4 Alternatives to Running for Your Conditioning Program

I'm not a big fan of distance running.

It's not just because I don't like to do it on a personal level either. To me, the cost far outweighs the benefit. I have seen several clients take up running over the years and more often than not, they end up complaining of plantar fascitis, shin splints, knee pain, hip pain and a host of other issues. I have mentioned before that the average human transmits forces in the neighborhood of three times bodyweight per foot strike. Now multiply that number by 1,500 foot strikes per mile. No wonder all that pavement pounding leads to overuse injuries. Let me put it this way. Given the choice between running a marathon and watching a Lifetime movie marathon, I would happily snuggle up on the couch with a gallon of Haagen Dazs and a box of tissues.

Distance running injuries are especially more prevalent in the female population due to the biomechanics that the majority of women exhibit. Females generally have wider hips, which increases the “Q angle” that is formed where the femur meets the tibia.

This increased angle will increase stress on the joints (especially the knee) due to the inefficient transmission of force up the kinetic chain. When joints are not stacked on top of one another, they get angry when you move. So if you have hips like Kim Kardashian, its a safe bet you are ill suited for distance running.

Every time I hear someone say, "My trainer says running is the only way to lose weight!" I respond immediately with:

Listen, If you need to lose weight, look no farther than what you are feeding your face with every day. You will lose far more weight with a solid nutrition plan than you ever would running miles every day and icing your knees afterward.

I could go on and on arguing the reasons distance running is evil, but I won't. At the end of the day you are going to do what you want. If you love to run, more power to you. At least you have found something you are passionate about. I know if someone told me to stop deadlifting I would immediately respond with "Why don't you stop breathing?" So I get it.

For those of you that need a change of pace in your conditioning routine or are looking for an alternative to the infinite amount of excitement running provides, here are a few of my favorite alternatives.

1. Walking

Walking is probably the most underrated form of physical activity out there. Walking is easy on the joints and is virtually idiot proof. Just put one foot in front of the other. The one big downside here is walking takes significantly longer than running. All things considered, walking is still a great form of exercise. If you want to increase the energy demands, just walk a little faster, wear a weighted vest, or find some hilly terrain.

Suggestion: Walk at least 2 miles outdoors or on a treadmill with an incline.

2. Sprints

Sprinting is my favorite form of conditioning. If you want to look and feel more like an athlete, sprinting can get you there. To me, it has the greatest functional carryover to everyday life. Humans were built to cover short distances in as little time possible. If you needed to get away from something or someone very quickly, or if your child were in danger, what would serve you better? While sprinting you also tap into high threshold motor units, which are directly connected to the largest, most powerful muscles in the body. When you use large muscles, you use more energy during and after training. Without getting too geeky:

sprinting = stronger, faster and more lean

Sprinting is also more efficient. Several studies have shown in terms of aerobic capacity and body composition, one can achieve twice the benefits of steady state cardio while sprinting in about half the time. Never a bad thing. If you have joint issues, sprints can also be performed on a bike.

Suggestion: Head to a nearby park or field (or hop on your bike), warm up, and do ten 15 second sprints at 80% intensity with 60-90 seconds of rest between each.

3. Sled Work

I consider sled training in the same family as sprinting, but with external load added. Pushing or dragging something heavy around is just cool. There are several types of sleds one can use. The Prowler is probably the best and most popular, but not many people have access to one. You could buy a sled online, or do what I did and scavenge an old truck tire, some 2x4's, an eye bolt, and some rope to manufacture one with some good old fashioned imagination.
 

Just toss some weight in and off you go

Your neighbors might think you are crazy, but who cares?

Suggestion: Mix it up and push or pull in multiple directions. Ten sets of 40 yards each with 60-90 secs rest in between.

 4. High Rep Kettlebell Swings

I'm sure many of my clients will testify that high rep swings have a serious cardiovascular component. In addition to smoking your glutes and hamstrings, swings in the 20-30+ rep range will leave you gasping for air.

Suggestion: Set a timer for 10 minutes and alternate sets of 20-30 rep swings with whatever rest period you need to recover in between.

Conclusion

I'm not saying running is all bad. I am referring to distance running. I don't think there's anything wrong with hauling ass a couple of miles around your neighborhood if you are pressed for time. At least you are getting some physical activity in.

The above modalities should provide you some much needed variety in your conditioning routine. Plus they are way cooler than going out and pounding the pavement for an hour. You can also combine any of these if you wish.

Mastering the Kettlebell - Part 2

In part 1 of this series, I stated the three most important kettlebell movements one should master are the goblet squat, swing, and Turkish get up. I covered the first two in my previous post here.
 

The Turkish Get Up

The Turkish get up is one of the best exercises you can do. It involves the entire body and reinforces many of the fundamental movement patters that we learn during our growth and development.  We all should possess the ability to seamlessly transition from a lying position to a standing position. Sadly, many of these fundamental movement patterns are lost along the way due to laziness and excessive consumption of Cheetos.

 The Turkish Get Up requires adequate levels of:

• Hip mobility and stability
• Core stability
• Shoulder mobility and stability
• Coordination
• Symmetry
• Awesomeness

Done correctly, the Get Up will also improve all of the qualities above. Plus it looks pretty badass too.

Starting Position

The starting position begins with one lying on their side in the fetal position, chest facing the 'bell.

• Grab the 'bell by the handle, hug it to the chest and roll into a supine position so your chest faces the ceiling.
• From this position press the 'bell up with both hands.
• The feet should be placed just outside 11 and 1 o'clock and the knee on the same side the 'bell is on should be bent with the foot flat on the floor. The opposite leg should be kept long.
• The opposite hand should be away from the body at a 45 degree angle relative to the torso.
• When the bell is pressed, the elbow will remain locked and the arm should remain perpendicular to the floor through the entire movement.
• With the bell is pressed in this position, the shoulder should be "packed" meaning that the ball of the humerus should fit nicely in the socket of the glenoid fossa. The ball should remain in the socket through the entire exercise. Picture the ball and socket as a fixed point that your body is moving around.
• Keep your eyes on the bell the entire time.

 

 

The Steps

 The Get Up is best broken down into sequential steps.

Ascent

1. Pivot on the Elbow

The first movement is NOT A SIT UP. Drive the 'bell side heel into the floor to push the body up over the elbow. While doing this, simultaneously "punch" the 'bell up toward the sky and stick your chest out. I once heard Mike Robertson call this the "crunch and punch". EYES ON THE BELL.
 

 
2. Reclined Position
Pretty simple here. From the previous position, simply shift your weight from the elbow to the hand. Now you should feel your weight equally distributed through the heel, butt, and hand. EYES ON THE BELL.
 

 
 

3. Bridge

From the reclined position, drive the heel into the floor to lift the hips off the floor. You should feel a wicked contraction in your glute at the top. Keep your opposite leg long! EYES ON THE BELL.

 

 

4. Sweep the Leg

 

From the bridged position, bring the opposite knee under the body and rest the knee on the floor. The femur should be perpendicular to the floor at this point. YOU ALREADY KNOW WHAT I'M GOING TO SAY NEXT.

 

5. Lunge/Half Kneeling position

Next, bring the torso to vertical. both knees should be at 90 degrees in the end position. When you reach the tall split squat position, you can take your eyes off the bell and look straight ahead for this and the next step. Stay tall!
 

 

6. Stand Up

Drive through the heel to stand up and bring your feet together. Just like a split squat. Stay tall and pack the shoulder! Now it's time to reverse the movement.

 
 
Descent
 

 

7. Reverse Lunge
Lunge backward with the leg opposite the bell and get back into the half kneeling position.

8. Find the Hand
At this point you should return your eyes back to the bell. Swing the back foot behind you like a windshield wiper (watch for this in the video above), then push the bell side hip out to the side and reach your opposite hand to the floor.

9. Sweep the Leg Again and Find the Hip
Pretty self-explanatory here. Bring the kneeling leg back under your body and rest the butt on the floor. Now you are back in the reclined position. WHERE SHOULD YOUR EYES BE?

10. Find the Elbow

Make sure you keep the chest out here.

11. Lay Down and Return the Bell to the Floor

Now you are back in fetal position.

Full Get Up Start to Finish

 

Should I Start With a Kettlebell Right Away?

Absolutely not. I start everyone with the unloaded version of the movement to master the steps. When you have the steps down, get a shoe and balance the sole of the bottom of the shoe on your fist where the kettlebell would sit. This will teach you how to control the movement. When you are able to do three clean reps per side without the shoe falling, you are ready for the 'bell. Trust me its harder than you think.

Or you could make a sweet drinking game out of it and fill up a red solo cup with beer and put it on your fist to impress all your friends! (or end up with a face full of Bud Light) Memorial Day weekend is a perfect time to try!

Summary

So now I've given you the coaching tools to master the Goblet Squat, Kettlebell Swing, and Turkish Get Up. Like any skill, these three movements take time and dedication to master. Practice them daily and I promise you will move better, feel better and look better naked. I hope you enjoyed it!

 
 

P.S.

This blog is my chance to help exponentially more people through a career I have become very passionate about. Help me help all your friends and loved ones by sharing on Facebook, Twitter, or whatever else you use!

Mastering the Kettlebell - Part 1

If someone were to ask me what the most versatile piece of strength training equipment was, I would probably say the barbell, but the kettlebell is a very close second. The learning curve for barbell movements is generally very high, so the lower learning curve (on most movements) and practicality of the kettlebell makes it an excellent choice for any trainee. Besides the obvious strength training benefits that any form of external load provides, kettlebells are beneficial in several ways:

• When used correctly, teaches one about authentic movement
• Provides and excellent training stimulus in a short amount of time
• Versatility
• Requires very little space to store and train with
• You can take it anywhere
• Provides an excellent opportunity for one to master a skill*

Man's Best Friend(s)

 

As you can see in the picture, I often take my dog (Mason) and the 'bell to the park so we both can get outdoors and get in some conditioning. I swing, press, squat, and we run some sprints together in between. It's a welcome change from the monotony of the gym. Unlike me, Mason LOVES to run.

 

*A Note About Mastery

 

Let me touch on the last point for a hot minute. One of the reasons I love kettlebells is the opportunity they afford one to master a skill. If any of you has ever attempted a Turkish Get Up, you know exactly what I mean.

 

How often to we take the time to truly master something?

 

In today's world, everyone is consumed with the epidemic that has become "instant gratification". Our world is full of drive thrus, frozen dinners, Lunchables (gosh I loved those as a kid!), movies on demand, and SPAM. Fitness is no different. Everywhere you look there is another quick fix. 6 Minute Abs, The Shake Weight, Insanity (think about the name here). "Hey lets put together a video where everyone jumps around and sweats a lot!" Everyone seems to think total exhaustion is an accomplishment. "My trainer does a completely different workout every time we train!" No wonder your technique looks like shit. Nobody seems to take the time to reap the benefits of something that takes time and effort to perform correctly anymore. Do you think a musician learns to play his or her instrument in 90 days? Go to the orchestra, or see a great musician like Angus Young, Eric Clapton, or Keith Urban play. It is truly a beautiful thing. Like music, movement is a skill that takes real dedication to master. I don't love fitness just because I love to sweat and lift heavy things. I love it because it is my symphony of movement. When I PR a deadlift or squat I get the same feeling as when I see or hear an amazing guitar solo. Take some time to appreciate mastery.

 

ANYWAY, lets get down to brass tax here.

 

Does Size Matter?

 

In this case, yes it does. Start too light, and you won't be challenged enough. Too heavy and you won't be able to do much. Use the chart below as your guide.

 

Fitness Level	Kettlebell to Start With	Buy the Next Size Up Too
Beginner Female	15 lbs	25 lbs
Strong Female	25 lbs	35 lbs
Beginner Male	35 lbs	45 lbs
Strong Male	45 lbs	55 lbs
Advanced Male	55 lbs	70 lbs

The chart above is adapted from Pavel's Enter the Kettlebell. I would highly recommend picking this one up to further your understanding of kettlebell training.

 

In Intervention, Dan John identifies the Goblet Squat, Swing, and Turkish Get Up as the most essential kettlebell lifts to master. If you can do these three movements correctly, you most likely move pretty well. With that being said, in part 1 I will cover the first two and in part 2, I will take on the arduous task of covering the Get Up.

 

The Goblet Squat

 

The goblet squat is the easiest of the three to master. For further reference on how to perform this movement, check out my post on the box squat. Here are a few coaching points:

• Grab the 'bell by the horns
• Push the hips back
• Push the knees with your elbows out at the bottom
• Stay tall
• Chin Down
• If you can't get to proper depth with neutral spine, use a box.

Teaching the Kettlebell Swing

 

In the following section, I will outline the exact progression I use when teaching someone the swing.

 

Step 1 -  The Wall Hinge

 

For many the hinge can be a difficult movement to grasp in itself. There are some instances where I have spent FOR-EV-ER teaching a particular individual how to perform it correctly.

 

I love that movie!

 

 

Keep in mind that the swing is a hinge movement. It is NOT a squat. Many people tend to squat the weight down rather than hinging at the hips. A hinge is performed with maximal bend at the hips and minimal bend at the knee. This ensures maximal glute and hamstring recruitment.

 

The Set Up

 

Begin with your back to a wall, standing with the heels 6-12 inches away from the wall. Your feet should be slightly wider than shoulder width apart with the toes pointed out around 15-20 degrees. Place one hand on your chest and the other over the belly button.

 

 

Coaching Points

 

1. Push The Hips Back

With soft knees, push the hips back until they touch the wall behind you. Sometimes it helps to picture a rope tied around the waist, pulling you back. Fold your hips into this imaginary rope. The most important aspect of all this is that you should feel a stretch in the hamstrings as you reach the wall. If you don't feel this stretch you are doing it wrong!

 

2. Maintain Neutral Spine

Yep, I'm saying it again. neutral spine is probably the most important aspect of any movement you do. Stay tall through your spine and keep the chin tucked. A helpful cue I picked up from Eric Cressey is "If I am were standing in front of you, I should always be able to read what is written on your shirt."

 

3. Stand Up Tall

 When you feel the stretch and your butt is touching the wall, reverse the movement by standing up quickly and stay tall. The hips and knees should extend simultaneously.

 

Check out the video below for a demonstration.

 

 

When you can perform this movement for 3 sets of 15 reps with perfect form, you are ready to progress to the kettlebell Romanian deadlift.

 

Step 2 - The Kettlebell RDL

 

The kettlebell RDL is essentially the same movement, but with a kettlebell in the hands as dead weight. Begin with the 'bell between the feet, hinge back and pick it up. Keep the bell very close to your body. Remember to find the stretch in the hamstrings every time! If you feel it in your lower back you are doing it wrong and need more practice! I was having some issues with video on this one, so the video below will have to suffice.

 

 

As before, when you are able to do 3 sets of 15 with perfect form, you are ready to try the swing.

 

Step 3 - The Swing

 

Now we are ready to give the swing a try. The swing is a dynamic motion that requires a lot of control and body awareness. Follow the coaching cues below to do it right. Remember, "Its all in the hips".

 

 

 

Coaching Cues

 

1. Set Up in the "Hike" Position

Many simply pick the 'bell up to begin their swing movement. This is incorrect. Placing the bell a few inches in front of the toes forces you to push the hips back and load the posterior chain to begin the movement. Picture an NFL long snapper and how he sets up to "hike" the ball back to the punter.

 

2. "Attack the Zipper"

Yet another cue I heard through the grapevine from Dan John. When you pull the 'bell toward you to begin you should "attack the zipper" to generate maximum tension through the hamstrings. Think of doing this to begin the movement as well as on the way down between repetitions.

 

3. "Chest Up, Back Flat"

Pretty self-explanatory here. It helps you maintain neutral spine.

 

4. "Stand Up Tall"

As before, you should stand up tall and straight to finish the movement. The hips and knees should extend at the same time every time. There should be a straight line from the heels to the head at the end of the movement. Stand up quickly!

 

5. "Bell on the Horizon"

At the top of the movement, your arms should around parallel to the floor and you should be able to look over the bell as if looking to the horizon.

 

6. "Tame the Arc"

A large arc makes more work for the user. If one does not keep the bell tight to the body the 'bell will drift farther away from the center of gravity, creating a larger range of motion. Making sure to "attack the zipper" will help you maintain a good arc. You should not break at the hips until the bell reaches your junk.

 

And another video demonstration to put it all together.

 

 

 

Start with sets of 10, and work your way up from there. You will be swinging the big daddy before you know it!

 

Summary

 

This one got a bit long-winded, so thanks for staying with me! Following the above progressions and coaching cues should help you master two of the three most important kettlebell movements. Take your time in mastering these and learn to be more in tune with how your body moves. Stay tuned for part 3!





Why Neutral Neck is Important

Its a beautiful afternoon here in Charlotte. I am currently sitting on my back porch, listening to classical music, and watching the two squirrels in my backyard duke it out (or try to hump each other, I'm not exactly sure what is going on here). Anyway I thought I would elaborate on a coaching cue that I use probably 20+ times per day. Most of my clients will probably attest that am pretty merciless with coaching cues and trying to get them in the correct position. I feel like that's part of what makes me (or any fitness professional) good at my job. I've seen many trainers simply let their clients go through the motions, day in and day out, with crappy execution and they are none the wiser. Poor technique perpetuates dysfunction, injury, and kills progress in the long run. Before I get too off topic here, let me get back to that coaching cue I was talking about.

Keep Your Chin Down!

I give this cue all. the. time. I'm not kidding when I say 20+ times per day. The cue is given in response to one going into sub-occipital and cervical spine extension during several movement patterns. Mostly during squat and hinge movements. Here is an example of what it looks like:

Notice how the individual in the picture above has his chin tilted upward while preparing to deadlift. By doing this he has lost stability through the trunk (which you can see by his rounded lumbar spine)
and puts a ton of strain on the neck. Ever have a super sore neck after a deadlift session? This is probably why.

Many get into this incorrect position for three reasons:

1. Humans always want to see what is in front of them. Its a physiological response to being in danger. When you are about to pick up something heavy you impose a demand on the nervous system that the body perceives as stress. Your 'fight or flight' response is to immediate look up to make sure a monkey isn't going to jump out of a tree and throw his poop at you.
2. Many trainees are coached into this position in early stages of strength training. They are told 'head up' or 'look up' right from the get go. That's how I was coached in high school. Some coaches advocate this position because it helps one maintain lumbar extension through the movement and keeps one from falling over. More on exactly why this is bad later.
3. Poor respiratory patterns. This is a topic for another (or several other) posts. Basically if you don't breathe correctly, you don't use the core correctly and will default to a poor stabilization pattern.

Neutral neck or 'packing the neck' is a position that you should strive to achieve on nearly every lift you perform. It looks like this:

Now the individual in the picture above has his chin down so the neck is neutral and lined up with the rest of his spine. Notice the slight shift in the lumbar spine compared to the first picture. He now has a natural lordosis and has achieved a neutral spine position.

Why I Coach Neutral Neck

1. Decreased Risk of Injury

As a trainer, my first responsibility is to do no harm. I am always on the lookout for the best possible way to get my clients great results in the safest possible manner. Cervical hyperexension and suboccipital extension are NEVER a good thing ESPECIALLY under load.  It places a tremendous amount of strain on the neck and shoulders and crushes the facet joints in your spine. Any time there is a bar in your hands or on your back, make sure the neck is in neutral.

2. Better Stabilization Strategy

The cervical and lumbar spine are linked in their function. Any time you tilt your head back, your lower back will follow suit and extend right along with it. When this happens, the muscles on the front side of the body (abs and cervical flexors) will not work as much and your low back, neck muscles (erector spinae and cervical extensors), and bones will take the majority of the load in the attempt to stabilize the spine. This can lead to injury down the road. When the neck is packed, it forces one to use the entire trunk to stabilize rather than rely on one muscle group.

3. Keeps Neural Pathways Open

When the neck is packed, it keeps an open path for the nerves to communicate all the way down the spine to the entire body. If you look up, it has a trickle down effect to the entire rest of the spine. In cervical extension, the neck is less stable, therefore the spine also less stable. More stability also translates into greater force production. So for the layman:

 

Neutral Neck = Open Neural Pathways = More Stability = Better Force Production

 

Check out this video by Kelly Starrett for a cool example on the subject.

 



 

More Cues to Help You Maintain Neutral Neck

• Keep your neck long like brontosaurus.
• CHIN DOWN!!
• Hold a grapefruit between your chin and neck
• Make a double chin
• Pretend like you just smelled a fart (trust me it works)

 

Summary

 

Maintaining a neutral neck will help you lift more weight faster and make you less susceptible to injury in the long run. Make sure you practice it during movements like squats, deadlifts, kettlebell lifts, Olympic lifts, and presses.