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.

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.

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.

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.

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.

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

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.