You Should Do This: Double Kettlebell Racked Front Squat

Q: Why do Double Kettlebell Racked Front Squats? A: Cause you hate yourself.... Personal Opinion: These are the hardest F-ing Skwaats in the world. And they might be the best. This is paraphrased: These FORCE you to "lock down" the core in a way that no other squat does. And in a world full of duck butt lumbar hyperextension/ overarching and butt wink these are one of the best instant remedies for BOTH of those. Why? Cause to handle the bells well you MUST stay in a perfect NEUTRAL spinal position which means the core is 100% activated and acting as a corset... You know, the way the core is meant to work? Because you're spine and pelvis are … [Read more...]

The Kettlebell Swing, It’s not a Squat/ Front Raise and it Doesn’t go Overhead.

The Kettlebell Swing: What are swings about? What's the purpose? A. Loaded hip hinging and  FORCEFUL hip extension. RKC, HKC, Strong doesn't matter who teaches it and the nuances, some hinge more, some less, regardless, it's about hip hinging and extension. Whats hip hinging? It's engaging/ creating motion from the hips...or pushing the HIPS back without creating motion at the low back. What does hip extension look like you ask? See that arrow? It's pointing out the FULLY extended hip.  It's about using your ass to bring the hips into a fully locked out position. Think hips … [Read more...]