An Alternate Way to Train

by Mike Hanley

Are you bored with your workouts? Do you buy louis vuitton mobile phone dread going to the local health club only to wait to buy louis vuitton mobile phone use the squat rack that’s being used for barbell curls? Are you ready to mix it up? Then keep reading because I am buy louis vuitton mobile phone going to show you how to put a nice twist to buy louis vuitton mobile phone some old school exercises.

The exercises in this buy louis vuitton mobile phone article can be done almost anywhere including that dreaded health club and buy louis vuitton mobile phone you can use them in a number of ways. They can buy louis vuitton mobile phone be used together as a form of GPP or you can buy louis vuitton mobile phone add them into a body part split routine as assistance exercises. You can buy louis vuitton mobile phone use a lighter weight with short rest periods or you can buy louis vuitton mobile phone use the big boys to pack some meat on your bones. The exercises that buy louis vuitton mobile phone I will show you can benefit anyone from the weekend warrior to buy louis vuitton mobile phone the massive all conference linebacker to the mixed martial artist getting ready for buy louis vuitton mobile phone his next battle. Whatever way you decide to use these movements, you buy louis vuitton mobile phone will reap the benefits of strength, endurance and power.

An added bonus to buy louis vuitton mobile phone the exercises below is that they will work on correcting any muscle imbalances – because they can buy louis vuitton mobile phone be done in an alternating fashion. This type of training can buy louis vuitton mobile phone also be considered unilateral training.

Unilateral training is buy louis vuitton mobile phone extremely important for all athletes. When someone trains entirely with bilateral methods they can buy louis vuitton mobile phone become more prone to muscle imbalances. One arm or leg can buy louis vuitton mobile phone become stronger than the other because there is a compensation for buy louis vuitton mobile phone the weaker limb. Eventually what will happen is the weaker limb will cause areas to buy louis vuitton mobile phone become tight. It will also cause certain muscles that are not being used due to buy louis vuitton mobile phone poor flexibility to turn "off" and buy louis vuitton mobile phone not work as efficiently. Think of this as certain muscles (or muscle groups) taking a buy louis vuitton mobile phone nap. When this happens, a breakdown in form is also a buy louis vuitton mobile phone possibility and that can result in injury.

The remaining parts of the buy louis vuitton mobile phone article will go into the explanation and details of several exercises as well as a buy louis vuitton mobile phone few sample workouts showing the variety of ways to utilize them.

Buy louis vuitton mobile phone

1. Alternating Kettlebell Rows: This exercise will work your buy louis vuitton mobile phone back muscles in particular, the lat muscle. Unlike some rowing exercises the buy louis vuitton mobile phone alternating KB row will also work a number of core muscles including the buy louis vuitton mobile phone glutes & abs.

In a buy louis vuitton mobile phone push up position, feet slightly wider than shoulder width, with each hand holding a buy louis vuitton mobile phone kettlebell, brace your body with your glutes and abs and row one kettlebell to buy louis vuitton mobile phone your hip by contracting your lat muscle. Under control, bring the buy louis vuitton mobile phone kettlebell back to the floor. Once the kettlebell is placed firmly on the buy louis vuitton mobile phone floor, continue by rowing with the other arm.

Technique Tips

• Be sure to buy louis vuitton mobile phone keep your abdominals and glute muscles contracted the entire length of the buy louis vuitton mobile phone set. This will keep your body in a board-like position. Do not raise your buy louis vuitton mobile phone butt in the air during the exercise as it can place you buy louis vuitton mobile phone in an unsafe position.
• Avoid twisting & turning of the buy louis vuitton mobile phone torso during the set. This will determine how well you are buy louis vuitton mobile phone contracting your midsection and glutes. If you are twisting than you buy louis vuitton mobile phone need to focus on the ab and glute contraction.
• When positioning yourself over the buy louis vuitton mobile phone kettlebells, make sure the bells are under your chest area and buy louis vuitton mobile phone not in front of your face. This will avoid any falling off the buy louis vuitton mobile phone bells as the angle to the floor will be more perpendicular thus more stable.

2. Alternating Kettlebell Floor Presses: The KB floor press is buy louis vuitton mobile phone very similar to the famous floor presses taught by Louie Simmons of Westside Barbell. This form of bench pressing is buy louis vuitton mobile phone used to strengthen the chest & triceps muscles. There are buy louis vuitton mobile phone two ways they can be done which are shown below. The second set of pictures shows a buy louis vuitton mobile phone form used to strengthen the core area along with the "pressing" muscles. This exercise is buy louis vuitton mobile phone an excellent choice for the athletes who compete on the floor like MMA athletes and buy louis vuitton mobile phone wrestlers. It will strengthen areas that are responsible in getting off the buy louis vuitton mobile phone floor or getting a body off of you.

Lie with your buy louis vuitton mobile phone back on the ground in a sit up position. Position the buy louis vuitton mobile phone kettlebells on the side of your chest region with hands in a buy louis vuitton mobile phone neutral position (palms facing each other) and buy louis vuitton mobile phone elbows resting on the ground. Press one kettlebell in a buy louis vuitton mobile phone straight line until arm is completely straight. Bring the KB down under control and buy louis vuitton mobile phone begin to press the other kettlebell in the same manner. Once you buy louis vuitton mobile phone have gotten comfortable with the KB floor press in the buy louis vuitton mobile phone first set of pictures you can use the more advanced method. Take a buy louis vuitton mobile phone shoulder width foot position and as you press the right arm up, using your buy louis vuitton mobile phone glute muscles press your right heel into the ground to buy louis vuitton mobile phone push your body over to its side. This will involve the buy louis vuitton mobile phone glutes as

well as the buy louis vuitton mobile phone abdominals and obliques. It is almost as if you are pressing your buy louis vuitton mobile phone body away from the kettlebell. As the right arm is lowering, start to buy louis vuitton mobile phone press the left arm up with the same method, using your buy louis vuitton mobile phone left leg to drive off. You will be moving continuously from buy louis vuitton mobile phone side to side pressing the bells non stop through the entire set.

Technique Tips

• Make sure to buy louis vuitton mobile phone keep your wrist straight while holding the kettlebells. At no time should you buy louis vuitton mobile phone allow your wrist to bend either way. This will decrease the buy louis vuitton mobile phone risk of any injury to the wrist as well as strengthen your buy louis vuitton mobile phone grip.
• When pressing a buy louis vuitton mobile phone bell into the air make sure to keep the eyes focused on the buy louis vuitton mobile phone bell. This is especially important when doing the more advanced version of moving the buy louis vuitton mobile phone body side to side.

3. Alternating Kettlebell Cleans: This exercise is buy louis vuitton mobile phone tremendous for the athlete wanting to improve his hip drive. Most athletes could benefit from buy louis vuitton mobile phone increasing explosive power in the legs and the next two movements will do just that. The alternating kettlebell cleans will also work the buy louis vuitton mobile phone grip, upper back (which is imperative for anyone), as well as do some damage to buy louis vuitton mobile phone the anaerobic system. Try a set for 30 seconds non stop and buy louis vuitton mobile phone see for yourself.

Squat down and buy louis vuitton mobile phone pick up both kettlebells. Once the KB are in hand, do a buy louis vuitton mobile phone quarter squat & explode upward pulling one kettlebell up with high pull movement & catch the bell in the rack position (resting on the side of the arm near chest.) When catching the buy louis vuitton mobile phone bell in the rack, your body should be going immediately into a buy louis vuitton mobile phone quarter squat position. Explode from the quarter squat pulling the opposite bell to buy louis vuitton mobile phone the rack at the same time allowing the other bell to buy louis vuitton mobile phone drop between the legs. Each quarter squat explosion should release one bell from
the buy louis vuitton mobile phone rack and pull the opposing bell to the rack position. The movement should come mainly from buy louis vuitton mobile phone the hip drive with some help form the high pull movement of the buy louis vuitton mobile phone arm.

Technique Tips

• Make sure you buy louis vuitton mobile phone absorb the catch on your heels. Do not allow the kettlebells to buy louis vuitton mobile phone pull your forward onto your toes. This will place too much stress on the buy louis vuitton mobile phone low back & knees. You want to buy louis vuitton mobile phone absorb the force of the deceleration in your muscles not your buy louis vuitton mobile phone joints.
• Avoid flipping the buy louis vuitton mobile phone bell over your hand when catching them. This will put un-needed stress on the buy louis vuitton mobile phone arm muscles and could leave you with some bruises. By turning the buy louis vuitton mobile phone wrist while doing the high pull, you will smoothly rotate the buy louis vuitton mobile phone kettlebell around your wrist to the desired position.

4. Alternating Kettlebell Snatches: This is buy louis vuitton mobile phone another great exercise for hip power which is very similar to buy louis vuitton mobile phone the alternating kettlebell clean. The difference comes with the positioning of the buy louis vuitton mobile phone arm at the end of the movement.

The alternating kettlebell snatch is buy louis vuitton mobile phone almost identical to the alternating kettlebell clean as far as the buy louis vuitton mobile phone hips and leg drive are concerned. The only difference is instead of performing a buy louis vuitton mobile phone high pull and catching them in a rack position, you will perform the buy louis vuitton mobile phone high pull and throw them upward allowing some time to quarter squat, straighten the buy louis vuitton mobile phone arm and catch the bell in an overhead snatch position.

Technique Tips

• When catching the buy louis vuitton mobile phone kettlebell over head, make sure to have your wrist straight. Do not allow the buy louis vuitton mobile phone catching of the bell to bend your wrist as this buy louis vuitton mobile phone will put undue stress on the wrist.

Some ways to buy louis vuitton mobile phone incorporate the exercises described above would be to use them in a buy louis vuitton mobile phone circuit fashion, or select one for a specific body part being trained that buy louis vuitton mobile phone day. For example for GPP one could perform all four exercises one after the buy louis vuitton mobile phone other with no or little rest between each exercise, until a buy louis vuitton mobile phone set of each was completed. This would be done with lighter weights. You could also use heavier kettlebells to buy louis vuitton mobile phone allow for some strength increases. This type of training would be buy louis vuitton mobile phone ideal for grapplers or mixed martial artists due to the buy louis vuitton mobile phone lack of rest & constant strain on the buy louis vuitton mobile phone body throughout each circuit. For the athlete working in a body part split fashion you buy louis vuitton mobile phone could incorporate the snatch & clean on leg days, the floor press on chest and/or buy louis vuitton mobile phone triceps day, and the rows on back day. I have outlined some examples below.

Option A: Strength as a Goal

• A1. Alt. KB Rows
• A2. Alt. KB Cleans
• A3. Alt. KB Floor Press
• A4. Alt. KB Snatches

Perform 6 reps total of each exercises moving immediately to buy louis vuitton mobile phone the next exercise. Complete 1 set of each and rest 2-3 mins. Repeat circuit 2-4 times.

Option B: GPP (General Physical Preparedness)

• A1. Alt. KB Cleans
• A2. Alt. KB Rows
• A3. Alt. KB Snatches
• A4. Alt. KB Floor Press

Perform each exercise for buy louis vuitton mobile phone a total of 20-30 seconds. Move immediately to the next exercises until all are buy louis vuitton mobile phone completed for 1 circuit. Rest 30-90 seconds & repeat.

There you buy louis vuitton mobile phone have it. Old school exercises with a new school twist on them. Obviously the buy louis vuitton mobile phone options above are only a few of the many ways you buy louis vuitton mobile phone could incorporate these exercises into any routine however if you feel that buy louis vuitton mobile phone you are in a rut & need something to buy louis vuitton mobile phone get you back on the horse give these a try. Believe me you buy louis vuitton mobile phone will not be disappointed in the feeling you will get when buy louis vuitton mobile phone they tax you beyond anything you are doing now. Any way you buy louis vuitton mobile phone include them you will reap the benefits of the alternate way.