Results matching “Bird”

The Good Food Fight - Test articles

The Good Food FightVia Body Philosophy : This is one way to encourage healthy eating. Ready - Aim - Splat.

How strong are you? - Test articles

John BrzenkVia Physical Strategies : a gathering of armwrestling PRs. How do you measure up?

Mary Bell - Daily Curves

photo_23.jpgFigure competitor Mary Bell.

Kettlebell Double Bottom-up PressJust when I thought outdoor training had started in earnest, the rains started. Whilst sheltering from the storms :

$40 DIY Chinning Bar - Test articles

Chinning BarNice and simple. Head over to Nia Kelley's blog for the details.

Xin Li Cao - Daily Curves

1551217149_1d63157322_o.jpgBodybuilder Xin Li Cao.

Lauren BrooksJust got your first kettlebell and wondering what to do with it? Here are some great places to start.

Exercises

Kettlebells are incredibly versatile tools. Here are some great exercise ideas.

Articles

Newsletters

For a regular supply of great kettlebell information, check out the following newsletters. Several of them come with free kettlebell ebooks, making this a very worthwhile proposition indeed.

Books

NB : for more great strength training books, check out the recommendations from the Straight to the Bar writers.

DVDs

Sites and blogs

If you've come across any other great kettlebell resources, just leave a comment below.

Kenneth Jay - Test articles

Kettlebell Double Bottom-up Press

A double bottom-up press from Kenneth Jay, better known as the 'Dane of Pain'.

Flavor For Training - Test articles

Barbell situpThis is a guest post by personal trainer Jason Kirby. - Flavor For Training. Enjoy.

Ever walked in the gym with a game plan, knowing exactly what area you want to work on, but day in and day out the routine gets stagnant and boring. Well look no further, here's a few ideas that can help you get back on track, and a way to definitely bring some stares in the weight room. This article will be short and sweet, no fancy writings, just here's the picture, here's what it does, and leave the rest up to you.

Barbell Sit-up

The first exercise on the platter was the barbell sit-up. It's basically replacing the kettlebell, or dumbbell, or weight plate with a barbell. Lie down so that the barbell is over your chest, and as you rise up, the barbell is overhead.


Barbell Roll-out

The next one that we like is the barbell roll out; not every gym has ab-wheels, (evil wheels) and not every musclehead is secure enough with themselves to be caught using one of these. So get creative, add a plate on each side of the bar, and presto! A big boy, big girl ab wheel. Keep your back rounded, and extend as far out as you can comfortably.

Barbell roll-out 1
Barbell roll-out 2
Barbell roll-out 3


Hanging Lateral Hip Swing

The last core exercise to be mentioned is the hanging lateral hip swings. This one is fun and you can clearly mix tempos to see what's right for you. Hang from a bar, (wider is better) and then swing your hips like a pendulum, this gives you lateral flexion using the legs as the weight. To make things hard, swing quick, and hold out as long as you can.


Now we shift our emphasis to the lower body. Twisting squats and circular squats are next on the agenda. I would strongly avoiding the temptation to load the weight up. Go for higher reps, especially on the twisting squats as this can improperly load the spine and cause injuries. The twisting squats is a bit difficult to explain, and a picture and video just does the job better. A circular squat is a wide stanced squat in which you lower more towards one side, weave through to the other, and come up on the other side.

Twisting Squats

Twisting Squat 1
Twisting Squat 2
Twisting Squat 3
Twisting Squat 4


Circular Squats

Circular Squat 1
Circular Squat 2
Circular Squat 3
Circular Squat 4


Partner Leg Press

If you have a stability ball, and a willing partner this can bring some interesting stares. It's fun, and if the leg press is all tied up, hey you can still keep going. One person lays down with their feet on the ball, the other acts as the weight bearing down on them as much as they choose to.


Now we head over the medicine ball, this is just a couple of complexes I have my clients do to shake up the routine. You can be as creative as you want with reps, tempos, and leg position (straddled, or closed). The more balls you have access to, the better.



Barbell Two Hands Anyhow

To top things off we can finish with a barbell two handed anyhow. You can get in this as you would for a Turkish Get Up, or get into the anyhow position and have someone hand you the weight. Remember to squeeze tightly, or this thing will move a bit.

Barbell Two Hands Anyhow 1
Barbell Two Hands Anyhow 2

Clubbells at the beach - Test articles

Clubbells at the beach

Via Rif's Blog : Clubbell training at the beach. Good fun.

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