Shoulder dislocations can be performed w/ a stick or 5 foot length of PVC. Start with an overhand grip and rotate all the way overhead to behind your back keeping arms straight throughout the movement. Vary width of grip to increase challenge and increase range of motion. This is a great warm up exercise for daily use and/or prep work for the overhead squat.
Category : Make your own equipment
Improving shoulder mobility and flexibility.
Published by Kyle Harrell on Feb 2 2010 | Permalink
KettleBull : Kettlebell exercises w/ your Bulgarian Training Bag
Published by Kyle Harrell on Jan 18 2010 | Permalink
Introducing the KettleBull. A DIY kettlebell made from your own Bulgarian Training Bag. The KettleBull provides another inexpensive alternative to high priced kettlebells. Swings can be performed with one or two hands. The KettleBull snatch offers a safe and softer alternative to slinging the iron kettlebell. Filled with sand you can safely build up your confidence while building strength, explosiveness, stability, and balance.
Make your own kettlebell : DIY turn any dumbbell into a kettlebell
Published by Kyle Harrell on Jan 14 2010 | Permalink
DIY kettlebell.
Resistance training for throwing/shooting athletes.
Published by Kyle Harrell on Dec 5 2009 | Permalink
The challenge with baseball players, quarterbacks, basketball players and other throwing/shooting athletes is how to increase strength evenly throughout the shoulder girdle without compromising shoulder mobility or range of motion. Keys include balance in your press and pull exercises and performing all movements through a full range of motion. Don’t make the mistake of avoiding strength training because you’ve heard it will mess up your shot, or throwing motion. Proper and balanced resistance training will add power, bring up lagging body parts, and help prevent injury.
The kneeling tornado drill for throwing athletes (see below) is a an example of how to increase strength through functional and balanced resistance.
Core strength development through rotational resistance.
Published by Kyle Harrell on Dec 4 2009 | Permalink
Joe Hashey from Synergy Athletics takes us through a couple of trunk/ core strength training exercises in his “chop series” with an old car tire. Rotational strength development will improve athleticism and add power to your clubs and bat. Functional exercises like the “chop” are an excellent alternative to crunches and other single plane single joint movements that don’t translate as directly to the ball field or golf course performance.
Additionally old tires provide another example of how to save money on fitness equipment. Tires are great for the exercises shown below and other throwing movements, jumping, and sledge hammer work.
Macebell
Published by Kyle Harrell on Nov 16 2009 | Permalink
The macebell is a long handle with a weighted ball on the end. Another old time strength tool that is a tremendous for improving grip strength, shoulder mobility, and core strength. Countless multi-plane and multi-joint exercises can be performed to train the entire body. When watching the sample exercises shown below one might ask, “why not use a sledgehammer?” Sure the sledgehammer would provide an inexpensive alternative to the macebell, but the length of the handle is the big difference. Try out some of these exercises with a sledge. Check out this link for pictures and instructions on how to make your own macebell w/ a long garden tool handle, bucket, and some sack crete.
Abdominal exercises : Towel Swings
Published by Kyle Harrell on Nov 3 2009 | Permalink
I had someone ask me the other day, “What about some alternative abdominal exercises?” Well here you go… Towel Swings.
1. Grab a towel or rope, and a weight or object with a hole in a it. Kettlebells are ideal, but a 10 lb plate will work just fine.
2. Thread your towel/ rope through the handle of the kettlebell or the hole in the plate, some room, and you are in business.
Towel swings of all varieties between the legs and overhead can be performed with a towel/rope and a weight, all great alternatives to your tired old crunches. The low stance towel swing or towel swing from the squat position (shown below) is an advanced move that will be sure to challenge. Steve’s example (clip below) is nice with the added movement and change of direction. Other variations include standing, one leg, one arm, and stationary towel swings. The dynamic nature and multi plane aspect of these exercises goes above and beyond your traditional abdominal work. Additional benefits include improved stability, and shoulder mobility.
Note: Towel swings vs. kettlebell towel swings, the swing pictured below, is a completely different movement than the towel swing (or overhead swing).
Other exercises with the towel include kettlebell swings (below clip), arm curls, and tricep extensions. For other alternatives, see my post on The Bulgarian Training Bag and Exercises.
DIY : How to make your own Kettlebell
Published by Kyle Harrell on Oct 21 2009 | Permalink
Homemade kettlebell (PDF) from the Traceless Warrior This might take some work but, it is definitely an inexpensive way to build your own kettlebell. For those with access to welding gear or machine shop the below video is another low cost option. Fabrication of the handle can be easily done at a low cost at a local machine shop.
DIY exercise equipment : Make your own Bulgarian training bag
Published by Kyle Harrell on Oct 12 2009 | Permalink
photo from kbatoday.com
The Bulgarian training bag is a sand bag with handles, can be used for countless exercises, and a must have for your home gym.
All you will need to make your very own Bulgarian training bag is a car inner tube, knife or box cutter, zip ties, sand or other filler, and some duct tape. Cut the inner tube, fill it with desired amount of sand or other filler to weight you want, zip tie off ends w/ enough room at each end for handles to grip. Duct tape handles (optional). Below video shows you how to build your own and some exercise ideas.
Use bags to add resistance to bodyweight exercises like squats, lunges, plyometric jumps, and stairs. Swinging movements will promote and increase balance, stability, trunk, and rotational strength. Use at the beginning of your training session for a dynamic warm up, or to intensify conditioning work.
DIY workout. Push-ups and pull-ups
Published by Kyle Harrell on Sep 12 2009 | Permalink
Today I finish the 3 week pushup and pullup challenge. Based on the principle of synaptic facilitation this is a sure fire way to stimulate growth and add muscle confusion to your training. No gym, no problem do it at home with your DIY pull up bar. You can add resistance to your push ups by elevating your feet on an exercise ball or chair. If you are able to perform 25+ push ups at a time, substitute some of the reps with dips, and explosive push ups.
Pull ups: shoulder width grip or wider, palms facing out, from hang.
3 weeks, 6 days a week, 100 push-ups and 50 pull ups a day.
Additionally, I trained shoulders and legs a couple of times during the week. Kettlebell swings, snatches, overhead press, pistols, and squat variations. Try it for yourself.