lower body exercise or pulling motion in a circuit.

5 Tips to Staying in Shape While You are on Vacation

When on vacation it is not about being perfect; focus on maintaining your fitness rather than improving it. It’s important to not lose what you’ve gained, but don’t spend hours at a hotel gym while missing all the wonderful sights of whatever city or country you are visiting.

#1 Body weight exercises and bands are your friend, especially on vacation. You don’t need much to get in a good workout. Don’t be scared to go outside with a band and get creative. Even if you only have 20 minutes, a good workout will make you feel better the whole day.

#2 Get it done early in the day. Before you know it you’ve had a couple margaritas or you’re tired from the day’s activities. Don’t miss out on all the fun later in the day because you need to get your work out in.

#3 Don’t overcomplicate it. All you need is a push, a pull, a leg, and a core exercise for a great total body work-out.

#4 If you don’t have enough weight play with the reps and the tempo. Just because you don’t have your usual weights does not mean all is lost. You can often achieve the same result by simply slowing the exercise down and increasing the number of reps you complete within a workout.

#5 Plan ahead. Before you step off of the plane or get out of the car when you arrive you should know the days and times that you will get your workouts in so you can stick to your plan.  

Plank with Shoulder Taps

Benefits

The great thing about planks with shoulder taps is all you need is your own body weight. The plank with shoulder taps helps to strengthen your core, glutes, arms, and shoulders. This exercise helps to reduce lower back pain, improves your posture, and tighten your midsection.

Instructions

1)      Start in a plank or push up position with your wrists right underneath your shoulders.

2)      Keeping your belly button drawn in and your core engaged touch your left shoulder with your right hand.

3)      Alternate sides touching each shoulder 5-12 times while making sure that you are minimizing the movement in your hips as much as possible.

This exercise is great to use as a part of your warm up or insert into the strength component of any workout.

The Paloff Press

The Paloff Press is an anti-rotational core exercise named after my friend and physical therapist John Paloff. The Paloff Press trains the core to perform its true function, which is to resist various motions including extension and rotation. The Paloff Press is a more back-friendly exercise than many other core exercises because it doesn’t bring your back into that awful rounded position that most people sit in all day behind their computer screen (which, by the way, a standard crunch does). Another thing to like about the Paloff Press is the ability to scale the exercise up or down. The exercise can be done in a large variety of stances including a tall kneel, a single knee, a lunge position, standing, or other variations. In this video I show you a few examples of how this exercise can be done.

What is Core Training?

One of the most common buzz words or terms in the fitness world is “core strengthening.” But I have heard this used in ways to mean a million different things. Some say it means having a flat stomach, mastering all sorts of single leg balancing exercises on a Bosu ball, or simply being the timed sit-up champion (getting the highest number of sit-ups in a certain amount of time). In reality, core training means more than just compressing your stomach muscles in a seated or crouching position. So if you think sit-up competitions are the way to go, think again!  The role of the core is to stabilize the spine.  Achieving the strength you need to stabilize your spine has a wide array of benefits, including reducing the chance of injury by improving your balance so that you’re less likely to fall or injure yourself in the course of activity, improving your posture, and generally providing you with a better range of higher quality movement.

                The best way to build strength in your core is through a variety of exercises including anti-rotational movements, loaded carries, a variety of planks, and anti-extension movements. My point is that the best way to strengthen your core isn’t to hammer out hundreds of crunches of sit-ups every day, it is strengthening the entire middle section of your body. Think of your core more broadly than just your abs – it encompasses your spine and the muscles that support your spine and abs. You need strength in that whole area in order for things to function at their best and for you to get the best type of movement you can.  In the coming weeks I will be creating a variety of videos that will show you some great ways to strengthen your core, and of course reach out with questions any time. If your back is bothering you, or you would like a stronger core for a variety of reasons click here to schedule your free fitness consultation today http://www.fit2youpt.com/free-fitness-consultation