Fitness is obsessed with quantity over quality - but YOU shouldnt be. From Magazines trying to fill a new issue each month to trainers looking to keep it interesting the dynamic has become the more variety, and the more sweat poured, the better. Yesterday in the gym I saw quite possibly the lowest quality kettlebell workout to ever take place on this planet. The workout (to no fault of his own) for this very average, somewhat overweight and not in the greatest shape, must have worked with a trainer at some point, middle aged male, started with 20 or 30 stepping- kettlebell passed under the front leg- lunges. Then, moved into [very poorly executed] goblet squats with an ugly kettlebell flip toss in the air at the top of each rep, straight into what appeared to be get ups (although so much of the movement was missing it was hard to tell), then it was off to some [frightening] 1-arm swings, a few [sloppy] cleans, then of course, tied it all up with some high rep snatches, which he finally had to lessen the load on to keep his forearm in one piece. Removing the obsession with variety, heres what his workout should have been and should remain for the next 4-6 months (assuming he wants to stick with kettlebells in the first place): 1. Some combination of ankle, hip, and thoracic mobility to correct glaring postural problems, then, light jogging, wall squats, and bear crawls as a warm up. 2. 5-10 reps of purposeful get ups on each side (to the point of technical breakdown, which currently would be an unloaded, pivot to the elbow.) 3. Alternating workouts, minimum 3, ideally 4 days per week, of KB Goblet Squats + Pull Ups OR KB Swings + Push Ups. 4. Tie everything together with a few intervals of jogging and bear crawls. Maybe some additional anterior core / anti rotation work to get him some burn and heightening function. Of course, to go even further, this guy honestly could do nothing but postural work, some running and bear crawls, KB Swings and Get Ups in almost any volume split or structure as long as everything was done with intent and see Night and Day improvement. Keep it simple guys, AROO!
Posted on: Tue, 28 Oct 2014 16:55:42 +0000
Trending Topics
Recently Viewed Topics
© 2015