Want buns of steel? - Do a month of daily squats. That's up next for this month's workout challenge. The 10,000 Kettlebell Swing Challenge wraps up today, I can't wait to share the results and feedback with you, (our Facebook Group kicked some kettlebell booty!). But I thought I would provide a quick rundown for the month ahead - Squats.
Here's the drill: Do 5 more squats each day than you did the day before, for 30 days.
The first day, do 50 air squats, day 2 - 55 squats, day 3 - 60 squats and you rest on day 4. By day 30, you'll be completing 200 squats. Go for 3 days on, one day off to rest. We'll make it fun, do some tabatas, drills, mix up sets and reps and may even throw in the option of back, front and overhead squats if you really want a challenge.
The biggest thing to be mindful of when you squat is HOW you squat. Make sure your form is good. Squat like a child (I wish we could always have this kind of flexibilty!)
As an adult, your squat should look like this - thank you ONNIT Academy:
Weight on your heels, sit back- like you're sitting on a toilet, seriously. Keep your posture correct, no leaning forward, knees pushed out & make sure you squat all the way down - ass to grass.
If you notice knee pain or any joint pain for that matter, be sure to consider your form. Squats should not hurt. To modify the squat, simply squat back onto a chair, bench or medicine ball, preferably knee height or slightly lower.
Practicing Wall Squats is another fantastic way to perfect your form. Get close to a wall and squat down with your arms overhead, be sure that you do not touch the wall. Do 10 of these each day as a warm up.
To improve your mobility, something we all need to do, be sure to sit in a low squatting pose 3-5 minutes each day.
To join our Monthly Challenge Facebook Group click here. Be sure to send me your questions or concerns or ideas! I'd love to hear from you.
Today is Day 1 of the 10,000 Swing Challenge! This a fun & grinding workout, and will be my second set of 10k when it's over. You can see the original posts on this here and here and the creator's article here.
These are Russian Kettlebell Swings, where the kettlebell only travels to about shoulder height. Even though these aren't full American Swings with the bell going overhead, efficiency is key. I've seen alot of poor swings - swings that make my back hurt just watching them. So today I'd like to go over the tips and tricks I've learned over the years to create an efficient, strong, and proper Russian Kettlebell Swing.
These are Russian Kettlebell Swings, where the kettlebell only travels to about shoulder height. Even though these aren't full American Swings with the bell going overhead, efficiency is key. I've seen alot of poor swings - swings that make my back hurt just watching them. So today I'd like to go over the tips and tricks I've learned over the years to create an efficient, strong, and proper Russian Kettlebell Swing.
Please remember you do not squat when you swing a kettlebell, it's always a hip drive/thrust that is used by engaging your glute muscles to drive that bell up. With your feet firmly rooted to the floor, and a strong hip drive - think about snapping the hips and squeezing those glutes - you drive the bell into the air. At the end of the hip drive you should feel your hips lock out, but be sure not to lean back. Leaning backwards, known as hyper-extension, causes extra strain on the low back, reduces power from the hips and means that your core is not engaged.
When the bell travels up, keep your arms and shoulders somewhat relaxed, acting as a pendulum with only a soft bend in the elbows. The kettlebell should feel as if it's momentarily"floating" at the top before it falls back with gravity. Remember to keep your head & neck neutral with eyes looking forward into the horizon.
Point 6 competes with number one in my book, but I didn't want it to get lost in the middle... What can make or break your workout is breathing. It sounds so silly, but it is very easy to hold your breath while performing swings and not even realize it until you're gasping for air. When swinging the kettlebell, there is a cycle of tension & relaxation. The breathing technique known as Tension Breath facilitates this cycle. Made by making a "tss" sound when the bell reaches shoulder height, it causes a contraction in your core when done properly.
Combine it all together:
Place your bell in front of you, hinge and grip your bell.
Spine is neutral, feet are rooted to the floor.
Take a breath and hike the bell as you hinge back, keep your wrists in contact with your thighs.
Drive and snap your hips, matching the tension breath at the top with your hip snap.
The bell should float momentarily about shoulder height while you are in a standing plank.
Throw the bell back for another rep.
I hope to do a video soon to further explain and provide examples. I hope this explanation helps, let me know if you have any questions at all!
Some of you may remember my review from the first time we did this.. it's one of those workout programs that you love to hate.
As part of my recovery and goals to regain my lost strength & endurance I will be completing this cycle in June. I'd love for you to join me! It's a grind, but the results are absolutely worth it.
After the first cycle I noticed I was visibly leaner, had increased muscle mass in my quads, hamstrings, shoulders, and back. I even noticed my somewhat there abs were more defined. My endurance also significantly improved. I wasn't gasping for air the last weeks of the program. When I did returned to regular training I was stronger.. I did not test any PR's but I was able to add weight to various lifts such as front & back squats, press and deadlifts.
Please read this article that started the whole thing. You can read my original review of the program here.
I plan to start this program on June 1st. I will ask that everyone document their time for this, we'll use this to compare to the time for the very last workout.
You can choose to follow along with the schedule of 2 days on, 1 day off, working out an average of 4 days per week.. or create your own if that does not work, as I know we all have lives and things happen. Just make sure you complete all 10,000 swings by June 30th! :)
No matter where you are in your training, whether you're well versed with a barbell, just starting out, or ready to start a new program, this will only help you improve.
If you are new to kettlebell swings, please watch this video and review this article
No matter where you are in your training, whether you're well versed with a barbell, just starting out, or ready to start a new program, this will only help you improve.
If you are new to kettlebell swings, please watch this video and review this article
If you're game, leave your name and email below. I will add you to a private Facebook group where we can all support, cheer on and hold each other accountable.
Kettlebells are a pregnant woman's best friend - actually they can be anyone's best friend. But when you are wanting to stay in hot-mama shape, kettlebells are key. They are a versatile piece of equipment for a quick, whole body workout, that incorporates strength, cardio and improved flexibility. Win-win-win.
I've found that as my belly gets bigger, I'm using the barbells less and also doing less floor exercises.. no burpees, pushups.. ab workouts are out.. which leaves me with dumbells and kettlebells. :)
I've found that as my belly gets bigger, I'm using the barbells less and also doing less floor exercises.. no burpees, pushups.. ab workouts are out.. which leaves me with dumbells and kettlebells. :)
The list of exercises are endless:
Russian Swings (single or double)
American Swing (single or double)
Goblet Squats
Kettlebell Snatches
Floor Press
Strict/Military Press
Jerks
Rows
Cleans
Weighted Lunges
Deadlifts
and that's just a few..
As with any exercise, be honest with yourself and the skills that are improving. Start by choosing a lighter weight, (women can start with 8kg and work up to 16 kg or more) though these weights vary depending on the exercises of choice. Just work your way up. Reps and sets will depend on intensity and your fitness levels, for most of these exercises I'd recommend a goal of 3-5 sets of 10-30 reps with good form. 10 crappy reps don't make you stronger, they just hurt.
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| my early morning cheering squad |
Another note: If your baby bump is more than a bump, skip the snatches and cleans, work on floor press, squats and rows. You'll be more comfortable if you're not worried about hitting your belly. Also, if you are limited on weights or having a rough time with something, grab some dumbells. You can also always up the reps, lighten the weight, adjust as needed.
A great resource on how-to's for foundation movements is here. The crew at Crossfit Invictus know's their stuff, and outlines how to do these right.. no granny swings please!
I'll post more pics as I can, so bear with me ;)
The following 3 workouts take less than 20 mins and can mixed and matched as your heart chooses:
Day 1:
3 Rounds:
25 Russian Swings
25 Goblet Squats
Run 10 mins
Day 2:
10 Deadlifts
10 American Swings
10 Deadlifts
10 Floor Press
10 Deadlifts
10 Goblet Squats
10 Deadlifts
10 Lunges
Day 3:
Run 5 mins
10 Upright rows
15 Goblet Squats
20 Russian Swings
Run 10 mins
Please send me feedback on how these work for you! Questions, comments.. all of it.
Have a wonderful weekend!
What?!!, no way..
My thoughts exactly when it was suggested to me a little over a month ago. Yes, 10,000 swings.
My thoughts exactly when it was suggested to me a little over a month ago. Yes, 10,000 swings.
Strength:
Backsquats5,5,5,5,5 starting at 65% add 5 -10# each set, no failed reps
Conditioning:
(running clock)
2 Minute AMRAP
Burpees
- 2 Minutes Rest -
5 Minute AMRAP
20 OH Walking Lunges with Plate 45/25
10 Shoulder to Overhead 75/45
Tabata Ab-mat Situps
Tabata Strict Pull-ups
Our Experience: This kicked both our butts today! We have been working on more conditioning, the backsquats weren't too bad, but the combo of lunges and going for a dip-drive with the shoulder to over head just gasses you, but it's only for 5 minutes :)
How did you do?
