Posts in core
Loaded Carries

Loaded carries are essentially mobile planks. Once a student has mastered the plank and side plank, we add carries into the programming. When a student begins utilizing loaded carries, the weight of the kettlebell or other implement, is an important consideration. I typically use a kettlebell that is one size up from what a student can press, squat, and deadlift with a single leg. Each carry complements a certain exercise more than others. The overhead walk with the press, goblet walk with the squat, and one arm walk with the one leg deadlift. This builds strength endurance and stability before moving onto more dynamic movements.

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Progressions of Glute Medius Stability

The gluteal muscles factor into nearly every strength or powerlifting exercise, and as Devin illustrates, their failure to fire properly results in the muscles of the back compensating, often times leading to lower back pain. Below, I discuss the function of the glute medius/minimus muscles, why they become weak in the first place and how to correctly strengthen the glutealcomplex.

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How to breathe : The Power of Breathing

The ability to breathe efficiently and have control over one’s breath can be the key to unlocking strength, having more energy and managing stress (relaxation). Breathing is the facilitator of all human movement. Yet most people breathe incorrectly, which hinders their performance and can even cause chronic muscle tension and pain. 

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I swing to be strong for life

 Just like most of students of the kettlebell, the swing has had a profound effect on me. I was fortunate enough to have been indoctrinated into kettlebell training eight years ago by Jeff Martone. It was the practical application to my study's of Gray Cook and the movement screen (PNF, reciprocal inhibition, irradiation). Jeff also had one point that he hammered home, everything derived off the swing (ex. clean & snatch). What he meant was, learning the swing is a pivotal point in our strength journey, without proficiency in the swing and learning how to hip hinge correctly, all other exercises would lack efficiency.

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