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Another great clip from the CrossFit Journal (full video in the July 2008 issue) - this time looking at handstands. Good stuff.

One thing we are always interested in regarding functional training is how it carries over into daily life, and other athletic events. A perfect example of this is running. Whenever a new client mentions that he or she runs I give them one piece of advice- "Don't".

Interval sprints and the like can be healthy, but the general public labors under the delusion that running is the king of exercises, and since we all know that more must be better, running for hours on end must be great for you, right? You are correct, if your destination is to get to your coffin as quickly as possible, or become a functional cripple by your forties.

If you engage in strength training and have proper running mechanics, you can avoid many of the negative effects associated with long slow distance running. However, most people do not have these things. Therefore they would be better off doing something with no impact on the joints, which combines resistance and cardio. I have just described a kettlebell swing.

To be an efficient runner three of the primary things I need are strong lung capacity, good cardio, and strong legs. Again, I get all of these from kettlebell swings. If you were to engage in a progressive program of kettlebell training (heavy on the swings and snatches) with minimal running performed primarily for specificity you would find that you are a stronger runner than if you had only run.

We know from weight training that the surest way to cease progress is to just keep lifting the weights and always trying to add more on. Yet this is how many (probably most) train for running. Come to think of it, this is how many people also train with weights.

While I was with the California National Guard I had to take part in two of the Army Physical Fitness Tests, each of which required a two-mile run. I ran both tests in about 12:30-13:00 minutes. Not super fast, but I'm a poor runner. I finished ahead of about ninety percent of the battalion, most of whom were a decade younger than myself. I had not run a single mile on my own in about six months. What I had been doing was a boatload of swings. That's when I stopped running completely.

Steve Maxwell enjoying the simple delights of Jon Hinds' Monkey Bar Gym. A great setup.

Via Fanhouse : what's happening in the Japanese MMA world? Just ask Suki.

Like a lot of people, since getting my first kettlebell a couple of years ago my collection's been slowly expanding - generally with heavier bells. A 1 pood is quickly paired with a 2 pood, 3 pood and so on.
Yesterday, however, I received a package from Lander Sports which may change all that - a 4kg kettlebell.

Now before you say 'that's far too light to do anything with', let me explain. There are actually a number of reasons you'd want a light kettlebell in your arsenal. What's more, this isn't replacing any of the other bells. It'll get used in different ways. For example :

Grip training

When I pulled the 'bell out of the box, I immediately began to think of the many ways to use this as a grip tool. Essentially it's an iron ball with a handle; perfect for gripping (as you'd hold a tennis ball) and suspending weight from. A short section of chain or rope is quickly fed through the handle; attached to the weight of your choice. Love it.

NB : this particular 'bell is vinyl coated (looks great, challenging for grip work), so chalk doesn't help a great deal. Additionally, it's the perfect size for this sort of work (for me, that is).

Throwing / Putting

As part of an outdoor session, try throwing or putting it across the yard. Once again, it's a great size for doing this; and at that weight it won't exactly destroy your lawn.

Demonstrations

A kettlebell of this size is about as far from threatening as you can get (I'm sure I heard someone say 'oh, how cute' when I pulled it out of the box). Perfect for demonstrations.

If you've ever tried to get someone to try a kettlebell for the first time, you know what it's like. Show them a couple of simple exercises with a modest 'bell, and they're keen to have a go. Hand it to them, and suddenly it's far too heavy.

Instead, demonstrate with an incredibly light 'bell such as this. Hand it over, and watch their face light up as they realise they can actually do it. It's then much easier to move up to more reasonable weights.

Light high-rep work (for warm-ups)

When it comes to high-rep kettlebell work (for warm-ups, or light recovery sessions), there are only a few exercises I actually use. Two of my favourites (both suggested by Adam, incidentally - greatly appreciated) are the Halo and the continuous Turkish Get-up.

The Halo is a great way of loosening up the shoulders prior to a bench session. On a cold day (remember, it's Winter here), a light kettlebell is a perfect start.

The second exercise is a continuous version of the TGU. Rather than 2 or 3 reps with a fairly heavy 'bell, try a solid 5, 10 or 20min session with a light 'bell. Non-stop.

Following on from the human movement terminology piece, Laree Draper presents a great Human Anatomy FAQ. Another keeper.

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Muscle-ups aren't challenging enough? Just add weight.

The Russian Kettlebell Jerk is in town for a while. It is crashing on your couch and will sound reveille at 0500 every day. Fearless cousin of the Olympic barbell clean and jerk, the one or two kettlebell jerk will paint your game a nasty shade of Soviet red after you learn to hit up this drill in sets of 10 or more. From shoulder health to crisp hip snaps, this drill will make the transition from snap to tackle, or sprawl to brawl seem effortless. Add in a re-clean between reps [Long Cycle] and you have the ultimate example of the martial tension-relaxation principle. When the bells swing softly through the clean, and bump from racked to locked-out, we see loose, fluid, and controlled motion become whip tight, offensive, and incapacitating striking tension. Observe the chronology of the kettlebell jerk:

A) Clean and rack [Only the Long Cycle will require a re-clean, but the initial clean for jerks must be polished as well].
B) First dip.
C) The subsequent reversal or "bump".
D) The second dip, to locked out arms and flared lats, braced abdominal wall, and widened base if necessary.
E) Lock the hips and drop the bells into a racked position, reload for rapid fire.

According to Pavel Tsatsouline*, the long cycle is big with Russian fighters. Ju Jitsu clubs in central Russia have instituted kettlebell C&J requirements for belt promotion. Some players must rep out with a pair of 32kg 'bells. No other word for it than nasty. So if a fighter moves from his hips, and all in sport and ballistic weightlifting is channeled through some variation of hip flexion or extension, the spherical nature of the bell and the emphasis on the second dip would make the jerk a logical choice for the combat load of any player. Observe the benefit from each corner of the drill to your sport.

Via Eric Cressey's blog : if you've ever wondered exactly how to use a foam roller, here's a bit of video. Nice one.

I received an email this morning regarding a Highland Games competitor who is currently looking for Australian competitions. Here are the ones I'm aware of; if you know of another, leave a comment below or send me an email.

• Aberdeen Highland Games
  Next meeting : 5 July 2008
  Location : Aberdeen, NSW
• Beechworth Celtic Festival
  Next meeting : November 2008
  Location : Beechworth, Victoria
• Combined Scottish Societies (NSW) Highland Gathering
  Next meeting : 2 November 2008
  Location : Sydney, NSW
• Maryborough Highland Gathering
  Next meeting : January 1, 2009
  Location : Maryborough, Victoria
• Fred Logan New Year’s Day Scottish Gathering
  Next meeting : Jan 1, 2009
  Location : Nambour, Queensland
• Berwick Highland Games
  Next meeting : February 2009
  Location : Berwick, Victoria, Australia