Workout: Kettlebell Blitz

KB = Kettlebell

Warm Up: 10 minute Row (minimum 2000m)

3 rounds of:

10 x two arm KB swings

5 x 1 arm KB swings (L/R)

(take 30-60 second rest after completion of 3rd round)

3 rounds of:

10 x KB front Squat (hold kettlebell horns at chest height)

(take 30-60 second rest after completion of 3rd round)

3 rounds of: 

10 x KB Power Clean & Press

(take 30-60 second rest after completion of 3rd round)

Complete for Time:

5 Burpees : 1 KB Press Up (i.e. perform full pressup on kettlebell horns)

4 Burpees : 2 KB Press Up 

3 Burpees : 3 KB Press Up 

2 Burpees : 4 KB Press Up 

1 Burpees : 5 KB Press Up 

(30-60 second rest)

10 Burpees : 2 KB Press Up (i.e. perform full pressup on kettlebell horns)

8 Burpees : 4 KB Press Up 

6 Burpees : 6 KB Press Up 

4 Burpees : 8 KB Press Up 

2 Burpees : 10 KB Press Up 

Then Finish with Max Rep Chin-Ups (underhand grip)

Feel free to substitute with Dumbbells, if you have no kettlebells to hand.

Stability - a load of Balls???

I'm not a big fan of Swiss/BOSU balls.  Although I do feel these can offer a 'challenge' in testing one's balance ability.

There is no doubt they are a common sight in gyms, and the argument often used to justify their proliferation is an increase in core engagement because of the additional inherent stabilisation required by the body.

A recent study by Brandon Uribe and his team casts doubts on their effectiveness. The investigation tested muscle activation performing presses (bench/shoulder) on a fixed bench versus a stability ball. They tested the muscles involved in this activity (including the abs) and they concluded using an unstable surface made no difference during muscle recruitment.  

Makes you wonder why you would bother using a nonstable surface - if there is no gain?  I can think of a good reason to be as 'stable' as possible though (apart from safety).  Using a stable support is more likely to increase total muscle activation due to the greater loads possible during lifting i.e. you can go heavier with a solid platform!

To test balance simply perform an exercise or activity you normally perform bilaterally (i.e. on two legs) and do the same on one leg - such as a squat.  Or even perform an exercise with your eyes closed such as a deadlift.  You will most likely find the above a significant challenge to the stabiliser muscles, without the use of a 'ball' of any kind.

Workout: Strength Endurance

10 x 20m Farmer's Walk (using the heaviest kettlebells you can carry).

100 Push Ups

75 Burpees

50 Pull-Ups

More Barefoot Running

An excellent video on the benefits of barefoot running by Daniel Lieberman, worthwhile viewing.