Kettlebell Training - T NATION

Tip: Two Minutes to a Better Bench Press

Gareth Sapstead — Sat, 20 Apr 2019 11:00:00 +0000

There are 1001 things you could do before your bench press workout to ramp up performance, improve movement capacity, and manage that dodgy shoulder. But all those foam rolling drills, mobilizations, potentiation exercises, and mobility techniques can get overwhelming. So, what's best? Well, first let's talk about what's NOT going to help you – summadees.

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Tip: Are Overhead Kettlebell Swings Worth It?

Christian Thibaudeau — Sat, 06 Apr 2019 17:15:00 +0000

Even if they've never given you shoulder problems, they're not the best unless you have to use them in a competitive setting. CrossFit uses overhead swings so that each rep can be counted. But if you're not a competitor who needs to use the overhead version, your posterior chain will get more out of the

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Myofibrillar Growth & Conditioning – The Program

Craig D Marker, PhD — Tue, 19 Feb 2019 13:00:00 +0000

Note: The program below is a byproduct of a strength-endurance protocol for athletes that I worked on with strength coach Pavel Tsatsouline. Trainees who used the program routinely complained about their clothing no longer fitting properly: their shoulders got bigger and their waist sizes got smaller. Myofibrillar vs. Sarcoplasmic Hypertrophy Myofibrillar hypertrophy is the growth

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Tip: Half-Kneeling Bottoms Up Kettlebell Press

Braden Welsh — Thu, 09 Aug 2018 17:15:00 +0000

With this exercise, your chest angle will be upright, causing you to bear more of the weight through your spine. With the kettlebell upside down, this variation forces you to use all of your stabilizer muscles, resulting in a more proficient movement. Press the kettlebell directly overhead so that once your arm is fully extended,

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Tip: The Hamstring Exercise That Beats Leg Curls

Chris Shugart — Fri, 27 Jul 2018 11:00:00 +0000

Walk into any gym and watch people train their hamstrings. Try not to be all creepy about it. What's the go-to exercise for hammies? It's the lying leg curl machine. It's not a bad exercise either. But is it the best? Researchers decided to find out. The Study Sixteen lifters were recruited for this study,

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Tip: Two-Kettlebell Front Squat

Ryan Taylor — Sun, 27 May 2018 17:15:00 +0000

An unstable load challenges your complete anterior core strength and stability, and allows for greater range of motion in the squat. Shoot for 10 reps with 50% of your bodyweight. If this is too easy, hit 25 continuous reps with 50% of bodyweight for a great strength challenge. You can also use dumbbells for these.

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Tip: Kettlebell Skater Squat

Ryan Taylor — Sat, 26 May 2018 17:15:00 +0000

Less technical than a pistol squat and with less spinal loading than a traditional squat, the skater squat will force you to demonstrate total body control and overall single-leg squat strength. Can you do one per side? Now build up to 10 unbroken reps per side.

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Tip: Two Tricks for a Better Kettlebell Swing

Linden Ellefson — Thu, 24 May 2018 11:00:00 +0000

The kettlebell swing has become a staple in many training programs. Unfortunately, most people feel it more in their lower backs than their hips and hamstrings. Instead of being crisp and fast, the swing ends up sloppy and slow. This needs to change. Use these two cues to turn your swing into an explosive posterior

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Tip: Master This Essential Kettlebell Exercise

Tom Morrison — Wed, 23 May 2018 11:00:00 +0000

The single-arm kettlebell press is one of the best ways to get more weight on your shoulders and into your presses. Take your max barbell strict press and half it. Most people find they're able to lift MORE than half per arm with a kettlebell. Also, testing each arm individually is a great way to

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Tip: Kettlebells Are Overrated

Calvin Huynh — Fri, 11 May 2018 06:00:00 +0000

Kettlebells and Keto Kettlebells are exactly like the ketogenic diet. They're useful tools, but their usefulness and "specialness" have been blown way out of proportion. If one of your coworkers raves about his new keto diet, in a matter of weeks the whole office will be piling avocados down their throats, acting like their assumed

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