Guest Post from Sue Defeo

“I could never do that”…how many times have you said those words to yourself?  If you’ve ever watched someone experienced with kettlebells working out you might have had that exact thought.  It can be pretty intimidating to watch them swing, snatch and press heavy kettlebells.  Maybe you’re watching them thinking “That looks like a great workout but I could never do that because _________ (I’m too old, have a bad back, have a shoulder issue…); you fill in the blank.  While it’s true that all workouts are not suited for everyone, trust me when I tell you that training with kettlebells can benefit almost anyone.  As one of the older trainers on the staff I can relate to how you might be feeling.  Over the years I’ve had a myriad of issue myself but I can honestly say I feel stronger and healthier at forty-nine than I did ten years ago thanks to kettlebell training. When taught properly kettlebell training can actually help improve many common issues making you strong and fit in the process.  Incorporating just a few kettlebell exercises into your workouts can have dramatic results so don’t let age or intimidation hold you back, find out what kettlebell training can do for you.

Sue Defeo HKC

The Hip Hinge Family

Deadlift.  Swing.  Clean.  Three fundamental moves.  All nearly identical mechanically.  To take a deadlift to a swing or clean, add speed.  To clean the bell to a press position, attach your elbow to your hip after your backswing, and pull it neatly into position.  One thing they all have in common is hip hinge.  If you find yourself getting hung up on the clean with tired forearms and biceps, remember its roots.  Hip hinge.  One more time.  Hip hinge.  Okay, this might be getting a little creepy now.  Before this gets weird, let's take one thing and put it into perspective.  The harder to drive your hips, the less work you have to do (probably doesn't make sense, but you know what I mean).  If you're still having trouble, take a step back and re-visit your bridges.  Remember to drive upward until you achieve full hip extension, then reverse back to the floor.  Stand up, and try your swings or cleans right away.  And unless you have flat-soled barefoot or minimus shoes, kick 'em off.  Happy hinging!

Try this on a light/mobility day:

Bridge            10x
Deadlift          10x
Swing             10x

Bridge            10x
Clean             10x
Deadlift          10x

Bridge            10x
Swing             10x
Clean             10x

MONDAY WORKOUT

I'm 23 hours into my fast and waiting patiently for my first meal of the day. Already contemplating my workout tonight, I felt I should post up a little hard hitter to start April off right. This is a double bell workout, if you are not comfortable, switch to the single bell option. As always, be careful with the form, as I am not around to watch you. If you think you need extra supervision, please contact me and i will be more than happy to provide some coaching.

Warm Up
3 double swings
3 double squats
3 double presses
3 double cleans
3 pushups

Park the bells, shake it out

Repeat this complex working up to 5 reps of each, then pyramid back down to 3

With appropriate weight, this will be taxing. If you feel you still need a bit more, go for a 1-2 mile run.

Time to eat,

In Strength & Health,

Trevor