You know you need more. Now Do THIS!!!
You can thanks me later when your arms explode. Great for powerlifting , kettlebell lockout and bodybuilding. MEGA TRICEPS PUMP!!!
You know you need more. Now Do THIS!!!
You can thanks me later when your arms explode. Great for powerlifting , kettlebell lockout and bodybuilding. MEGA TRICEPS PUMP!!!
There are a million answers to this, as there are many types of swings as well but I ll give you the general terms in which we use two handed swings at Swing This Kettlebell and Strength.
For Learning Form we like to do 10 -20 with a lighter bell This ensures you feel the motion and understand it. In beginner classes we may do this for 2-3 sets. Most people actually use a bell that is too light to swing and therefore dont need to use their hips to accelerate the bell. So i give them usually a much heavier bell than they think of trying themselves . Remember a kettlebell swing is NOT A LIFT with the ARMS.
This will come to a shock to many people but hip drive is actually used VERY LITTLE in Kettlebell Sport training . For Cleans and Snatches you want the bell to travel upward to the shoulders or overhead lockout position. when driving hard with the hips you actually make the bells trajectory go AWAY from the body. Not what you wish to do unless you want to waste A LOT of energy reeling it back… (more on this in a later blog…)
For Endurance we like to use seconds, or minutes or HIGH reps such as 50 to 200. its all about progression to become more efficient. swinging the 106 lb beast bell 100 times is an incredibly taxing task. This will help with conditioning , breathing, cardio respiratory/vascular health and conditioning .
For Building muscle mass we tend to do 4-5 sets of anywhere from 6-12 reps with a HEAVY bell to 12-20 reps with a Moderately heavy bell. This is accomplished by swinging heavy bells with shorter rest periods between sets or even supersetting the swing with another glute based exercise to really break down the tissue (also check this WORKOUT PLAN for building mass with kettlebells and bodyweight)
For Sports Training we tend to do a little it of it all…. be cause you have to be ready for the unexpected!
If you are thinking of the 10,000 kettlebell swing challenge in 30 days please read this article for what to expect..
No matter what type of russian kettlebell fitness Swing (not talking about the Crossfit American Swing) you choose to do please don’t make these 5 mistakes with the two handed fitness swing.
Here it is please a crash the super bowl doritos commercial. vote for it as this was filmed at Swing This a few weeks ago. i think its pretty funny!!
Coming from playing football in high school he was in the mind state that most high school football players are in . Usually stemming from their coaches views of MORE WEIGHT, BIGGER SIZE . This doesn’t equate to full athletic potential required for rugby.
How did we help Patrick?
These were the major things we added to patricks workout and I’m So glad Patrick has played very well with fewer injuries at UK. He is a hard working and while admittedly hardheaded (what rugby player isn’t?) he has realized the power of all the tools we use to train for strength, resilience and injury prevention at SwingThis.
Way to go patrick!
Having Trouble With Motivation? We all do.
Some days it’s just hard to have enough Motivation to pick up that weight or even exercise with the intensity you need to affect change in your body. We all have different levels of motivation and certain things motivate us for different reasons.
Some are motivated by money and material wealth. Take a gold and diamond grill circa Wu Tang mid 90′s era.
Some are motivated by strength. Powerlifters or strongmen.
Some are motivated to run . Think Born to Run by Springsteen…. Some people will run enough to keep their physical therapist with a full schedule.
Some are motivated by music or chasing a feeling produced by a substance. Cant go without your starbucks can you?
Some are motivated by looking in the mirror, others are motivated just to stay alive.
Whatever the means of motivation, it is perfectly normal to have ups and down in levels of perceived motivation.
There are many variables that can cause your motivation to fluctuate . A few are below.
TIME - Sometimes theres just not enough time in your day. you cant predict traffic accidents so if you miss a day at the gym just get back the next day. Sometimes when we rush we have worse workouts. Our mindset isnt there and our nervous system isnt ready. We could have even used the rest to have a better outome in the long run.
PLANNING- Failure to plan can result in failure to accomplish your goals. Im not saying everyone has to to write down everything you do and every step you took, but if you dont plan anything at all, dont expect much out of your program. You can use this for stress relief , nutrition or exercise. some people even need to plan days off and Refeed meals so they dont develop eating disorders or exercise related addictions. And yes there is a disorder if everything you eat has to be diagrammed and charted every second of the day for decades unless you have a specific medical condition. This is usually generated towards competitive athletes that never give themselves an “off season”.
Varying levels and types of stress can affect everything from sleep to hormonal levels in the body . Whether its mental or Physical stress it can affect our motivation to exercise. Dips in testosterone levels for guys or girls for that matter can cause unexplained fatigue and or strength loss. If youre worried consult with your doctor. Try Yoga, meditation, and or foam rolling to get your parasympathetic nervous system to kick in before bed. Cut caffeine when your really stressed. It can make things worse sometimes.
REACHING GOALS Back to the planning part, create REALISTIC goals. if you are a natural bodybuilder or athlete, chances are following Muscular Development workouts and nutrition plans wont work well for you. Lance Armstrongs training protocol might be a little unrealistic. Remember you can want it all you can but if your hurting yourself to get there, youll be laid up in bed soon enough with chronic injuries. I cant tell you how many trainers and bodybuilders I started out competing against and training with that overtrained consistantly or turned to steroids to get to the next level. Many of them had unrealistic goals and are injured now and are not consistantly getting better. Find yourself a REALISTIC goal whether it be a month year or 5 year goal, then establish which steps you need to get there. THOSE steps are the ones you should really focus on not obsessing about “20 lb gainz in 2 months bro!” trust me its not sustainable or even healthy. When you do reach mini goals, or steps it can heighten your motivation for the larger goal. If you are stuck, try another program that is parallel to the one your on. I say parallel not opposite for a reason. If youre doing well on Jim Wendlers 5/3/1 for powerlifting and you are just wanting something different for a bit once your stuck, try Brandon Lilly’s Cube Program. Both work great for Strength gaining. Dont go from 5/3/1 to a figure skating program. Thats a 180……
PARTNERS AND TRAINING ENVIRONMENT Friends with Real Beards and Slayer or 2 month old Hipster Beards and Nickelback. Now you tell me which combo will get your ass motivated. Its a No Brainer. But seriously Nicki Minaj is NOT played at Westside Barbell , Sweatt Shop or Swing This for a reason. You have to have training partners that will motivate you. you have to chase something. If youre the strongest person at your gym, go to another gym that you will get your ass handed to you at. Quit being cocky. Im not a crossfit athlete but I occasionally go to crossfit Wods ( if they make sense and arent based on “can you survive this” mentality) so i can work out with people that are better than me at something. Many people find motivation with crossfit due to competition during workouts the same they are motivated at Swing This for the community of non judging people who want to help you succeed whether you are a beginner or old schoool athlete. A good training partner can lift you up or bring you down . dont get stuck with the latter. Even if they are friends you have to know when to cut your exercise partner loose if they keep you from your full potential. Your gym or facility should do the same thing. If Unicorns and Ninjass are your thing find a place that has rainbows and unicorns..( among serious fitness) If Heavy metal and lots of heavy kettlebells and or log presses are your thing, then maybe Swing This Kettlebell and Strength is your kind of place. Just make sure to keep your motivation high that your space matches your style.
ILLNESS and INJURIES Illnesses can kill your momentum and motivation. You can feel like youre on a roll and all of a sudden someone invades your precious gym with the superflu. They cough and hack all over your favorite log press. No amount of Lysol will help. your screwed. You can beat his or her ass when you recuperate, but still youve lost days perhaps weeks of training and havent been able to eat well. you lose weight and strength. Do you give up?? Hell no. get back on track. It happens to everyone sometime. The Same goes for injuries. Used to Bench 500lbs? Did Turkish getups with a heavy weight tear a rotator cuff muscle as you disclovated your shoulder?? do you give up?? no you have to come back . Sometimes injuries actually can force you to focus more on parts of your training that you didnt before. Ahem… Warmup and Mobility... what good is training if you cant keep it up ?? Awesome your into functional fitness and arent functional for more than 15 years. sounds like you did something wrong. Sometimes you learn alot and can come back even stronger, or better.
FAMILY Family is number one. Well at least kids are in my mind. If its kids, you take care of that. You have kids you cant be selfish. Be a grown up. Now if its other members of the family or even ones that are just bloodsuckers and kill your energy, get away from that. But Juniors baseball practices can be switched at a moments notice. That may affect your time and Planning and motivation. Deal with it. Adjust. Or dont have Kids in the first place. thats right go ahead and defriend me.
BIGFOOT Just kidding. Currently there is no scientific evidence that Bigfoot can help with motivation. But the sheer fact that he hasn’t been caught and questioned can lead to many people having motivation to find the truth. So I guess Bigfoot actually can be motivating to many outdoorsmen…… Truly a conundrum here.
NUTRITION AND SUPPLEMENTATION Here is where I shy away from the traditional bodybuilding mentality of having to have perfectly portioned meals 6 times a day. Things happen. I think this is training your body to not be able to adapt to a possible crisis. How many of you could actually survive for a few days without food?? How many of you cant get a good workout without a preworkout?? Thats ridiculous. Youre hooked on something . Along with probably wrecking your endocrine system if you overdo it. Just because things arent perfect food wise such as missing a meals or being 2 almonds short its not the end of the world. Three of my favorite non BS websites on nutrition are PRECISION NUTRITION, Alan Aragon, and Examine.com Visit them and get expert advice
SUSTAINABILITY Im not talking about fish. Is What your doing actually sustainable for the long haul? Powerlifting without mobility work?? You know better than that. Most of the best in the world are doing at least some basic mobility work in their programs. What good is being the best in your 30s and not being able to walk right when your 60?? Ill tell you what if i cant have sex when in my 50′s because of a ” bad back” from not taking care of myself when I was younger , you have permission to kick me in the junk. Keep your exercise habits and nutrition sustainable for the rest of your life. Dont develop Sports Commentator Syndrome….
As you can see there are many different variables that can effect your level of motivation for exercise or specific tasks. In my opinion you have to find a reason to want to change. Even working with the best trainer and nutritionist in the world can do nothing but waste your time and money if you are not ready to give it your all for something that you truly want for yourself.
As far as Bigfoot goes, if he is going to be found it’s going to be soon. I mean , if he only knew how popular beards and facial hairstyles are now he’d step right out and find his way to Seattle for a photoshoot. Hopefully then we can be rid of this phenomenon…..
Now Get out there make a plan and kick some ass in the coming year. Make a resolution and stick with it no matter if you mess up. We all do and we all started at step one. Motivation won’t be perfect everyday. Have a question?? ask it NOW DONT PROCRASTINATE on this your health should be your number one priority (along with your kids of course but if youre not healthy how can you take care of them like you should????
For More info see below and if you liked it , go hit the LIKE button on top and SHARE IT with your friends.
Speaking of motivation , did you know we were given an award? check out PsychologyofEating.com
More reading on motivation.. MOTIVATION COMES FROM WITHIN
If you’re still having trouble motivating yourself we can help you at Swing all you want. Here is a list of training memberships and kettle bell group training DanielsFitness/ Swing This Kettlebell
As always we try to bring you information from all over the country and the globe.
SwingThis Kettlebell and Strength Studio just did a skype interview with Pat Flynn the author of two new books on fitness, Paleo workouts for Dummies and one on fasting coming soon !
He of course loves kettlebells.
Look for our two part interview series coming in the next couple days on www.youtube.com/swingthis1
At the end of the interview he gives you a free gift if you order his book when you mention our name…
Videos below in a 4 part interview with Pat.
This has been in the works for a while, and I’m afraid were going to let the cat out of the bag to the public NOW. YES THIS IS TRUE.
Daniels Fitness Training LLC/ Swing This Kettlebell and World Kettlebell Club bring to you………
We have set up a time from 7-8pm on wednesday nights at SwingThis Kettlebell and Strength for the main man of the World Kettlebell Club to teach a kettlebell sport class right here in the Covington KY / Cincinnati area. This is a never before been offered. We aim to ever increase the quality of training we can offer at our gym for kettlebell sport.
How else can we do this but to invite one of the worlds most experienced coaches and athletes in the sport. This will be on a first come basis and we are planning on clients traveling quite a distance to make this opportunity come true. We have everything you need and more for world class kettle bell sport training. Whether you are looking to compete on a national level this coming year or are beginner looking to work with one of the best, here is your chance.
PURCHASE HERE IF YOU CANT WAIT….. LOOK FOR FEDORENKOs NAME IN THE CLASSES http://www.secure-booker.com/danielsfitness/ShopOnline/Series.aspx
Known as The Kettlebell Ambassador to the World, Valery Fedorenko had very humble beginnings. Being born in the Soviet Republic of Kyrgyzstan, life was hard. One of the few ways for a young man to get ahead was Sport. At the age of 12 he began his journey with the kettlebell.By the time Valery turned 17 he had already had already satisfied the required reps for Master of Sport and began his Professional Kettlebell Lifting career. While still a Junior Competitor Valery broke the all-time 80kg Mens record in Jerk/Snatch, satisfied the requirements for World Class Master of Sport and became the first 80kg World Champion (1993).Finally achieving the Sports highest Rank, Honored Master of Sport, Valery “retired” from Competition and pursued his new goal of coming to America, bringing our Country’s first kettlebell with him.Now, Coach Fedorenko is America’s Head Coach, sits as Chief Advisor to World Kettlebell Club, and shares his experience with Coaches and Fitness Trainers from around the World creating Fitness Programs, Certification Courses and even a new Sport. Already designing the worlds most comfortable and sought after Kettlebell, Valery is currently working on new products for release in 2013.
The First World Champion Kettlebell Athlete, Valery Fedorenko now makes other Kettlebell Lifting experts through videos and courses he offers. Unsurpassed experience in the education of proper kettlebell lifting, VF uses his experience and holds nothing back. Credited with bringing the first kettlebell to America, and in fact exposing the “secrets” of advanced kettlebell training to the Western World, Valery continues to innovate and lead the way with KettleShields™ the best arm protection for Kettlebell Lifting, Precision Kettlebells™ the worlds finest and most comfortable kettlebell, and Fixometer™ the worlds first fixation detection device/app.
Here is the official announcement from Valery and the WKC.
“On Wednesday nights (7-8pm) I’ll be teaching a Kettlebell Sport Class at Joe Daniels gym just outside of Cincinnati. Contact Joe if interested. We will cover all the Kettlebell Sports. Traditional Biathlon and LongCycle, or StrongSport, Pentathlon or any of the lifts you want to work on. I’m excited to teach my first Fitness class” -Valery Fedorenko
PURCHASE SESSIONS HERE at SWING THIS KETTLEBELL /DANIELS FITNESS TRAINING LLC ONLINE
Prices are as low as $29.00 per person for hands on training. 5 and 10 pack series available.
|5 Classes – Valery Fedorenko Kettlebell Sport||Guest Instructor Kettlebell Sport||$175.00|
|10 Classes – Valery Fedorenko Kettlebell Sport||Guest Instructor Kettlebell Sport||$290.00|
Order at the link below.
Are you ready to get your game face on??
More info on Valery and Swing This Kettlebell below..
As much as I talk about hating to see people that don’t engage with their kids at playtime whether at the pool, park, or sports practice, I realize I don’t give the parents who actually DO get down and dirty with their kids.
I was just at the park this weekend with Sadie getting covered in mulch, dust and grass clippings when I noticed once again I was the only dad climbing up the slides and chasing my energetic two year old over and over again. I was the only one rocking away on the ladybug and bumblebee rocker thingy. Heck I was maybe the only one flexible enough to contort myself into it. See Sadie likes to reverse the role of parent and toddler a lot. Most of the times she wants to push me in these things.
Most of the moms are usually sitting together talking with each other as their kids play or ask them to do stuff with them. That or they are on their phones. Don’t get me wrong I’ll bring a phone to take some pictures of my bel but usually she is making me chase her or climb up a spiral slide which by my stature is a little difficult. Anyway while we were ladybug rocking two younger moms came up and their kids started talking with us. They looked like the typical facebooking young moms. I couldn’t have been more wrong. Their little ones had as much energy as my sadiebel did and they were off to the races. They were playing tag with the kids climbing in the jungle gym etc. I just don’t see it often. Well I overheard them talking about going to the gym in the morning whatever. When you take care of yourself it’s just evident that you have more energy for all sorts of other activities. I was happy to see younger moms taking such a playful hands on approach to raising their kids in this world filled with social media and television. .
It gives me hope that there are more of us out there…… It’s fun to play. Use it or lose it,
Here is a double snatch video John and I did for the Kettlebell Games Beta... (more on that later)
Nonetheless here is double kettlebell snatch for 5 min at a 20 RPM pace. endurance? yes. Mobility Yes. Focus? yes. Strength endurance? 70 lbs from near floor to overhead 100 times in 5 min. i guess so.
Have you ever tried this??
Looking forward to making another record double snatch video !
THIS IS STRONGSPORT!!!!
Here is a quick view of my strongsport set at the WKC Worlds in Chicago last saturday. 0ct 26th 2013
using 38kg precision kettlebell and Fixometer… it pays to have a STRONGCORE