Chris Abbott, Author at Breaking Muscle

Tackle the Kettlebell Bent Press: Part 1

Chris Abbott — Fri, 10 Aug 2018 00:00:00 +0000

If you know much about old-school strongmen like Arthur Saxon, Eugen Sandow, and Sig Klein, chances are high that you’ve heard of the bent press. Typically performed with a barbell, strongmen would use the bent press as the preferred method to hoist a heavy load overhead with one arm. Arthur Saxon once did a bent press with 371lb!

Somewhere between then and now, the bent press has become more foreign, and I could understand why. At first glance, the bent press is intimidating. Its complexity is liable to leave you scratching your head wondering where to begin. Once you decide to give it a go, you might find limitations in your shoulders, hips, or back that prevent you from safely attempting the lift, turning you away from it altogether.

Today, I hope to point out to you why you should not only get to know the bent press, but use it as a means to get seriously strong and increase the control you have of your attachment sites. I’ll break this into two separate parts; building a foundation and practicing the full bent press.

The bent press is a skill, and like any skill requires constant practice. There are subsystems to the bent press that can, and should, be practiced daily. Two in particular are the arm bar and bent arm bar. When used frequently, not only will they allow you become a successful presser, but they may prove to be the missing link between your mobility/stability needs in the hips, shoulders, and upper back.

The Rationale Behind the Bent Press

Dave Whitley’s Taming the Bent Press was my first exposure to the lift, and a book I revisit frequently. Whitley is a performing strongman himself, and touches on the history of the bent press in his book. If you’re truly interested in learning to master the lift, I’d highly recommend getting his book.

But why would you want to use the bent press in the first place? Well, if you’re interested in significantly increasing your overhead strength, adding a supplemental total-body lift to your kettlebell, barbell, or bodyweight training, or if you just want to wow your peers with a truly awesome lift, the bent press is your answer.

Before we break it down, below is a quick look at what the overall movement looks like:

There’s a lot going on here. To fully comprehend what’s happening, we need to deconstruct the lift from the very beginning, starting with the rack position. We will start with perhaps the one of the best catchall exercises there is: the arm bar.

Breaking Down the Arm Bar

The bent press, like most kettlebell lifts, requires a balance of tension and relaxation. I can’t think of too many other drills that demonstrate this better than the arm bar. Aside from the direct result of teaching you how to properly pack the shoulder, you’ll also see an increase in mobility and stability of the upper back and shoulders, as well as the hips.

Gray Cook refers to the Turkish get up as “loaded yoga.” I might consider the arm bar “loaded meditation.” My clients often note a feeling of complete relaxation following an arm bar while being able to move more freely throughout their entire body. When people ask me if I stretch, I often use the example of the arm bar as to why I don’t do a whole lot of “stretching.”

Flexibility is considered the passive range of motion you have at a specific area, while mobility refers to the useable range of motion you have at a specific joint. For example, let’s say you can lay on your back and hug your knees all the way to your chest, but can’t properly perform a deep squat when standing. You posses the proper flexibility needed to perform a deep squat while unloaded, lying on your back. But when standing and under load you lack the mobility—or control—needed to properly execute the movement.

This sums up why you get so many benefits from a lift like the arm bar. Your tonic muscles (pecs, biceps, and hip flexors) all begin to “shut off” or stretch as your phasic muscles (delts, glutes, triceps, and deep core muscles) “turn on.”

Some people view the arm bar as something they need to prepare for first, fearing they could injure themselves. I’d say this is your solution to your current mobility/stability problem. Learn to properly perform an arm bar and you likely won’t have very many shoulder issues appear in your future.

The Arm Bar

The arm bar will help teach you to properly stabilize and control a load overhead, while at the same time increasing the mobility and control needed to perform a number of lifts aside from the bent press.

If you’re someone who already has a lot of mobility, 1-2 reps on each side is likely all you’ll need. For my clients with more mobility needs, it’s not uncommon to perform 8-10 arm bars on each side throughout our training session.

Step 1: The Set Up

You want to make sure you grab the bell properly before rolling and starting the lift. Lie on your right side and put your right hand under the handle so that the back of your wrist is flat against the bell. Once you get your grip right, and your wrist is firmly on the bell, place your left hand over your right hand, roll over to your back and press the bell up with both hands. At no point should the back of the wrist come off the bell during the roll or any other time of the lift moving forward.

Pack your shoulder and when comfortably secure, remove your left hand and straighten it over your head. Bend your right knee and straighten your left leg. You’re now set to roll into the arm bar.

Step 2: The Roll

Once set, drive your right heel into the floor to roll onto your left side. As this happens you’re going to think of punching to the ceiling with your loaded hand. Allow your right knee to land in front of you at a 90-degree angle. Stabilize the bell, relax your head on your left arm, and start to breathe. I typically count breaths here, rather than seconds, as it allows you to relax more into the exercise. Try and leave your hand imprint in the bell (squeeze hard), check your wrist to make sure it hasn’t come off the back of the bell (it usually does) and create as much tension in your loaded arm as possible. This should fire the triceps and create an even tighter pack in the shoulder.

As you relax more, you can slowly start to slide your right knee out in front of you more and possibly even get your right hip all the way to the floor. If you reach a point where the load overhead becomes unstable, you’ve gone too far. Take a few more breaths and relax into your deeper position.

Step 3: The Return

After 5-10 breaths, you’ll want to bring your knee back up to 90-degrees, then hook your right foot behind your left leg to provide support for the roll back into your starting position. As you do so, make sure you maintain a tight pack in the shoulder. Once on your back again, you can bring your left hand over your right hand to safely return the bell to the floor. Drag the bell around your head, not over your face, to your left side and repeat on your left arm.

The Bent Arm Bar

Once you’ve properly demonstrated the ability to perform the arm bar, the bent arm bar is next in your progression to the bent press. The bent arm bar looks sexy, which is why most people try it too soon. If you don’t have the proper mobility to do a good arm bar, be patient and stick with the traditional arm bar before moving to the bent arm bar. This is your foundation you’re creating, if your foundation is unstable, then your bent press will be ugly and dangerous.

The bent arm bar will teach you how to properly side rack the kettlebell in the standing bent press. It’s not uncommon to experience some cramping in the lat the first time you perform this exercise. My recommendation is to start with a light load—lighter than you think you should use.

Here’s what the bent arm bar looks like in action:

Step 1: The Set Up

To set up for the bent arm bar, repeat all the set-ups steps you completed in the arm bar up to where you’ve rolled on your side with your right knee at 90-degrees in front of your body. Your head is relaxed and resting on your left arm.

The Rationale Behind the Bent Press

Before we break it down, below is a quick look at what the overall movement looks like:

Breaking Down the Arm Bar

The Arm Bar

Step 1: The Set Up

Step 2: The Roll

Step 3: The Return

The Bent Arm Bar

Here’s what the bent arm bar looks like in action:

Step 1: The Set Up

Step 2: Pull Back and Down

Turn your loaded arm so that the point of your elbow is facing your feet. Slowly start to pull back behind your body and down toward your left glute. The forearm must remain vertical at all times. Never at any point should you lose the tension you’re creating and simply let gravity “drop” the bell down behind you. This is a voluntarily, tight “pull” back and down. It helps to visualize puffing your chest out as you pull back and down with the loaded arm.

Step 3: Press and Return

When you feel like you’ve reached your comfortable end range, take in a breath, imagining filling your lat with the air, and press the bell back up over your head. Hook your right foot behind your left leg and return to your back.

Perhaps the biggest, most important piece of information here is the constant tension throughout the lift. Never at any point should gravity be doing the work for you. In addition, the need for a vertical forearm is paramount. Failure to do so will result in the bell rolling on your wrist and onto your body, resulting in possible injury.

Give It a Try

While the bent arm bar may look intimidating to those with lack of mobility or stability in the shoulder, don’t let it turn you away. I feel the arm bar and bent arm bar can develop healthy shoulders. A great bent press starts with an excellent bent arm bar. A great bent arm bar starts with an excellent arm bar.

Don’t over-complicate these pieces to the bent press. Take the time to establish a solid foundation with these two lifts. If you can’t perform a great bent arm bar, then don’t even attempt the bent press. If you can’t perform a great arm bar, then don’t perform the bent arm bar. In part two we’ll move on to the half kneeling bent press and finally the bent press. As I like to say, “an arm bar a day keeps the doctor away.”

Continue with Tackle The Kettlebell Bent Press: Part 2. More on kettlebell training: Make Turkish Get Ups Your Best Movement

The post Tackle the Kettlebell Bent Press: Part 1 appeared first on Breaking Muscle.

Tackle the Kettlebell Bent Press: Part 2

Chris Abbott — Fri, 10 Aug 2018 00:00:00 +0000

If you know much about old-time performing strongmen, then chances are high that you’ve heard of the bent press before. Names like Arthur Saxon, Eugen Sandow, and Sig Klein probably ring a bell.

Typically performed with a barbell, strongmen would use the bent press as the preferred method to “hoist” a heavy load overhead with one arm. Arthur Saxton once did a bent press with 371 lbs! Somewhere between then and now the bent press has become more foreign, and I understand why.

If you know much about old-time performing strongmen, then chances are high that you’ve heard of the bent press before. Names like Arthur Saxon, Eugen Sandow, and Sig Klein probably ring a bell.

The Foundation of the Bent Press

In Tackle The Kettlebell Bent Press: Part 1, I talked about building a foundation for the bent press with two skills; the arm bar and bent arm bar. I also noted that a great bent press starts with an excellent bent arm bar and a great bent arm bar starts with an excellent arm bar.

If you missed part one, make sure to go back and read it before continuing. Taking the time to establish a solid foundation with the two lifts mentioned is absolutely critical to successfully completing the bent press. If you can’t perform a great arm bar, then don’t perform the bent arm bar. If you can’t perform a great bent arm bar, then don’t attempt the bent press and any of the variations we’ll go over today.

The focus now is getting to the full bent press. I’ll go over a couple exercises I like to use to prep and fine-tune the lift and also go through my step-by-step thought process in performing a successful bent press. IronTamer Dave Whitely has a great book titled Taming the Bent Press, and much of what I mention in this article, and my prior article on the bent press, has been adopted from his book. If you want to master the bent press, grabbing a copy of his book would be a great idea.

Think Under, Not Up

It seems logical that when putting a weight over your head the thought process would be to visualize the weight going “up.” However there are actually some sneaky tension skills you can tap into when shifting the thought process to getting “under” the weight rather than pressing it “up.”

This was a skill we practiced at my SFG Level 1 cert during our pressing session—arguably the most enjoyable part of the weekend. We worked on wedging ourselves under the bell rather than simply pressing the bell overhead. The result was a much tighter pack in the shoulder and a stronger press overall. It’s a little easier to practice in a strict military press, and I’ve got three great drills to help apply it to the bent press.

The Half-Kneeling Bent Arm Bar

This is the first exercise where you’ll actually be performing a bent press, except from a half kneeling position rather than standing. The half kneeling position will take your lower half out of the equation and allow you to focus on getting under the bell rather than pressing it overhead.

Here’s what it looks like:

You’ll note that in order to do this drill you’ll need to have ability to properly side rack the bell. This gets back to the foundational drills (the arm bar and bent arm bar) that I spoke about in the first article.

Once you’ve side-racked the bell, the thought process should shift to “falling away from the bell” in what will be more or less a diagonal hip hinge.
As you fall forward, your arm begins to straighten, and the bell ends up overhead. The actual height of the bell from the floor will change very little from the start to the end of the lift.
Once your arm is locked out, simply sit up. Congratulations, you’ve just done your first bent press.

The Elbow Switch

This is probably one of my favorite bent press drills as it not only helps practice the idea of getting under the bell, but also helps you with the timing of the bent press itself.

My recommendation is to do a half kneeling bent press to begin. From there you’ll start to straighten the bottom arm while simultaneously bringing the loaded arm back into a side rack position. Once your bottom arm is extended and the loaded arm racked, fall (with control) into another half kneeling bent press. The bottom arm slowly gets closer to the floor as the loaded arm begins to extend overhead.

Here’s what the elbow switch looks like:

As you can tell it’s a little tricky. This timing drill will really help tie together your bent press. Grab a light bell, probably a size lighter than you think you would use, and get to work. You’ll notice that it’s not as easy as it seems at first but with continued, focused practice, you’ll see the carry over into the full bent press. I’d recommend practicing with low reps of 1-3 on each side. When you can successfully do one or both of these drills, you’re ready for the full bent press.

Breaking Down the Bent Press

Essentially, at this point you’ve already bent pressed and all that’s left is to perform the lift from a standing position. Here’s the play-by-play on how to break down the bent press.

Step 1: Clean and side rack the bell.

Step 2: Shift your hip and adjust your stance to your personal preference.

Step 3: Start to fall away until you feel your bicep start to grab to support the bell. From this point on you’re fully under tension.

Step 4: Continue to fall away from the bell as your loaded arm begins to straighten.

Step 5: Attain a solid lockout. Your loaded arm should line up over your opposite hip, knee, and ankle forming what Dave Whitely refers to as your “structural column of support.”

Step 6: Recover from the bottom position by standing up with the bell over your head.

Step 7: Bring the bell down to the clean position, with assistance if needed. Shake it out and repeat on the other side.

Put It Together

Remember, the bent press is a skill, and like all skills it requires repeated, focused practice. But don’t let the complexity of the bent press deter you from learning how to perform the lift; learning how to properly perform the bent press can increase your overall shoulder stability and mobility.

Regardless of your competency level, first build a strong foundation with the arm bar and bent arm bar. Once you feel confident in each of those moves, you can begin to play around with some skills to help get you closer to the full bent press—the half kneeing bent press and the elbow switch. There are plenty more movements that can help improve the bent press; these two are simply a couple of my favorites.

Once you’ve reached the ability to properly perform a full bent press, have some fun with it! I love adding it in the mix with get ups and windmill flows. I’ll train heavy some days with singles and use a lighter load as a warm-up on other days. Also, the bent press doesn’t end at the kettlebell. Barbell bent presses present an entirely new challenge. That being said, I do feel the kettlebell provides the most useful tool in teaching and learning the bent press.

Do not miss Tackle The Kettlebell Bent Press: Part 1. More on kettlebell training: Make Turkish Get Ups Your Best Movement

The post Tackle the Kettlebell Bent Press: Part 2 appeared first on Breaking Muscle.

A Kettlebell Complex to Build Mass

Chris Abbott — Thu, 15 Dec 2016 01:18:32 +0000

If you’re reading this, chances are you have a health and fitness goal. While the vast majority of the industry is focused on weight loss, there is always a portion of the population who wants to get big.

When I was first introduced to kettlebells, I considered them a conditioning tool, to be used for fat loss and high intensity interval training. While they fit that bill well, they unquestionably have a variety of other uses, including increasing strength and size. Today I want to shed some light on how the kettlebell can get that done.

Time Under Tension

Time under tension, or TUT, is the total time spent under load. In the back squat, that time would be from when you un-rack the bar, step back, squat down, stand up, repeat, and re-rack the bar. A set of 6 might take anywhere from 14-16 seconds.

Time under tension is what makes a set of 3:2:1 “hurt so good.” With our 6-rep example, performing that same set of 6 with the tempo above gives you a TUT of 38-40 seconds. That’s more than twice as much as the previous set.

It’s no secret that increased TUT can build size. This study used two test groups and determined that slower speed has a positive influence on muscle hypertrophy. This brings a whole new meaning to the phase “take your time.” A slower rep equals an increased time under tension.

Strength is a skill that can be taught and learned. Varying time under tension is a skill that should be used after you gain a baseline of strength. Once you have, time under tension is a skill that can increase your strength. How can you use it to your advantage?

Moving Target Practice

The “moving target” hits your big movers and cranks up the TUT. The task requires you clean, press, and squat either 1 or 2 kettlebells. Common rep schemes are 2-3-5, 3-5-7, and 5-7-9. Here’s how it works:

You start with one of the three lifts as your target; let’s say the press. Perform 1 lift of whichever lifts aren’t the target. So if your target is the press, your first set will be:

1-2-1: 1 clean, 2 presses, 1 squat

Put the bells down, shake it out, and get ready for your next set:

1-3-1: 1 clean, 3 presses, 1 squat

Your final set would be:

1-5-1: 1 clean, 5 presses, 1 squat

After you’ve finished one target, move to the next target, the clean, and perform the reps the same way you did for the press. The end result is a high-TUT complex that smokes your shoulders, chest, arms, back, and legs.

How to Use Moving Targets in Your Program

Should you choose to hop on a moving target program, I like one that uses two or three different bell sizes. Of course, you’ll want to make sure you properly own each of the skills involved before throwing volume and intensity into the equation.

Train three days a week, and alternate between 1-2-3, 2-3-5,5-7-9. Essentially this would translate into 1 light day (2-3-5), one heavy day (1-2-3), and one medium day (5-7-9). Make sure you choose a load that’s appropriate for the given rep scheme.

For example, if your max press is five reps with two 24kg bells, step down to double 20kg bells for your 2-3-5. The light days should be easy-ish. You could likely use 24kg or 28kg bells for your 1-2-3 (heavy) day, and aim to go back to the 20kg’s for your medium day of 5-7-9. The program would look like this:

Monday: 2-3-5 20kgs
Wednesday: 1-2-3 24/28kgs
Friday: 5-7-9 20kgs

Warm up with 2-3 get ups beforehand and you’ve got a great, high-TUT training session designed to help build strength and size.

As you build strength, you can start to swap out bells and possibly increase reps or weight. My recommendation would be to stick to 4 weeks of the plan outlined above, take a week off, and see how you feel the following week.

Use Constant Evaluation for Maximum Progress

Something you can apply to every training session—moving target or not—is constant feedback and evaluation. After every set ask yourself, “What felt good about that set?” and also “What’s one thing I could focus on to make the next set better?” This not only helps you maintain focus, but chances are you’ll improve your technique along the way.

More creative use of the kettlebell:

Windmills: Jacked of All Trades

The post A Kettlebell Complex to Build Mass appeared first on Breaking Muscle.

3 Exercises to Build Your Kettlebell Swing

Chris Abbott — Wed, 28 Sep 2016 09:00:00 +0000

As I wrote in my last article, the kettlebell swing is one of those bang-for-your-buck exercises that touches on the important aspects of strength and endurance. While it’s a tremendous exercise and scalable for just about anyone, it does have a learning curve. Today I’ll discuss the common problems I see most people encounter when first learning how to swing a kettlebell, and discuss three exercises that will help you become a better swinger.

These exercises are great at correcting some of the more common problems people have with the kettlebell swing. [Photo credit: Shutterstock]

Exercise 1: The Static Stomp Deadlift

Problem: Whole body soft lockout

A soft lockout at the top of the swing is common with beginners who aren’t familiar with the skill of creating tension, but can also be found in stronger men and women who are just being lazy. They’ll swing the bell up using their arms and have very little pop—if any—coming from the hips. To correct this issue, there has to be a general idea of what tension is and where you need to create it.

To fix this problem I like to use the static stomp deadlift, which is one rep of the deadlift using a kettlebell. At the top of the movement, the student holds the bell in lockout for roughly five seconds. While in the lockout position, the idea is to trigger tension throughout the entire body. Here’s how I teach that tension in the lockout:

Drive your feet through the floor.
Pull your kneecaps up towards your hips.
Squeeze your glutes.
Brace your abs for a punch.
Pinch pencils under your armpits.
Scan one more time, making sure to get tighter and tighter.
Smile.

This should be challenging and somewhat tiring, which is why you only hold for five seconds. However, at no point should you become tense above the shoulders, hence the cue to smile. After each a rep of the static stomp, shake out the tension. This is effective because you now have tension to release, and thus can notice when your muscles become loose.

The static stomp represents the top of your deadlift, the top of your squat, and the top of your swing. After a couple rounds of the static stomp, you will create noticeably more tension, and your swings start to look more and more crisp.

Exercise 2: Belly Swings

Problem: Soft lockout above the waist

Lack of tension in the core is an issue for many athletes, regardless of strength or experience. The only downside to the static stomp is that, as the name implies, it’s a static lift. When you start swinging a kettlebell, it’s more difficult to put the timing of tension and relaxation together.

One solution is pairing the static stomp deadlift with rounds of belly swings. The belly swing is essentially “swinging” without swinging. Grab a light bell, flip it on its side, and press it into your stomach in order to cue abdominal tension. Then fight the force of the bell driving into your stomach by pushing your stomach into the bell. This should create a relatively strong isometric contraction throughout your core.

[Collage credit: Chris Abbott]

Once you’re in position, perform swings as usual. Pairing belly swings with the static stomp deadlift will fine tune your swing to a much greater degree.

Exercise 3: The Air Swing

Problem: Breaking your lockout too soon

Another common issue I see is breaking the lockout too soon and rushing the bell on the way down. The air swing is a great exercise to improve the timing and tempo of the swing. This drill can also highlight and correct the arms coming up before the hips and legs lock out. Going slowly through the entire swing without a bell teaches you to be patient, which is difficult for most people.

As you may have guessed, this exercise is un-weighted. Assume your starting position. Sometimes it helps to have a bell in front of you to visualize swinging a bell. Then slowly go through the mechanics of the swing:

Hike the imaginary bell.
Maintain contact with the upper arms against the rib cage.
Drive forcefully into the ground (but still slowly).
Lock out your hips.
Your arms should become detached from your ribs and float up with the bell.
Pause for a second.
Hold your lockout as your arms start to come down.
Once your upper arms come in contact with your rib cage, then you break your lockout.

Make Your Swing Solid

The static stomp deadlift is great for helping you learn how to create maximal tension at the top of your lockout. The belly swing will help you create tension at the core while performing the swing motion, and the air swing will help give you the rhythm and timing of your swing. Individually, these three exercises are great at correcting some of the more common problems people have with the kettlebell swing. Combined, they’ll take your swing to another level, which in turn will increase your strength, power, and endurance.

More on improving your kettlebell technique:

The Kettlebell Snatch: A Simple Tool for Complex Benefits

The post 3 Exercises to Build Your Kettlebell Swing appeared first on Breaking Muscle.

Two Kettlebell Exercises to Crack the Strength Code

Chris Abbott — Wed, 07 Sep 2016 09:00:00 +0000

I was 12 years old when I first stepped into a weight room. From that day forward, I wanted to get big, strong, and build bulky muscles. A big chest, big arms, and 6-pack abs – if you had those qualities, that meant you were strong.

If only it was that simple. I’ve met many people who don’t bench press and don’t have 6-pack abs yet would smoke you in any strength-related feat and probably can run faster than you. Inversely I’ve met many men who have big arms, a big chest, and a 6-pack yet can’t swing a 53lb kettlebell. So what gives?

As a StrongFirst Instructor, kettlebells have given me the most all-around body strength I’ve ever had. Additionally, I’ve found myself setting new PR’s in lifts I haven’t even trained for in months. For example, I hit a 40kg pistol squat a month ago after not training pistols in several months. More on that in a minute.

Training with kettlebells has shown me that there are five qualities everyone needs in order to be considered “strong,” and there are two exercises that will give you all five qualities. When done consistently, you’ll find yourself stumbling on life-changing strength in a matter of months. If only I could go back and tell my twelve-year-old self.

Learn to master the swing and the get-up, and be patient. [Photo courtesy of Pixabay]

Quality 1: A Strong Core

Total body strength is really about creating tension from the ground up. Create maximum internal tension to fight the external load you’re working with and you will stand a much better chance at hitting a successful lift. If you can’t generate appreciable tension here, you stand little chance at being seriously strong.

Quality 2: A Strong Grip

Grip strength can tell you a lot about someone. Having appreciable grip strength is absolutely necessary. If you can’t hold a weight, how are you supposed to lift it? Try this:

Make a light fist. Where do you feel most of the tension in your hand?
Now squeeze a little harder, perhaps the tension has worked its way up to your forearm.
Squeeze harder again. Now it’s creeping up your biceps and triceps.
Squeeze harder yet. Now your delt and lat kick in.
Squeeze even harder and you’ll feel your core tighten.

If you’re standing up, you can tap into your glutes and quads as well. Strength is a skill that can be taught, and often it starts in your hands.

Quality 3: Strong, Healthy Shoulders

Longevity is the name of the game if you want to get strong. You can’t expect to get very strong if you’re on a program that all but ensures you need rotator cuff surgery in 6-8 months. Most people I train have a hard time raising their arm over their head, let alone lifting any sort of appreciable weight.

A strong shoulder is one that can not only stabilize under significant load, but also one that functions well in a myriad of tasks such as hanging, crawling, hand balancing, reaching across, above, and behind your body. These are everyday tasks you should be able to perform.

Quality 4: Strong, Mobile Hips

I’ve never met someone I considered “strong’ who didn’t look like they had some meat on their legs. Likewise, these strong gents and ladies can move very well.

As the Olympics title them, “athletics” (the track and field athletes) are perhaps the best examples of what it means to have strong, mobile hips. Sprinting and jumping are two great examples of what having strong, mobile hips can do for you – from a performance and aesthetics standpoint.

Quality 5: Patience

This is the most important quality of all. If you want to be strong you need to have patience, and lots of it. Strength isn’t made overnight, or over a couple weeks. Lack of patience is one of the biggest reasons I see people fail to achieve their goals.

Developing appreciable strength takes time, and that’s just all there is to it. Treating your mind like a muscle, practicing mindfulness, and focusing on the here and now go a long way in developing serious, long-lasting strength.

Two Exercises To Crack the Strength Code

You’re doing too much.

Really, stop wasting your time and get on a sustainable, consistent program. Stop hopping from machine to machine, or toying around with fancy new fitness products hoping they will yield that life-changing look you’re seeking. Also see my above comments on patience.

Unless you’re an athlete (and even then I’d argue most athletes can do very well for themselves by mastering these two lifts) you really don’t need to be doing anything other than two exercises; kettlebell swings and get-ups.

That’s it. Two lifts, 4-6 days a week. Maintain consistent, sustainable training.

Let’s dive into why these two lifts rule the world and how you can start using them today.

Lift 1: 1-Arm Kettlebell Swing

Keeping in mind our list above, the 1-arm kettlebell swing gives you everything you need to get seriously strong.

A Strong Core

In the one arm swing, the bell is trying to twist you and fly away from you at the same time. Resisting that rotation while driving force into the floor is what will light up your core. Think “anti-rotation” core training (Pallof presses, suitcase carries) multiplied by the force of swinging a 106lb kettlebell.

A Strong Grip

The moment you start to swing a kettlebell the weight of the bell changes. It goes from literally becoming weightless at the top, while multiplying 2-3x at the bottom. Add force and velocity and you wind up needing a vice-like grip to hang onto a heavy bell.

Strong, Healthy Shoulders

When you swing heavy bells you need to hang on tight for the reasons mentioned above (anti-rotation, force, and velocity). Doing so while packing your shoulder will lead to a very strong shoulder girdle and upper back.

Strong, Mobile Hips

You can really consider the swing a dynamic deadlift. There is significant carryover into power lifts, and other lifts as well. Remember my mention of busting out a 40kg pistol squat after not training it in months? Three months of heavy swings and get-ups is what got me there. The “what the hell” effect is real, and swings and get-ups will give it to you.

Patience

Aside from having to be patient with your training program as a whole, the swing itself also requires patience.

The top of the swing is a hard, plank-like lockout. The lockout is reached by driving force into the floor, which travels back up through your body. When done properly, the bell will float momentarily – weightless – it’s during this time that you must practice patience and allow the bell to come back to you while at the same time mainlining your lockout.

Once your upper arms hit your rib cage you’ll quickly hinge back and fire up for another rep. Rushing the swing will lead to poor mechanics and possible injury. Proper execution leads to strong, quick, and powerful hips that will help you live a healthy life and/or perform better in your sport.

Lift 2: The Get-up

The get-up will most definitely help you develop a strong core, shoulders, and hips. Gray Cook considers the get-up “loaded yoga,” and it really is just that. From rolling, to crawling, to kneeling, to standing, and back down again, the get-up is the one exercise that gives you everything you need from a movement perspective. Throw some heavy weight on top of that and you’re well on your way to building a bulletproof body.

Although I teach the get-up piece by piece, the finished product is one fluid, smooth, controlled movement. Throughout that movement you have two constants:

Core activation
Controlled, quality movement

Time under tension is a huge reason why the get-up builds strong shoulders and leads to mobile hips. One rep should take you roughly 30-45 seconds to complete, which makes it comparable in time under tension to a set of eight bench presses performed with a full second pause at the top and bottom of each rep. Perform ten total reps of the get-up and you’re looking at 80 total reps of the bench press.

Throw in the broad spectrum of movements you go through in one rep (t-spine rotation, hip flexion, hip extension, internal and external rotation of the hips and shoulders), and you’re getting a lot of quality work done in a very short amount of time.

If you want to stabilize that heavy bell over your head you’ll want to tap into those tension strategies I touched on earlier. Lightly grasping a heavy bell is no way to stabilize 100 pounds over your head. This voluntary trigger of tension will help develop a rock solid grip.

Simply put, the get-up should be a mindful practice. You need to focus on the weight above your head and move in a controlled manner around the bell. You could also just make sure you’re using a heavy bell, which demands your full and undivided attention. Breathe, relax, and focus on your set.

By using these two exercises, you’ll find yourself stumbling on life-changing strength in a matter of months. [Photo courtesy of Chris Abbott]

Bringing It All Together

I’ve just saved you a whole lot of time in helping you gain some serious strength. Remember, you’ve cracked the strength code once you have:

A strong core
A strong grip
Strong, healthy shoulders
Strong, mobile hips
Patience

Learn to master the swing and get-up, and be patient. Less is more – way more!

More on kettlebell training:

Simple Does Not Mean Ineffective

The post Two Kettlebell Exercises to Crack the Strength Code appeared first on Breaking Muscle.