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Category : Strength Training

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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Replace curls with pull-ups

Published by Kyle Harrell on Jun 14 2010 | Permalink

Make your time in the gym count by choosing multi-joint movements over single joint ones.  Engage larger muscles and replace single joint exercises (curls, tricep extensions, etc.)  with multiple joint movements (pull-ups, dips, incline press, etc.)  Focus your time on multi- joint movements and larger muscle groups (lats, shoulders, chest, hips, and legs) and your smaller muscle groups will get plenty of work (biceps, triceps, and abs).

This article by T-nation shows how pull-ups stack up to bicep curls of all flavors for activating the biceps.  Not only are pull-ups a tremendous rear shoulder and back developer, but benefit the biceps to boot.

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Coaching points for Kettlebell Swing Success

Published by Kyle Harrell on May 12 2010 | Permalink

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.

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Exercise of the day: Turkish Get Up

Published by Kyle Harrell on Apr 19 2010 | Permalink

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.

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Heavy Rope Training with Fire Hoses.

Published by Kyle Harrell on Apr 13 2010 | Permalink

Heavy rope training will add variety and intensity to your workout.  Several movements can be performed for an entire body exercise, beneficial for shoulder rehab, stability, and strength training.  Ropes provide multi- joint, multi- plane movements that will deliver an intense conditioning training element to anyone’s workout.

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.

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Today’s Tabata : Plyometrics and Kettlebells

Published by Kyle Harrell on Mar 29 2010 | Permalink

Equipment needed for today’s 4 minute conditioning finish (Tabata).

• 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


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12 minute workout, Tips for time-saving workout success

Published by Kyle Harrell on Mar 26 2010 | Permalink

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.

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Kettlebell Rundown : Today’s links to benefits of kettlebell training.

Published by Kyle Harrell on Mar 23 2010 | Permalink

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

  • 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.
  • 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.

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Determining your ( _ ) rep max

Published by Kyle Harrell on Feb 24 2010 | Permalink

I had a question come in today from a friend that is about to start a strength training protocol that requires 5 and 10 rep max of each lift to  set up the amount of weight for each lift.  Rather than spending a ton of time testing each of these yourself.  After you have adequately warmed and greased up you can blow out a weight you are comfortable with for reps.  Plug that weight and number of reps  into a  Max calculator, and there you have it.  This can be a safer alternative to a 1 rep max, and although not quite as gratifying, can be fun.

Testing can be rewarding, motivating, and fun.  So if testing is something you haven’t done ever or in a long time,  maybe it’s time to pick 2 or 3 exercises and go for it.   Make sure you’ve got a partner, and plenty of time to warm up, and have fun.

Is determining my max important?  It’s not a requirement, but can provide motivation, and inspire you to set new goals and reach for more.

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Tabata training (the 4 minute workout)

Published by Kyle Harrell on Feb 10 2010 | Permalink

High Intensity Interval Training or (HIIT) is a high intensity circuit of various exercises performed at your highest level followed by a brief timed rest period.  This can be done w/ any combination of exercises and there are dozens of protocols.  A great approach for busy people that want “the most bang for their buck” when it comes to conditioning training or a calorie burning workout.

One specific variation of interval training is 4 minutes total with 8 rounds of 20 seconds of high intensity exercise followed by a 10 second rest interval is called the Tabata.  Named after its developer Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo, Japan.  The study published in 1996 in the Medicine and Science in Sports & Exercise Journal showed a 28% increase in anaerobic capacity and 14% increase in VO2Max (ability to consume oxygen) in subjects after 6 weeks.  These incredible results were achieved by already physically fit individuals, but similar results can be achieved by anyone performing a few of these training sessions a week.   After experimenting with several of these HIIT workouts I decided to try Dr. Tabata’s .

In the past I had issues with being able to see my watch and had difficulty setting my timer.  Yesterday, I found Tabata Lite a free iphone app that is easy to use, see, and hear.  So I downloaded the free app at the gym and was off.  Nick Tumminello’s article gives you some great ideas for initiating this strategy and even an 8 week build up progression for beginners.

What I did:

Tabata #1

KettleBell (KB)  swings Right arm : 20 sec / 10 sec rest

KB swings Left arm : 20 sec / 10 sec rest

KB front squat Right arm : 20 sec / 10 sec rest

KB front squat Left arm : 20 sec / 10 sec rest

KB Push Press Right arm : 20 sec / 10 sec rest

KB Push Press Left arm : 20 sec / 10 sec rest

KB straight legged dead lift : 20 sec / 10 sec rest

Body weight speed squats : 20 sec / 10 sec rest

Tabata #2

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

KB Swings Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

I finished up with some plyometric box jumps, walking lunges, Swiss ball hand stands, Swiss ball push ups, and jump rope.

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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.