Posts Tagged ‘“hamstring strength”’

5 Reasons to Start Doing the Kettlebell Windmill

Monday, April 25th, 2011

Today I want to go over an exercise I think is a great one for many many reasons. The kettlebell windmill is an exercise that I think everyone that works out should be incorporating in some way into their workouts routines. I have used this movement with great success in a number of different situation with clients. The other reason I thought of this exercise to post is after doing my deadlifts the other day I finished my workout with some windmills which I think is a great thing to do after deadlifts. I remember talking with Pavel years ago and he suggested it to me to do after deadlifting. If you missed the the 4 Tips to a Stronger Deadlift Video & Blog I suggest you go and check it out.

Here is a list of the reason the kettlebell windmill is such a great exercise.

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4 Tips to a Stronger Deadlift

Thursday, April 21st, 2011

Over the years I have been fortunate to visit various gyms and coaches and learn an immense amount of valuable information regarding strength & conditioning. The deadlift has been one of my better lifts and I love training it. Sooner or later you find yourself getting stuck and not progressing in your lifts and you have to figure out what is the cause. Is it that I am training too much? Is it that I have some sort of injury? What is the weak link? So what I have done is when I have reached certain standstills I have reach out for help and asked other coaches. Guys like Dave Tate, John Bott, and Louie Simmons are just a few who have helped me continue to progress in this ion game.

Here is a few tips that I think can help anyone out with their conventional deadlift.

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Wednesday Workout

Wednesday, October 14th, 2009

Today I had a lower body workout which can change depending on the week. Since this coming sunday I will be taking a heavy single in my suit bottoms with 3 chains I decided to just get some free squatting in to practice form for the most part. I also did assistance work. Here is how the workout looked.

1. Free Squat: barx10, 145×5, 195×5, 235×3, add briefs: 285×5, 325x5x2, 375×5

* this was performed to practice form more than anything else, I used the competition squat bar so the bar weighs 10lbs more therefore my numbers look a bit different. I also used my competition briefs which are metal ace briefs

2. SSB Reverse Lunge: bar x 10 each leg x 3 sets

* this was just to get some blood flow in my quads and some single leg work which I do less of during a competition cycle.

3a. GHR: BW x 10 x 3

3b. Fwd/Bwd Sled Drag: 3 Plates x 10 yds (2 laps) x 3

4a. Reverse Hypers: 200 x 12 x 3

4b. Pushups: BW x 20 x 3

4c. Seated Rev Grip Cable Row: 160 x 15 x 3

I did a little upper body to get some blood work in and break a little sweat.

Over all it was a really nice workout and I have been feeling really good. Looking forward to my meet in November.

Post your Workout in the Comments Below!

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Starting Strength

Monday, May 4th, 2009

A common mistake that people make when performing the deadlift is they allow to weight to bounce off the floor going into another rep.  This makes the set much easier to finish due to the rebound off the floor making up for half the rep.  When we teach the deadlift at our Gym we make sure that everyone re-starts each rep from a dead stop.  This ensures the person building that starting strength which is essential in overcoming enertia.  The video below describes the mistake of letting the plates bounce off the ground as well as shows how to correct it.

A typical lower body workout for us may look something like this:

  1. Deadlift off 4 mats – work up to a 3RM
  2. Sled Drags – Down & Back x 2 trips x 3 sets
  3. GHR – 3-4 sets of 8-12
  4. Back Extension -  3-4 sets of 8-12 reps
  5. Hanging Leg Lifts – 3-4 sets of 8-12 reps

Please feel free to comment questions below!

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