It seems our very own Meghan Bradsher is the latest to have caught the bug for competition. After her very first powerlifting meet in September, she registered for the South Carolina State Championships taking place last weekend - December 12th. With a short turn-around, there was little time for a full-fledged peaking phase of training. Instead, she focused on the finer … [Read more...]
CKB Fall Strength Challenge
More great work from the CKB wrecking crew! The Fall Strength Challenge saw numerous personal records broken. 3 Events: Max Deadlift Max Pullups 5 Minute Kettlebell Swing/Snatch https://youtu.be/T9PCDAqim8w … [Read more...]
Kettlebell Cleans & Presses – The “Doc Holliday”
One of my favorite kettlebell exercises is doing multiple cleans in a row. The KB Clean is a deceptively tricky move as it requires the hip power of the swing mixed with subtle control to make sure it lands nicely in the front rack position. The piston-like motion gets your heart rate jacked in a jiffy and the eccentric taxes the biceps big time! Here's a combo of … [Read more...]
Simple combo for quick fat-loss
Inefficient exercise is quite effective for whipping you into shape. Example: Driving your car for 1 mile = efficient Running uphill for 1 mile = inefficient Inefficient moves make you work. Ideally, in a safe and repeatable manner. Done with good form and aggressive intent, heavy kettlebell swings fit the bill. When you pair them up with floor-based work like … [Read more...]
5-Minute Hip Warm Up for Kettlebells (Yoga Movement)
Lately I've been warming up with freestyle yoga-inspired movement flows. The idea is to start moving and emphasize whatever you need to loosen up or work that day. Here's an example of a series I typically do before swings and squats: https://www.youtube.com/watch?v=9OQUckS_5F4 … [Read more...]