Conan's Corner 4-21-08
Here are some articles that are worth your time reading....
Ten Reasons why I don't do Aerobics
by Steve Maxwell
Why Kettlebells are so Incredible for Fat Loss
by gbpersonaltraining.com
Conan's Corner 2-12-08
Here is an article that I feel applies to many unknowing people with lower back pain...and how Kettlebell training can help
Kettlebells and Lower Cross Syndrome
by Anthony DiLuglio
Enter the Kettlebell!
Part 1 Gluteal Amnesia Syndrome (GAS)
How do you develop GAS ?
It is a lack of use syndrome, caused by lack of use of the posterior chain of muscles, ham, glues, back. Probably one of the biggest factors in the development of GAS was the invention of the chair.
The muscle opposite of the glute is the hip flexor on the front of the quad near the hip. This shortens as the glute weakens.
So you have a double edge sword here, weak glutes and short hip flexors which contribute to GAS caused by the invention of the chair. If we didn't have the chair we would all still be hanging around squatting.
So how do you know if you have GAS ?
Take this little test. Sit down in your most comfortable chair, get all relaxed and comfortable. Now try to get up without using your arms to push yourself up or rocking yourself forward. If you can't stand straight up from the chair.
You may have GAS.
Enter the kettlebell.
Cheers! Conan
Conan’s Corner 1-20-08
Big Stupid Muscles
When talking about training, folks always tell me they don’t want “big and bulky muscles”. I think this attitude comes from the pictures people see on the covers of magazines, or from bodybuilding shows. Obviously it seems as though they view these muscles as not being functional. Which is right on!!
First off, the common everyday person that is training for health is not and cannot get “big and bulky”. We do not have the right hormonal package to develop “big and bulky”. Women, because of the lower testosterone levels, will have a very difficult time gaining muscle of size and will have to be more particular about their diet. “Bulking up” requires a specialized training program and a dedication to an impeccable diet with feedings of a designed nutrient package on a strictly scheduled basis. If this doesn’t work, some resort to drugs, which of course are illegal. Even most of the legal supplements that you see advertisements for, are only marginally effective. So we can pretty much put “big and bulky” to rest.
One can develop “big stupid muscles” by using the machines or machine training which isolates muscles groups. By big, I mean a muscle that is overly developed relative to the supporting muscles. You’ll find machines in every gym and trainers that will send newbies right to the machines for training. They will view that as a “safer” way for to acclimate a person to resistance training. In reality, what is really happening is, the person is strapped into a machine (one size fits all), isolating a muscle group, performing exercises with a weight too large for a real life situations, in a restricted plane of movement, without engaging any other muscles. So the newby goes through a series of machines, overly works all major muscle groups, goes home and finds himself very sore the next day and thinks he got a great workout. So he keeps coming back, going through the same motions and developes “Big Stupid Muscles”. He’s a happy guy or gal and recommends this gym to all his friends.
So one day while working in his back yard or taking groceries out of the car, he grabs a load that meets the demands of his buldging arms and throws his back out. So what happened?
He didn’t train his muscles to play together as a unit. He didn’t understand that you can’t treat the body as a pile of body parts for everyday life. The body must be trained as a unit from the core out to the extremetries. All movement starts from the core.
Is machine training safer than free weights. Nope. The heaviest free weight a person can lift is one he can’t lift. So the person being trained can only start at a position that allows for all the muscles to perform as a unit.
My friend, we have some serious problems out there, that are keeping our physical therapist , chiropractors and orthopedic surgeons in business.
Enter the Kettlebell
A totally functional training tool designed to make you not only leaner & stronger, but safer in your everyday acitivites or other sports related activities because there is no isolation involved….therefore no Big Stupid Muscles!
Part 2 Do you have GAS?
Enter The Kettlebell.
Now you probably think that I'm going to tell you, the kettlebell will get rid of your GAS.
Well, yes and no.
If you have GAS, as most of the folks in our workshops do, we first must re-establish the mind muscle connection with our posterior chain.
How do we do that?
We put our clients through a series of exercises such as wall squats, sumo squats, box squats, and body squats as we go around and make sure, their booty is back, their shins are vertical and their back is straight. We introduce the kettlebell with the sumo squats and body squats as a counter weight. The key is to get all those parts we have forgotten how to use back into the game
Once we feel comfortable that everyone has re-established that mind muscle connection with their booty, we can progress to the kettlebell swing.
The kettlebell swing ,if practiced on a regular basis ,will strength and teach you how to use on a dailey basis all those muscles that have been long forgotten. Of all the exercises in the gym or out of the gym, the kettlebell swing brings into action more muscle groups for functional fitness than any exercise.
So if your pressed for time, do the kettlebell swing, it is not only the single best exercise, but it leads into a buffet of other functional exercises. The kettlebell swing will tighten the booty, work your hammies, quads, stretch your hip flexors, straighten back and shoulders and give you the six pack you've always wanted.
And at the end of the day, no GAS!!
Cheers!!
Conan
CardiacConan is back with his workout blogs and tips for healthy living
Sunday Jan 6,2006
I've had a good week of kettlebell training along with helping Liberty with a couple of classes. I did workout with the guys a bit Saturday morning during our workshop, but this morning I was feeling some good energy and decided to finish off the week with a good workout. Tomorrow will be a day off for recovery.
I alternated between squats and presses using 2-35# bells
The circuit looked like this:
Clean 2-35# bells squat 10 reps....the squat was a full range of motion to maximize glute engagement.
Clean 2-35# bells and shoulder press both bells for 10 reps with a lockout at the top for each rep.
I repeated this circuit 5 times for 100 reps total with about a minute between exercises
That circuit was followed by 200 snatches with the 35# bell and resting every 30 to 40 reps working each arm equally
Total reps for the morning 300 in about 30-40 minutes
Then I took my sisters dog for a 2 mile walk in the woods. I don't really consider this exercise although some people would. For me, it is time to visit Dr. Quiet, enjoy nature and the damp foggy air. It's all good.
Whole live organic natural food has been described as the world's most powerful drug.
Side effects.......GOOD HEALTH
Let's see the drug companies top that one
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