A few of my favorite Kettlebell exercises…

Check out this month’s edition of Golf Today Northwest!  You might recognize a familiar face showing a few awesome kettlebell exercises that are safe for almost everyone.

The kettlebells have quickly become one of my favorite training tools.  They are so versatile and much more comfortable on my hand then the dumbbells.  But the best part is how they can transition from being used as a means to increase the heart rate, to a strength training tool, to stability and even power!  It’s hard to find one piece of equipment that can accomplish so much.

And in case you were looking for a few other ideas on what to do with a kettlebell, here are a few of the exercises I have posted this year on the blog!

#metconmonster Day 4 update:  I took on the “Pull Up Queen” today.  It looks like this…

30 second sprint, 10 pull-ups, 10 Jump Squats, 10 Kettlebell Swings x 8 for time.

Once again, the sweat was pouring in just a short 12 minutes, and I’m pretty sure on that last set of pull-ups, I may or may not have started to feel a little nauseous (I’m puke free since 1993, so it’s going to take a little more than a few pull-ups to make me sick!)

The funny part is that I had every intention of taking today off, but my body felt great and actually was craving a workout.  We’ll see how I feel tomorrow especially with 3 days of golf ahead of me.

Happy Friday Eve!

-S

200 Glutes a Day Single Leg Circuit time!

Stop what you’re doing, it’s glute time!  Yes, why sit on the couch watching TV when you can do this side lying hip circuit that will get those glutes burning.

Remember, the glutes are the king of the golf swing, but really they are the king of everything.  There are so many things we do during the day that require these important muscles to provide support.  And from a training standpoint, it’s essential to do exercises that single them out as well as ones that incorporate them into base movements such as squats, deadlifts and lunges.

This circuit is all about singling them out!  And here it goes…….

  • Straight leg lift with toe pointed at ground 30 reps
  • Circle forward 10 times
  • Circle backward 10 times
  • Extended internal hip rotation 20 reps
  • Standard Clam Shell 30 reps
  • Repeat on the other side!

Here are some of the keys to success with side lying glute exercises:

  • Posture matters, let your head rest on a pillow or in your arm to keep the spine lined up properly
  • Neutral spine is essential, it’s really easy to compensate by arching the lower back with many of these motions.  Instead, tuck the pelvis under slightly to the neutral position and maintain some tightness in the abs
  • No need to rush any of these (although I sped the video up), focus on quality motion and feeling those glutes burn!

You’re just a few minutes away from better functioning, stronger glutes!

On another note……today was #metconmonster #day2 and I took on “Shoulder Boulders”. Basically you start with 50 pushups, then alternate between 1 minute of a cardio sprint and 15 push presses 8 times, then you finish with another 50 pushups.  My arms wanted to fall off at the end.  I have to admit though, I’m loving these short duration, intense workouts.  However, there are a few that I am dreading!

Goodnight!

-S

#Metconmonster Challenge, let’s do this!

The last few months have been filled with daily challenges, so what’s one more right?  Tomorrow marks the start of the #Metconmonster challenge, created by Jill Coleman.  She is someone I have followed online for quite some time and gained so much inspiration from.  Basically, the goal is to complete 12 workouts in 15 days, she has provided 9 different workouts to choose from.  And let me say, these workouts are completely out of the box for me which is a huge part of why I signed up to take the challenge.

If you know me, you know that I am meticulous in my research when it comes to understanding different fitness methods.  I try everything out on myself before ever implementing anything with a client, and I am always playing around with finding better ways to achieve the desired goals.

So before signing up to do the #Metconmonster, I have been test running a handful of the workouts that were posted to see if it was something I could handle and benefit from.  And here is what I learned:

  • I have not been pushing myself hard enough in my own workouts
  • Golfers must train all planes of motion, but the sagittal plane is the very basis of movement.  Most of these workouts emphasize this plane which scared me at first.  Here’s the truth, I’ve been ignoring this part of my own training and have found this is where my weaknesses exist!
  • Pushups have been missing from my own workouts for a good 6 months….whoops!
  • In order to get the most out of these workouts, I have to supplement with proper corrective work and hit a ton of golf balls to keep my motor patterns solid
  • I have to make quite a few modifications because of the bulging discs in my low back and the disc tear in my neck.  But that doesn’t mean I can’t do them!  It just means extreme diligence with form and making the proper adjustments
  • I played golf yesterday after doing one of the workouts, and played amazing…….

After two weeks of tests, I determined that yes, I need this challenge.  My body is ready to be pushed after years of having to back off of everything due to car accidents.  I know there are some other trainers out there that feel me on this, it’s hard to push yourself sometimes and injuries can be a huge part of the mental barrier.

So here we go, 15 days, 12 workouts, 2 golf tournaments to play in that time frame, and 2 other daily challenges going at the same time.  It’s going to be fun, and you can follow along on my instagram account!

See you tomorrow for the first workout!

-S