Kevin Carr (pictured above) is the Founder of MAM & Co-Founder of CFSC and is an all around awesome dude.
He always rocks his Pedestals during his workouts and seminars so we decided to share.
Resistance Band Lateral Walk
A Better Way To Do Band Walks . The lateral band walk has been a staple in many coaches and therapists playbook for years now. It’s popularity soared as a result of numerous studies connecting the link between manual hip abduction strength and lower extremity injury risk. . I have no doubt about the importance of the hip abduction and external rotation musculature as it relates to reducing lower extremity issues however I do doubt the efficacy in which it is tested and trained. . My primary issue with the classic lateral band walk is that isolated hip ab/adduction is not a movement that translates to life. Ab/adduction, rotation and flexion/extension happen in sequence together when controlling the relationship between the pelvis and femur and should be trained with that in mind. . I believe the a variation of the band walk shown above has utility as a motor control drill to develop awareness of the relationship between lower leg, femur and pelvis especially in those athletes who are at risk for non-contact lower limb injuries. Following mastery of this drill however, developing strength with traditional single leg exercises would be recommended to develop resiliency in these positions. . Coaching Points: - Tension Into The Band: Place the band under just under the knee. Maintain tension outwards into the band while the foot is on the ground. - Pelvis-Femur Relationship: Coach the athlete to keep the pelvis centered over the femur so that they can sit back into their hip and optimally use their glute musculature. - Ribcage: The athlete should be in a “ribs down” position with the thorax relatively flexed to promote oblique function. Cueing a cross-body reach with the opposite arm can help promote improved rib and pelvis position. - Foot: This drill is beat performed without shoes so that the athlete can feel the ground and develop the intrinsic foot musculature. The athlete should have a straight foot, active arch and relaxed toes. - Regression: If the athlete struggles regress them to an unbanded version of the drill. Id suggest most people start with this version as this drill will often be difficult without the use of a band.
Single Kettlebell Swing
Kettlebell Swing Versatility - I’m fairly certain that there is no exercise more versatile than the kettlebell swing. I find myself programming it for myself and my clients frequently due to its ease of instruction and variety of application. - Non-Impact Power Development: The kettlebell swing has been shown to be an effective tool for the improvement of horizontal force production and vertical jump. When you take this into account along with the fact that it does not require ground impact it makes it a very suitable tool for power development for injured athlete or older trainee. For this reason the kettlebell swing is the primary lower body power tool at @bodybyboyle when training adult clients or athletes with lower body injuries who cannot sustain impact. When training for power we would likely prescribe swings with relatively heavy loads in ranges of 5-10 repetitions. - Hamstring Rehab: Research has shown there to be high levels of bicep femoris and semitendinous activation during the traditional kettlebell swing. Considering that the majority of hamstring strains occur during ECCENTRIC action, the high velocity eccentric overload that occurs during swings can serve as an effective rehabilitation and prevention strategy. - Dynamic Effort Work: Personally, I’ve found heavy kettlebell swings to be an effective substitute for dynamic effort deadlift work as part of a deadlift development program. The dynamic nature of the swing allows for a ballistic eccentric and concentric phases as opposed to the deadlift where you lose momentum at the bottom. I would recommend programming these heavy for 1-5 repetitions. - Conditioning: When programmed correctly swing can also be a superior option for aerobic development. I often will program kettlebell swing intervals at the end of workouts using the clients heart rate to determine the rest period. Typically, I’ll program 15-20 swings followed by a recovery period down to 65-70% of the max heart rate before repeating again for 6-12 sets. . Give some of these approaches a try or let us know how you use the KB Swing in the comments! . @bodybyboyle @perform_better @lululemon @pedestalfootwear @certifiedfsc
Double Kettlebell Complex
Another quick outdoor KB workout last week. - Made the best of the time that I had and did as many rounds as I could in 30 minutes. - 2 KB Swing x 5 2 KB Front Squat x 5 2 KB OH Press x 5 Bear Crawl x 30 yards *Let Heart Rate Settle to 70% before repeating. - Fun to play around with double 24’s and the bear crawl felt like it was a mile long. I managed to get 6 rounds in 30 minutes. I didn’t wear my @myzonemoves monitor but I’d assume I was in the yellow and red the majority of the time. . Give this a try and let me know your thoughts! - @kev_in_carr . @bodybyboyle @certifiedfsc @lululemon @pedestalfootwear @perform_better
Just remember, there is no such thing as too many swings!
Thank you for reading and we hope you enjoy.
#DitchYourShoes & #BuildYourBase
The Pedestal Guys