Erik's Weekly Fitness Tip | Kettlebell Training 101

My clients seem to have a love/hate relationship with kettlebells. Ok, l'm not being entirely honest. My clients have a "hate" relationship with them, and well, I love them!

Even though I am likely to get "the look" whenever I bring them out, I know that kettlebells are a great tool to build strength and improve conditioning. Event though I run the risk of my kettlebell collection ending up at the bottom of the ocean, I know that kettlebell training (combined with traditional barbell exercises) are some of the best full-body workouts my clients can do. 

Pure barbell strength work can take a toll on the body. By mixing the two together my clients are able to build strength and conditioning while reducing some of the wear and tear on their bodies.

If you are new to kettlebell training, the first exercise you'll want to learn is the traditional swing. Once you have mastered the traditional swing you can move into the clean followed by the snatch. Whether you are swinging, cleaning, or snatching--you can be sure that your entire body will be worked and your lungs scorched.

Feeling confident with the previously mentioned exercises? Introduce a second kettlebell into the mix. Twice the resistance means faster results! 

Ready To Jump On The Kettlebell Train? Make Sure To Remember These Helpful Tips:

• Progress slowly
• Avoid arching your lower back
• Maintain a neutral spine
• Keep your glutes and torso tight
• Ensure you have proper form by either doing the exercises in front of a mirror or taking a video yourself 

*image by Fábio de Albuquerque Vilalba, Flickr

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Erik's Weekly Fitness Tip | You Don't Know Squat

If squatting is not part of your current strength program, it should be. 

Though most of you probably don't share the same enthusiasm for squats that I do, I'm hoping today's blog post will inspire you to embrace this life-changing exercise once and for all. Squatting is like making contributions to your 401k, eating healthy, or brushing your teeth; the more time and energy you devote to these things now, the better off you'll be when you're older. 

Let's imagine, for a moment, that we take a figurative field trip to a nursing home. After taking a quick glance around the room you'll probably start noticing a pattern; most everyone has lost their strength and needs assistance to complete simple tasks such as standing or walking. What if I told you that this grim mental image doesn't have to be your future? 

Squats (known as the King Of All Strength Exercises) not only make your butt and hamstrings look great but they also build functional strength.

There are many different variations of squats out there including front squats, single leg squats, air squats, goblet squats, and back squats (my personal favorite.) While it makes no difference which squat you are more partial to, it's important you set aside time every week to blast that booty!

Squat now so you don't need a cane later. 

*image by Joris Louwes, Flickr

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Erik's Weekly Fitness Tip | 4 Of The Best Conditioning Exercises

You don't need to be in "sub 3-hour marathon shape" nor do you need to be able to squat 400lbs. You should, however, be in relatively good shape. Being in good shape can give you a competitive edge in any field whether you are a stay-at-home dad or a senior manager.

Just have a newborn? Being in good shape will help you survive the 3-4 months of bad sleep you are about to experience. Seeking out a promotion? Being in good shape will help you stay focused and motivated in the workplace. 

Here is a list of 4 conditioning exercises that will help keep you at the top of your game:

1.Hill Sprints

Though hill sprints are brutal, they are mighty effective. While your legs and lungs will pay a heavy price, they will also help prepare your mind for any tough competition or adversity you might face in the future. 

Pros: Great leg and cardio workout. Builds the mind.

Cons: No access to a hill. Can be very tough on the ankles and Achilles tendon.

2. Jump Rope

I love jumping rope! Not only does it makes me feel extremely athletic but I have found that it is also is a great way to warm up for a training session. Jumping rope is a great skill for runners to develop because it teaches you how to land softly on your feet. 

Pros: Time and space efficient. Improves foot work.

Cons: Can be boring. Not everyone has the agility to be successful therefore it is easy to become frustrated.

3. Stair Repeats

One of the hardest workouts I have ever done is run the Ave. C stair repeats. Like hill sprints, stair repeats are tough on your lungs and legs.

Pros: Great cardio and leg workout. It’s easier on the knees and ankles.

Cons: Limited access to long stair case.

4. Track or Treadmill Intervals

As a former track runner, intervals are right up my alley. They are, in my opinion, the best way to condition yourself for the riggers of whatever obstacle you are about to take on either on or off the field. The only other exercise that has come close to challenging my mind and toughness in the last 25 years is my volume squat day.

Pros: Improves your cardiovascular system. Makes you tough.

Cons: Misstep on the treadmill.

*image by Jake Hills, Unsplash.com

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