One-arm Front Squat

From a question the other day on how to perform a proper one-arm kettlebell front squat.  The video above is a good example of the proper technique.

In any squat movement hip and hamstring flexibility along with trunk strength are important and weaknesses will be exposed.

The technique for a one armed kettlebell squat begins with the above and moves to the rack of the kettlebell.  The grip is like an ok sign w/ the thumb against the sternum.  Elbow will be resting on the iliac crest of the hip.  Next, unlock hips and proceed through a proper squat.

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.

Through working with beginners and teaching proper swing technique I have found some useful tips to ensuring success:

• Keep chest big and bowed.
• Avoid rounded shoulders and keep back flat by keeping shoulders pinned and pulled back throughout movement.
• Keep abs tight and squeeze mid-section as hip snap drives bell from the bottom of the lift.
• Focus on hip snap.  Keep heels in contact with the ground. Drive from heels and explode through hips.
• Keep arms and shoulders out of the lift.  Let your glutes and hamstrings do the work, let the bell float and don’t worry about how high it goes.

I hope this helps and encourages you to try the swing if you haven’t.  Let me know what tips you have had success with.

Turkish Get Up an exercise for the development of strength, flexibility, and coordination of your entire body.

Adding complex exercises like the Turkish Get Up and variations of will bring into balance areas of your body that might be neglected from more traditional strength training approaches.  Balance is the key to building a strong foundation and addressing areas in need of improvement.

Ropes can be purchased in the mid $100 range (depending on length) at performbetter.com.  They offer free shipping a couple of times a year. I would recommend longer ropes for greater versatility.

For those looking for money saving alternatives, contact your favorite local fireman and ask if you can have an old fire hose.   Fire stations throw out old hoses when they wear out.  Duct or electrical tape up the ends for handles, and get to work.

• Box, step, or bench (height that you can jump onto for 10+ reps)

• 2 Kettlebells or dumbbells (weight that you can perform 10+ reps of variety of exercises)

Exercises performed at high intensity for 20 seconds (@10+ reps) / followed by 10 seconds rest for 8 rounds.

• Box Jumps

• Double long cycle kettlebell, dumbbell, or kettlebull (clean and jerk)

• 2 handed swings

• Double High Pull

• Box Jumps

• Double long cycle kettlebell, dumbbell, or kettlebull (clean and jerk)

• 2 handed swings

• Double High Pull

Yesterday work went long, and I had a meeting coming up with little time to workout.  I had about 15 minutes to squeeze one in, and this is what I did.

Equipment:  53 lb. and 70 lb. kettlebell

Warm up: Swings

Round #1: 53 lb kettlebell snatches.  10 snatches every 30 seconds for 5 minutes. 100 reps total (50 with each arm)

Rest: 3 minutes

Round #2: 70 lb. kettlebell snatches.  8 snatches every 30 seconds for 4 minutes. 64 total reps (32 with each arm)

Tips for building your own 12 minute workout:

•Increase intensity

•Focus on Complex (multi-joint exercises) – Snatch, Burpees, Clean and Jerks, Squats, Thrusters…

•Limit rest

Give this a try and let me know what you think.  Comment with your favorite variations.

This week’s collection of blog posts and web links is all about the benefits and advantages of kettlebell training.

• Mark Robson puts together a compelling list of the Top 10 Reasons To Train with Kettlebells.

• ACE Study on Kettlebells- The American Council on Exercise study shows how a 20 minute workout w/ kettlebells is a powerful fitness builder.

• Riverside Kettlebells- An extensive list of advantages and benefits of kettlebell training over other training methods.

• Mike Mahler posts a list of FAQ’s for kettlebell training along with concepts and benefits.

• From Palo Alto, CA, Mark Reifkind gives you five reasons why kettlebell training could be your simple solution to improving fitness, flexibility, strength, and stamina.

Be sure and comment with your favorite links.

I’m loving this Tabata Lite i phone application.  It’s free and it makes for a fun and challenging way to finish up a training session.  The Tabata protocol is just one of many high intensity interval training (HIIT) methods for increasing VO2 Max, improving conditioning,  and burning calories.

The variety and combination of exercises you can plug into this 8 round interval are limitless, and I have yet to duplicate one myself.  So here are a couple of examples of Tabata’s I have done in my last couple of workouts.

#1 (All Snatch)

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Repeat 4 X

#2

KB Double Long Cycle (Clean and Jerk): 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Double Long Cycle  (Clean and Jerk): 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Double Long Cycle  (Clean and Jerk): 20 sec / 10 sec rest

With these painful back issues understandably he has been reluctant to hit the weights. My approach will not be the traditional heavy clean-squat-bench approach that he associates with the weight room from his experience as a college athlete.  It will also not be an emasculating marathon of nautilus and Curves-style circuit or endless crunches and variations of ball sit ups.

So here’s where we began: the foundation begins with a conditioning base and center mass strengthening.

Note: I try to avoid the word “core” because I believe it has been branded as a synonym for crunches and endless “ab only” exercises.  I use terms like “trunk,” “hip girdle,” or “center mass” that can be considered “core” training. I just don’t want to confuse people with the branded meaning of endless abdominal-only exercises.  I prefer more complex total body movements that effectively engage the midsection along with hips, shoulders, and/or multiple body parts.  Abdominal only exercises are not bad, but I believe in most exercise programs they are misplaced as the top priority.

Day 1 : Exercises range from 3 to 4 sets of @ 10 reps per set

Jump rope @200 jumps or for time

Burpees

Kettlebell swings 16kg 2 hand and 1 hand

Kettlebell 1 hand overhead squats

Med ball pushups 2 hands 1 ball, and (1 hand 1 ball) switch

Bosu ball squat, lunges

Kettlebell shoulder press, and high pulls

Swiss ball push ups.

For the next 2-3 weeks I will be using a steady dose of bodyweight, kettelbell, and other moderate strength training methods, with a focus on improving his conditioning base and flexibility,  and carrying out exercises through smooth and full range of motion.