Top 5 Kettlebell Movements - Part 1

While getting depth in the squat is important to to involve the glutes and hamstrings (as opposed to using the quads only), the spine should stay neutral throughout the movement. Try not to let your butt tuck under in the bottom position; if it does, you are likely going lower than your range of motion allows and your lower back will take some of the load. Mobilizing the hips and hamstrings prior to squatting can improve depth and activation of the posterior chain.

The Goblet Squat can be utilized to build strength by completing sets of 3-5 reps; Kettlebell Kings bells go up to 203 lbs, so there is a bell weight to challenge almost anyone’s strength! The Goblet Squat can also increase strength endurance and metabolic conditioning; simply use a repetition range of 8-20 with a lighter weight. A fun variation to try is the Goblet Squat Curl, which requires holding the bottom position while doing a bicep curl - guaranteed to cause extra muscle pump!

1.      Stand with feet about hip width apart. Bring the kettlebell into the goblet position, grabbing hold of the handle on other side.

2.      Squat down while keeping the chest up and weight in the heels. An easy way to determine proper depth is to bring the elbows to the inside of the knees. The spine should stay neutral.

3.      Drive into the ground as to come back up to standing position, contracting the glutes and fully extending the hips.

The Turkish Get Up (TGU) is a total body movement that builds shoulder stability and core strength. Since there are many parts to the movement, be sure to practice the sequence with bodyweight initially. Ensure proper and smooth execution of the entire movement before adding a kettlebell. You should have control over each part of the movement; if someone yelled “freeze!” at any point, you would be able to stop and maintain stability of the kettlebell.

The TGU is best practiced in sets of 1-5 repetitions. There is a lot of focus required, so doing a lower rep count will ensure better quality movement. Build up your volume slowly by increasing the number of sets. I recommend being able to do at least 3-5 perfect repetitions with the weight you are using before moving up in weight. A perfect repetition means there is no wobbling of the kettlebell and you have complete control of each portion of the movement (including the return to the floor).  

The TGU can be practiced in parts as well. Typically the most challenging part of the movement is the Turkish Sit Up (also known as the Half Get Up), which is the initial portion of the movement where you come to an upright torso position with hips still on the floor, then slowly return to the floor. When training toward a heavy TGU, it’s helpful to work on the TSU with heavier weights than what you would use for the full TGU. Besides the TSU, other parts of the TGU to isolate would be the pass through of the leg from the TSU into the Kneeling Windmill, the Kneeling Windmill, and the Overhead Lunge.

1.      Start lying on your side in the fetal position. Insert your hand fully through the kettlebell handle.

2.      Roll onto your back, keeping both hands over the kettlebell handle and elbow tight to the body. Set the legs about 45 degrees apart, with the leg bent and foot flat on the side you are holding the kettlebell. The other leg should be straight.

3.      Press the kettlebell up until the arm is straight and the weight of the kettlebell is balanced over the shoulder. Remove the free arm and place it on the floor, palm down and about 45 degrees from the body.

4.      Use the elbow of the free arm and the foot of the bent leg to drive into the ground and bring yourself up onto your elbow, then up onto your hand.

5.      Lift the hips, then pass the straight leg underneath until the knee is under the hip. Keep your eyes on the kettlebell.

6.      Bring the torso up straight, then pivot the back leg so you are in a lunge position.

7.      Drive into the heel of the front leg to come up to a standing position.

8.      To reverse the movement, step back with the leg opposite to the side you’re holding the kettlebell and come back into the bottom of the lunge position (knee resting on the floor).

9.      Pivot the back foot in, then slide the free arm down the thigh and onto the floor directly beneath the shoulder. Pass the back leg through the free arm and the front leg and set your hips down onto the floor.

10.  Lower down to the elbow. As you lower all the way down to the floor, feather the kettlebell across the body slightly to slow its descent.

The Bottoms Up Press (BU Press) is an upper body pushing exercise that encourages proper mechanics for the shoulder and activates the neuromuscular system. Due to how hard the handle must be gripped during this movement, muscles that wouldn’t contract on a regular press are suddenly brought to life, i.e. rotator cuff, core, glutes, lats.

Since the BU Press is much harder than a regular press, start with a light weight and let the body adapt before trying anything heavy. The BU Press can be utilized in a training program like any other upper body pushing exercise -- and may actually be better than other pushing exercises for anyone with shoulder pain. To build muscular endurance, train higher repetitions with lighter weight. To increase strength, train lower repetitions with heavier weight.

Before even attempting the BU Press, you should know how to fail out of the movement safely. If you fail before the kettlebell reaches shoulder level, you can simply use the free hand to prevent the bell from hitting you. If you lose control of the bell in the top position, simply let the bell fall and step in the opposite direction so the bell drops onto the floor. Another precursor to doing the BU Press is to have a solid and stable BU Clean. If you perform a poor BU Clean, the BU Press that follows will not go well! You should be able to stabilize the kettlebell in the BU rack position before attempting a press overhead.

1.      Start in a standing position with feet about hip width apart and a kettlebell in front of your feet.

2.      Hinge at the hips and grab onto the kettlebell handle, then hike the kettlebell back between the legs. Fully extend the hips and bring the kettlebell into the rack position, with bottom side up. Stabilize the bell here first; if you have a bad clean, re-clean the kettlebell before attempting the press.

3.      From the bottoms up rack position, inhale and engage the lats by pulling the shoulder down and away from the ear. Press the bell overhead as you exhale.

4.      Hold the bell in the top position for 1-2 seconds before slowly lowering the bell down with control, again engaging the lats by pulling the shoulder down.

5.      Once back in the rack position, prepare for the next repetition.

8 Tips to Help You Master Double Unders

 #1. Proper Speed Rope Sizing

Sizing jump ropes is specific to the type of jump rope you are using and the ability level of the jumper. If you are working on double unders, you will want a shorter rope. Beginners typically require a longer length rope. As you become more proficient you will want a shorter rope that will require less effort to spin it around your body, but requires more technique and timing.

It is typical to walk into a CrossFit gym and see people doing double unders with ropes that are 12" to 36 " over their heads, which is much too long! These athletes are sacrificing speed, and are working harder than they need to.

To get the rope length "just right" for double unders, we recommend rope lengths as determined by the clearance of the rope over your head when jumping.
The optimum length for double unders is 6" to 10" over your head.

This can be determined by jumping in front of a mirror, or having someone watch while you jump. Simply size the rope down until it is in that range. Make sure that your hands are in a proper position by your sides, & slightly in front of your hips (as opposed to spread out wide).

#2:  Get 100 single jumps down first

If you are not good at jumping rope to begin with, double unders will be a huge challenge. It's that simple. Start with the basic skill: a single jump. Once you can do 100 single jumps in a row unbroken, you're ready to move on to double unders.

 
#3. It's all in the wrists

I can't stress this enough. Spin the rope with your wrists, not your arms. If you're using your arms, two bad things will happen: (1) you'll wear out too quickly (2) you simply can't spin the rope quickly or efficiently enough. This is the most common mistake I see. Practice making circles with just your wrists (and without using your arms) to get a feel for the proper movement.

#4. Practice your timing without the rope

Timing is critically important with double unders, and it can be hard to get your timing down when you're just learning because you'll make mistakes so often, breaking your rhythm. Spend some time practicing without a rope, slapping your thighs twice for every jump. This will help you learn the rhythm without needing to stop when you miss.
 
#5.  Keep your hands in front of your hips

Keeping your hands in one place while you jump (vs having them move up and down, or forward and backward) helps with consistency, rhythm and timing. The best hand placement is about 8" - 14" in front of your hips, with your hands fairly close to your sides (not flailing way out). This can be a challenge at first, especially if it feels uncomfortable, but with practice you'll find this is the most efficient placement.

Note: This will really be a struggle if your rope is too long. Longer ropes require you to move your arms further out from your body to spin it quickly. Proper size and proper form go hand-in-hand.
 
#6.  Avoid the dreaded "donkey kick"

Kicking your feet back, or "donkey kicking," is a pretty common mistake. It's a function of trying to jump high enough to get the rope through twice. It also forces people to use longer ropes. Improving your form and efficiency by following steps 1 through 6 will help you avoid donkey kicking.

#7.  Avoid "piking"

Athletes that pike (legs come out straight in front) tend to hold their arms out straight, resulting in the need for a longer rope to accommodate the longer, straighter arms.

#8.  Get feedback from a friend

It's not always easy to "be aware" of our form when we're trying to whip through some doubles. Grab a friend and have them watch you jump, looking at your hand position, tempo and form. Are you moving one arm out as you go along? Is your jump height inconsistent? Are you moving all over the place when you jump? Good feedback can help shore up lots of little mistakes.

Product Review: Neck Hammock

Product Details:

• DESIGNED AND TESTED IN THE U.S. - Unlike the knock-offs, The Neck Hammock® won't snap or break upon use! Do not risk purchasing the lower quality knock-offs with a high risk of snapping or injury. We believe in our products. That's why we back them all with a 60-day money back guarantee and a 6-month warranty! 
• USE IT ANYTIME, ANYWHERE - The Neck Hammock® can wrap around any door, railing, or pole, giving you the flexibility to use it wherever you want! Comes with two medical grade straps for customization. Gently stretches, relaxes and rejuvenates neck and shoulders anyplace. Use after a long flight in the hotel room, or after a stressful day of work in the comfort of your own home. All orders include a FREE Eye Mask and Daily Stretching eBook! 
• GREAT FOR YOUR ENTIRE BODY - Stretching your neck through cervical traction oxygenates your body, increases circulation, decreases pain, improves mobility, and brightens your mood! Not to mention, many of our customers also report a reduction in low back pain and tension headaches! When you realign the spine, your whole body feels it! 
• RELIEF IN MINUTES - All it takes is 10 minutes a day to properly stretch your neck and relieve your tension! Perfect for men and women in need of better neck, back and shoulder health. The Neck Hammock® doesn’t need any batteries or charging, so you can count on it wherever you go! Easily stores in your luggage when traveling, or simply place in your sock drawer when done at home. Hand washable, one size fits all! Chronic neck pain relief is more convenient than ever! 
• PROFESSIONALLY DEVELOPED - The Neck Hammock® was created by Dr. Steve Sudell Jr., a licensed physical therapist, with over a decade of experience in physical rehabilitation! Working closely with two expert industrial designers and using his client’s feedback in the clinic, Dr. Sudell spent the last two years creating a perfect blend of simplicity, comfort, and effectiveness for The Neck Hammock®. 

My Review:
I purchased the neck buddy for my girlfriend that is a registered nurse and comes home complaining of neck/back pain. She often spends time stretching and doing what she can to alleviate her soreness so I thought this product might help. Set up was a breeze and it even comes with 2 different length attachments. She has incorporated the neck buddy into her nightly routine and loves it! She says that the product helps to rid tension in her neck and shoulders unlike anything she's tried so far.

For myself, a recent MRI showed some narrowing of the cervical spine, but was not severe enough for doctors to do anything about it. The muscles in my neck and lower back were extremely tight, stiff, and always painful. Many nights it was difficult just rolling over in bed because the lower back muscles did not want to move. Despite trying almost every natural and over-the-counter pain relief cream, none of them worked.

I tried everything to improve the pain including chiropractic adjustments and completing one of the best intensive physical therapy programs in the country. They only helped to a certain degree which was not anywhere near solving the chronic neck and back pain problems. I also tried acupressure and cupping (a Traditional Chinese Medicine technique of using cups to pull the muscles up which only gave temporary relief). I did not know of anything else that could possibly help with the pain.  One day while doing more research online for chronic pain, I stumbled upon the Neck Hammock.  All the reviews I read were amazing and people with much worse conditions than mine were having miraculous improvements.

It is very important to follow the instructions exactly, and to stop and readjust the Neck Hammock if it does not feel like it is in the correct spot (you will feel pain if it is not positioned correctly; I did that a couple times in the beginning).

After using the Neck Hammock, I feel a warm, soothing, relaxing sensation in my neck, shoulders, and lower back. These awesome feelings are from more blood flowing easier into those areas. When more blood can get into those areas, more oxygen and nutrients can also get into the sore muscles to help them heal. The most surprising part for me was that my lower back muscles also improved greatly along with feeling warm and relaxed from more blood flowing into those areas too.

My neck, lower back, shoulders, and scapulas feel like there is more blood flowing into them, there has been a sudden, drastic decrease in pain, the muscles are looser, and I have tons of hope for living without any chronic pain in the near future. The only remaining pain is much different from the chronic pain because it is not severe pain anymore.