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Category : Dynamic Flexibility

DIY Foam Roller

Published by Kyle Harrell on Mar 19 2012 | Permalink

Foam Rolling will change your life.  Exercises will improve flexibility, relieve pain, and help to prevent injury. For @ $20 you can add this invaluable piece of equipment to your home gym.

This one is definitely a step up from the $20 version of the foam composite variety, and will hit you hard in all the right spots.  The pvc center adds a punch and durability that you won’t get from the beginner model.  The yoga mat adds comfort and grip to prevent sliding.

What you will need:

24″ long 4″ PVC  – I bought mine at Lowe’s for @$7.00

24″ wide yoga mat from Wal-Mart @$10.00

You will also need pvc purple and glue.

Thanks to Ryan Duncan at SpeedTraining.net for the great idea.

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Workout of the day: Kangaroo workout

Published by Kyle Harrell on Mar 9 2011 | Permalink

Spring is here and it’s a great time to get outside and exercise.  This video gives you some great bodyweight exercise ideas that wil jump start your day or throw a wrinkle into your training.  The kangaroo workout in the video shows several plyometric moves and multi joint exercises that will improve strength, cardio vascular fitness, and flexibility.  Get outside, enjoy the weather, and try a few or all of these.

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Reduce joint pain and improve flexibility w/ the squat.

Published by Kyle Harrell on Jan 21 2011 | Permalink

Back problems, joint pain, lack of flexibility, and poor excuses are too often reasons for not squatting. The truth is squatting is not bad for your back or knees.  The facts are it can do wonders for curing these ailments.

Lack of depth and an inability to squat properly is often the result of any one or more of the following: improper technique, lack of hip flexibility, and or lack of core stability.  In some cases there maybe be some structural imbalances, but in most cases practice and time will improve.  Hip mobility, foam rolling, and dynamic flexibility exercises are great places to start.  Variations of the squat (front, single leg, bulgarian, and overhead squats) will expose and develop weakness and imbalances in technique.  Take the time to squat at a proper depth with little or no weight.  Put the misinformation you’ve been told aside and stop worrying about how much weight is on the bar.  In a short amount of time you’ll feel better, be stronger, more mobile/flexible, and more fit.

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Kettlebell training for teens.

Published by Kyle Harrell on Jul 10 2010 | Permalink

I have been working with a 14 year old young man for the past several months with no strength training experience or athletic background.  We have been training with kettlebells, bodyweight exercises, heavy ropes, as well as, more traditional strength training implements (dumbbells and barbells). From an early evaluation we began and focused on addressing inflexibility in the hips, balance/body control, and core strength.

Most teens are prone to (especially bigger boys) challenges stemming from tight hips.  We started with bodyweight squats and stopped shy of  1/4 depth without losing balance.  Right away our mission was clear, and a steady dose of  hip mobility drills, stretching, dynamic warm ups, foam rolling, and practice was going to be the prescription.  With patience, reps, and a few weeks the hips began to unlock, he had more balance and control, and we were seeing some strength gains.  I worked with many young men with this body type and age range.  This would be the first opportunity to work with someone this age with kettlebells.   This week he performed a beautiful kettlebell snatch w/ 20kg for the first time.  A month ago I wouldn’t have believed it, but he has come so far and continues to progress.  I am sold on the kettlebell and believe it is truly a tool for everyone.  The kettlebell is unmatched in teaching beginners how to use their body, and teaches transfer of power from feet to hands better than just about anything.

We began with: bodyweight squats, single leg hip sled, kettlebell swing, high pull, one hand kb overhead squat.  Eventually we have been able to clean+jerk, front squat, barbell overhead squat, and even kettlebell snatch. I am really encouraged by this young man’s progress and how he continues to improve his body control, explosiveness, technique, and strength.

Everyone is built a little different, and has varying athletic potential.  I enjoy the challenge and reward of partnering with individuals to unlock that potential and helping them reach their personal goals, improve their performance, fitness level, and quality of life.

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Overhead Squats: for hip mobility and flexibility

Published by Kyle Harrell on Feb 3 2010 | Permalink

The overhead squat is a great tool for exposing and overcoming imbalances in your body.  Inflexibility and weakness in the lower back, abdominals, hips, glutes, and shoulders, will be exposed and with practice/work can be improved.

Use shoulder dislocates to warm up shoulders. Begin the overhead squat with light or no weight.  Your depth and balance will improve as you practice and increase flexibility.  Overhead squats are tremendous for increased trunk strength and will improve your back squat.

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Improving shoulder mobility and flexibility.

Published by Kyle Harrell on Feb 2 2010 | Permalink

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.

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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.

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Body weight exercises : Bear and Crab Crawl

Published by Kyle Harrell on Dec 1 2009 | Permalink

More dynamic warm up and flexibility fun w/ the straight leg bear crawl.  For an alternative warm up, to increase flexibility, improve agility and body control try a 10 yard bear crawl with a sprint back and repeat.  Add more reps and or distance to improve conditioning.  Mix in a crab crawl and back pedal for variation.  Remember to keep hips high on both the crab and bear crawl. You’ll increase shoulder and hip mobility, as well as, improving trunk and core strength.  These total body exercises are sure to provide some added stimulus to your training.  Throw these old school moves in for an alternative to your tired old jog or treadmill routine.

To add resistance, partner up for a loaded bear crawl and let the fun begin.

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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.

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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.

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ABOUT
KYLE HARRELL

Kyle has coached at the high school and university level in Texas and has worked with athletes of all ages for over 15 years. Kyle spent 5 years in Houston-area High Schools, and later was named Strength and Conditioning Coach at Texas State, heading up the Football, Baseball, and Women's Basketball programs.

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TESTIMONIALS

CHRIS MANTOOTH

Brandeis High School
OFFENSIVE COORDINATOR

Working with Kyle Harrell has made me and our athletes at Brandeis High more aware of functional strength and flexibility. Kyle's insights have paid dividends with regard to core muscle groups, stability, and overall athleticism.

NICK PACE

BAYLOR UNIVERSITY
OFFENSIVE TACKLE

Coach Harrell taught me the skills and work ethic that would help me earn a scholarship to Baylor University, and that would ultimately help me start in the Big 12 conference as a true freshman. I learned more techniques from him and found his practices more beneficial than anything I ever did in college.

JUSTIN MARCELLUS

TEXAS STATE BOBCATS
TIGHT END

Coach Harrell's intense and fun approach increased my strength and explosiveness. His positive coaching style encouraged me to be more confident on and off the field.