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.

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.

Make sure your approach to training and exercise are aligned w/ your goals.  What are your goals?  Do you want to improve your health and fitness, or are you training for a specific sport/ competition?  How long has it been since you set goals?  Do you have a clear picture of what you are trying to achieve?

Assess your priorities regularly.  Through a lifetime your goals change, and so should your exercise and nutrition plan.  Take a step back, look at what you are trying to accomplish.  Make sure that how you are training and eating is going to get you there.  If what you are doing isn’t helping you achieve your goal, it’s time to make a change.

The overhead press – begin with the bar at the clavicle or collar bone and press the bar directly overhead. Grip is close to shoulder width with feet in an athletic stance (feet around shoulder width).

A strong leg drive to start is used in both push press and push jerk.

Push Press- after the leg drive, you finish with a pressing of the shoulders. Your feet don’t leave the start position and your legs are straight.

Push Jerk - after the leg drive, you have to catch the bar with the arms locked. There is no pressing of the shoulders. In order to meet the bar with locked arms, you will have to dip your legs a bit. If you have to dip deep to catch or ride the weight into a squat, it is a squat jerk.

A split jerk is after the leg drive, you split your legs to catch the bar in the overhead position with straight arms. No pressing out of the bar is allowed.

Practice, practice, practice to hone in technique and to become more explosive.

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.

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.

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