And the Oscar Goes to...

Friday again and it's time to for the media round up. A little bit pressed for time today so you'll have to settle for this guy, who got completely snubbed by the Oscar committee for this DeNiro-esque bit of method acting.

It was a fun segment to shoot though, and it's good to see kettlebells being more accepted by the general public. With any luck KPTV will have me back on more segments talking about fat loss training and other topics.

Coincidentally an article I wrote for Men's Health UK is online too. I don't know why kettles and I are omnipresent this week, but I'll take it. This is not a bad little workout for anyone that only has 30 minutes.

Compounding your isolation
In our recent article on the top 10 muscle-building mistakes, personal trainer Chris Bathke lamented the scores of gym-goers who spend every session pounding specific muscles with ineffective movements while ignoring the bigger picture. Escape from your isolation and use his compound kettlebell exercises workout to build full body muscle fast. "After four weeks not only will your shoulders and back be more injury proof, but they'll look substantially better," says Bathke.

Programme loading…
"This type of workout will work shoulder, core, and hip stability that exercises done lying on a bench won't," says Bathke. Do it twice per week for four weeks and choose weights that are challenging but that you can complete with perfect form. Together with chin-up and squat work on another day you'll see good progress.

Sets and reps
Turkish Getups 3x3 reps each side
Renegade Row 3x5
Kettlebell clean and push press 3x10 each side
(Rest 60 seconds in between sets.)

"Each consecutive week add one rep per set until you can comfortably do an extra 4 reps per set, then increase the weight and drop the reps back to the initial level," says Bathke.

1. Kettlebell clean and push press
Begin with the bell in front of you on the floor. Perform a swing and clean the weight up into what’s called “the rack position” with the bell resting in the crook of your elbow between your shoulder and wrist. Next, drive the weight overhead ending with the elbow locked out and arm next to your ear. “Initiate the overhead portion of the lift with a slight dip and leg drive,” advises Bathke. To finish the lift, drop it back into the rack position, then down into a swing and repeat. Try to look as cool as this guy throughout.

See an example of this exercise here.

Works: This movement just about does it all. “The posterior chain is used in the clean portion, while the press hits your pushing muscles. Grip endurance, shoulder flexibility, and shoulder stability will all really be taxed,” says Bathke.

2. Kettlebell renegade row
Assume a push-up position with each hand on the handle of a kettlebell. Do a full range push-up, then while holding your torso and hips still row one KB at a time. Row each side once. This is one rep. “The goal is to not allow your hips to move, nor your body to twist while rowing,” says Bathke.

See an example of this exercise here.

Works: “The renegade row is a great movement to work both core strength and horizontal pushing and pulling muscle groups.”

3. Kettlebell Turkish get-up
Start lying on the floor. Bring the kettlebell into a locked out position straight up with your right hand. Your right shoulder should be pulled back into the floor to stabilise the joint. Your right leg will be cocked, with your right foot alongside your left knee. Pushing off your right foot, roll onto your left hip and up onto your left elbow. Push up onto your left hand. Holding yourself up on your left hand and right foot, raise your hips up off the ground, and thread your left leg back to a kneeling position. You should now be in a lunge position, right foot on the floor, and KB locked out overhead. “Make sure that your elbow is not flexed,” says Bathke. “From the lunge position brace your core and shoulder and drive through your front heel to rise up to a standing position.” To complete the movement, simply reverse the process until you are lying flat on the ground again.

See an example of this exercise here.

Works: Turkish get-ups boost shoulder stability and strength, anterior core strength, and glutes/hamstring/quadriceps. “In other words it works pretty much everything, which is why experts such as physical therapist Gray Cook utilise it with everyone from average Joes to pro athletes,” says Bathke.

Friday Fitness Info Roundup

Friday is a day I usually have some time to relax with a cup of Portland's famously great coffee and catch up on reading fitness information.

1. Listen here to an hour long audio conversation between my friends Lou Schuler and Alwyn Cosgrove talking about topics relevant to trainer and fitness lay person alike. Two of the absolute smartest guys in fitness.

2. Women's Health magazine has two good articles in this month's issue (the one with Matt Damon on the cover). The first, by Adam Campbell, is about why women should lift weights, heavy weights, to lose fat. The second is on how jogging to lose weight doesn't work very well, but running (i.e. sprint intervals) does.

3. Anthony Renna, who runs the excellent Strength Coach podcast now has 4 episodes of this StrengthCoach.tv up on youtube. Check out some cool fitness facilities.

4. Dan John in his typical fashion has a witty and informative article on the benefits of kettlebell swings in terms of fat loss and movement quality. I'm convinced it is not possible for Dan to open his mouth or type something that doesn't contain a golden nugget of knowledge.

5. Physical Therapist Gray Cook now has a series of short audio interviews with Laree Draper on his site where he answers common questions about improving how we move. If you are anything like me each episode will require a couple of listens to fully grasp the wisdom of Gray's words.

Alright, time for some more coffee...

Because 11 is Louder than 10

If you haven't guessed by the title of this post my latest article on the Men's Health UK site is inspired by the greatest music documentary ever made.

The one and only Spinal Tap.

MH asked me to write an article around 3 challenging movements for 2011, and I thought these three fit the bill. In fact, 3 sets of 5-8 reps of these might make for a nice little workout on it's own.

Because 11 is louder than 10

We all like a challenge. Too much, sometimes. As we hit February, the impatience of the resolution-toting masses means the gym soundscape of treadmill-pounding feet and whirring weights will be more frequently punctuated with yelps of pain than usual. Taking on dangerously taxing exercises is a temptation many can’t resist, and injury is the inevitable result. Truth is, though, you absolutely should be aspiring to nail some hardcore moves this year. But you need to prepare for them the right way. PT Chris Bathke introduces some challenging exercises to integrate into your workout.

Hard: Kettlebell Turkish get-ups
Graduation Side planks and overhead reverse lunges.

If you can side plank for two sets of 30 seconds each side and perform two sets of eight overhead reverse lunges with each arm you’re ready to attempt some Turkish get-ups. (Perform the overhead lunges with a dumb-bell in one hand rather than a bar-bell in both.)

Execution Start lying on the floor. Bring the kettlebell to a locked-out position straight up with your right hand. Your right shoulder should be pulled back into the floor to stabilise the joint. Your right leg will be cocked, with your right foot alongside your left knee. Pushing off your right foot, roll onto your left hip and up onto your left elbow. Push up onto your left hand. Holding yourself up on your left hand and right foot, raise your hips up off the ground, and thread your left leg back to a kneeling position. You should now be in a lunge position, right foot on the floor, and kettlebell locked out overhead. “Make sure that your elbow is not flexed,” says Bathke. “From the lunge position brace your core and shoulder and drive through your front heel to rise up to a standing position.” To complete the movement, simply reverse the process until you are lying flat on the ground again. Here’s a step-by-step run through.

Progression
When you are comfortable with the movement, start off with two sets of three reps on each side. “Gradually increase the reps until you can do five each side, then increase weight,” advises Bathke. “Kudos if you eventually can do one rep with half your bodyweight overhead.”
Harder: Feet-suspended pike press-ups

Graduation Press-ups and feet-suspended pike ups (same movement as detailed below without the press-up).
Don’t attempt the following move until you can execute 20 perfect press-ups and 10 feet suspended pike ups.

Execution
Begin by putting your toes into the straps of a TRX or another suspension tool, then flip over and get into a press-up position. Pull your hips towards the ceiling while keeping your torso straight and avoid bending your back. “It should look like you are coming up into a handstand, so have someone check your form,” says Bathke. Bring your hips back down into the pushup position and complete a press-up, chest to floor. You should find the press-up harder than normal; your feet hanging in the air means your core must work harder to stabilise your lower body.

Progression
Mastered the form? Start off with three sets of five and see how vertical you can get your body while maintaining a straight spine. “To challenge yourself further increase your reps, change your hand position on the floor, or wear a weight vest,” says Bathke.

Hardest: Pole vaulter pull-ups
Graduation Pull-ups and hanging straight-leg raises.
Before attempting pole vaulter pull-ups ensure you can perform 10 pull-ups and 10 hanging straight-leg raises.

Execution
A favourite of competitive pole-vaulters, this advanced pull-up variation simultaneously taxes your pulling muscles and core strength. Raise your body upwards as in a standard pull-up. When your collar bone reaches the bar, raise your legs in front of you and continue until you are effectively upside down with your legs over the bar. “Your finishing position should ideally resemble a pole vaulter just as they are about ton go over the bar,” says Bathke. From here, lower your body and legs under control back to the start position. This is not an explosive movement. Aim to raise over two seconds and descend over two seconds. And obviously, make sure there’s enough clearance above the bar before you start.

Progression
At first if all you can manage is one rep then that’s still an impressive feat. Do two or three sets of one rep and the following week attempt two good reps. “Aim to work your way up to doing 10 consecutive reps,” says Bathke. Your newly stacked back, biceps and core should make up for all the wry glances your acrobatic grunting attracts.