One of the first things that I wanted to learn when I was studying to become a personal trainer was how and why certain rep ranges did certain things to your body. Why do I do 8-12 reps to get bigger, but 1-5 to get stronger? Why isn’t it the other way around? I’d seen …
1-5 Stronger, 8-12 Bigger: Let’s Talk About Rep Ranges Read More »
EMOM: every minute on the minute. Or as we’ve been calling it for years – Caveman Strength Click to skip to video Click to skip to PDF download Slow controlled low reps with submax weight and enough rest for recovery. We started what we named ‘No Juanita’ with the following slow warm-up, no need to …
This workout has a few things in store for you on almost every level cardio explosiveness strength grinding flexibility There’s only 4 exercises, but they’re a choice of the best of the best, there is the burpee jump, double bell sots press, twist pull-under and double-arm swings, the last two using heavy weight, the sots …
SOTs Press, Burpees, Twist Pull-under and Heavy Swings Read More »
I loved this super heavy kettlebell session with all my favourite kettlebell exercises. I call it Pesado ‘Paola’ and it involves the following exercises, by the way, you start your timer when you begin these body weight exercises. 25 squats 25 jumping jacks 25 jumping burpees 25 push-ups ‘any’ You perform this only once, you …
This is an advanced workout, definitely not one to attempt if you’re new to kettlebell training or not familiar with these exercises. The workout consists of: Dead clean Conventional jerk (keep it overhead) Reverse Turkish get-up squat style Windmill Bent press All exercises are performed on one side with one heavy kettlebell and then …
Workout ‘Hermosa’ Advanced with TGU, Windmill, Jerks 28kg Read More »
Oliver Quinn from BattleBells Olliequinntraining Bent Presses a 80kg kettlebell like it’s nothing! Check him out here facebook.com/WestportBattlebells/ Re-posted with permission from Oliver.
Learn everything you should know about the Hip Hinge, buy the book on Amazon. “You are doing a great service to people who are new to kettlebells. Breaks my heart when I see a large class using their upper body to move kettlebells in a swing” ~ Tony Gomez “No one should progress to exercises …
This post is to provide additional details about the many Get-up variations covered in our Youtube video. The video is for all people and covers exercises from beginners to advanced, more importantly, it covers progression to the Turkish Get-up and more advanced variations of the Get-up. TGU = Turkish Get-up This video will take a …
How will Cavemantraining Benefit a Bodybuilder? Following is the “science” behind the Cavemantraining for bodybuilders who are getting ready for a show, some thoughts on how the program will be put together and a sample week to get the idea of what we’re talking about. Progression: unlike many periodized sports programs where intensity (% …
Common deadlift (squat style) mistakes: 1. Folding forward at the hips without descending into a squat and rounding the back to try and lift the bar Beginners will tend to simply bend over and try to pick up the bar, without descending into a squat position. This creates a very long “lever” (i.e. the entire …
The kettlebell Sumo deadlift is great to lift heavier weight and also to work on those external hip rotators and abductors. The Sumo deadlift is not a squat but more of a hip hinge with a very wide stance.
