How To Train around a Bad Knee

How to burn fat while hampered by a knee injury.

Disclaimer: This post is about how I trained around a knee injury. What you’re dealing with may be different. Please check with your doctor(s) before doing any activity that may put your knee at risk.

If you’ve ever experienced it, you know that knee pain sucks. It can hold you back from achieving your fitness goals. I remember a time when I was battling knee pain as a result of hyperextending my knee. I think not being able to train the way I wanted hurt more than the knee pain. I had to adjust the way I trained in order to keep making progress while avoiding damage to my knee.

It was a challenge at first but over time, I figured out a way that worked for me. Some of the biggest challenges when dealing with an injury is losing muscle, losing strength, and gaining fat. I had to train in a way that protected my knee but still helped me maintain my physical abilities as much as possible.

Build Your Upper Body

A bad knee shouldn’t stop you from being able to build your upper body. If you want to burn fat then building muscle will be very valuable. Your body has to use a lot of energy in order to maintain muscle. That energy usage leads to calories being burned. Even with a bad knee, you can still do movements like the bench press, bent-over row, and pullup. If you’re worried about looking like Johnny Bravo, there are still ways to train your legs depending on severity of injury.

Train Legs Differently

Depending on the severity of your knee issues, you can still train your legs. You just have to be selective about the exercises you choose. One of the keys to choosing the right exercises is to find movements that don’t cause pain. Choosing the right exercises can also help you recover from your injury since movement is a big part of recovery.

Some examples of doing movements differently are replacing back squats with box squats since the box squat focused more on the posterior chain. Another example is replacing lunges with Bulgarian split squats. These are some of the variations that helped me when I was dealing with my knee injury.

Something else that worked for me was adding rehab and prehab exercises to my leg routines. I did a lot of exercises that targeted the VMO ( vastus medial oblique) and hamstring muscles since these are the main knee stabilizing muscles. I also trained my balance as a form of injury prevention.

Cardio Exercises

If you think you can’t do cardio because you’re dealing with knee issues, think again. There are other forms of cardio besides running and jumping. When I was dealing with knee issues, my go to form of cardio was the swing. This is a hip dominate movement so you shouldn’t feel anything in your knees if you do it correctly. The kettlebell swing is one of the most effective fat burning exercises I know. It also builds muscle, which is beneficial for fat loss. It’s basically sprints minus the joint impact.

Aside from kettlebell swings, I benefited tremendously from walking in a fasted state. I think that’s one of the simplest fat burning exercises. The reason it works is your body typically uses carbs as a fuel source when doing cardio. By walking in a fasted state, your body only has fat as a source of fuel to use up.

If you’ve been battling knee pain, don’t give up .There’s always a solution. I hope these tips have been helpful. Please let me know what other ways to train around a knee injury that have worked for you.

Nutrition

I don’t talk frequently about nutrition but it has to be mentioned since the food you eat is a huge fuel source for your body. When I was dealing with the knee issue, the two main supplements I took were Vitamin D tablets and Glucosamine Chondroitin. Vitamin D supports bone health and Glucosamine Chondroitin supports cartilage health. Aside from tablets, you can get Vitamin D from sunlight exposure, dairy products, and eggs. Over time, I’ve also learned that Vitamin C and ginger are good for joint health since they have anti-inflammatory properties.

Glucosamine Chondroitin and Arthritis: https://www.webmd.com/osteoarthritis/arthritis-supplements

Vitamin C and D and inflammation: https://www.webmd.com/vitamins-and-supplements/inflammation-fighting-vitamins

Ginger and inflammation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/

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How To Get A Body That Looks and Performs It’s Best

How to train if you want to look and feel your best

Should you train for looks or function? Why not get both. You can look good and still perform in and outside of the weight room. The simple answer to how to get functional aesthetics is to train like an athlete. The problem is you see people performing circus tricks in the gym and calling it athletic training.

Even if you’re not training for a sport or an event, you still want to have some athletic ability. There are several keys to making this work.

Efficiency

You want to be as efficient as possible when selecting exercises. If you’re spending 30 minutes doing different curl variations, you’re not being efficient. One of the keys to efficiency is choosing exercises that hit multiple muscles at one. This is important because most of the physical things you do outside of the gym require you to use different muscle groups at once. Isolation exercises have their place too since they’ll address any weak spots. Just don’t make them the main part of your workout program if your goal is functional aesthetics.

Variety

Variety is the spice of life. When it comes to achieving functional aesthetics that variety comes in the different training methods you use. For functional aesthetics, you want to use the different training systems ( strength, speed, mobility, conditioning, and nervous system training). The key to making this work is choosing exercises that compliment each other.

Strength: Strength is a crucial part of having functional aesthetics. Training for strength the type of muscle that turns heads. Even if your goal isn’t to build a large amount of muscle mass, strength training will force your body to develop some muscles. If you do want to gain a large amount of muscle mass, developing strength will make that feat easier to achieve. When doing high volume mass building exercises, the person who can do 10 reps at 225 will most likely have more muscle than the person who can only do 10 reps at 135. The main exercises to maximize strength bench Press, squat, deadlift, and farmers walk.

Speed: Training for speed is a perfect example of form matching function. When you train for speed, your body adapts to allow you to be more efficient at expressing that speed. Your body will do things like build dense muscle fibers and remove unnecessary fat. This will help you with the aesthetic aspect functional aesthetics. For the functional aspect, speed will help you tremendously in most athletic activities. When it comes to training for speed, nothing beats sprints.

Conditioning: Fatigue can make a coward out of anyone. When you’re tired, you don’t perform as well as you should and you have a higher risk of getting hurt. Working on your condition is functional training because it allows you to do more of any activity without getting tired. It helps you with aesthetics as well because conditioning exercises help you burn unnecessary fat. Similar to speed training, your body will burn extra fat so you can be more efficient at the activity you’re doing. Carrying dead weight will tire you out faster. There are different ways to work on your conditioning but the most useful ways are swimming, hill sprints, and punching bag exercises.

Mobility: You need to be able to move if you want to be functional. Everything is easier when you know how to move. Being a good mover allows you to express your speed and strength in a more efficient way. Being a good mover will also improve your posture. A strong posture is visually appealing.

Nervous System Training: The most overlooked type of training in the fitness world is nervous system training. Yes, every form of exercise trains your nervous system. When I talk about nervous system training, I’m talking about exercises with the specific purpose of making the nervous system efficient. By making the nervous system more efficient, you’ll be capable of performing better in the other training methods like strength, speed, and conditioning. This will support your aesthetic goals. Two exercises I use to support my nervous system are the dead hang stretch and the leopard crawl .

On the functional side, making the nervous system more efficient will help your brain function better. A better functioning brain will provide benefits like improved memory and better processing of information. This can come in handy when you’re learning something new. This is functional training at it’s truest form.

One of the main reasons people get into fitness is to improve the overall quality of their life. Getting functional aesthetics will definitely help with that. You don’t have to be obsessed with your appearance to know that you feel better when you like what you see in the mirror. In addition to feeling good about your appearance, developing functional aesthetics will let your brain and body perform optimally in the different activities of your life.

If you’d like a personalized program for developing functional aesthetics, please email me at chrisameto7@gmail.com

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Strength is The Solution

This post is about the importance of strength training in any fitness program

If you have a fitness problem, strength is the solution.  Throughout my fitness journey, I realized that for every challenge I’ve faced, getting stronger has helped me get through it . If you’ve been following my blog, you’ll see that I’m a big supporter of  strength training. Why wouldn’t I be? Strength is one of the key foundations of fitness.

Build Muscle

The stronger you are, the easier it is to build muscle. I agree that high volume work is great for building muscle mass but you shouldn’t forget about strength building. Someone who can bench press 255 pounds for seven reps will have a greater capacity to build muscle than someone who can only bench press 180 pounds for seven reps.

The more weight you use, the more muscle fibers are being activated. Greater muscle fiber activation means a greater potential of building muscle. It’s that simple. Diet and recovery are the other factors that will play into muscle growth.

Burn Fat

Getting stronger also helps with fat-loss. Strength training activates more muscle fibers than any other type of training. Speed work is also in that discussion. Even though strength is a function of the nervous system, you will build muscle as a result of strength training.

You won’t look as large as someone who trains with greater volume but you will notice a difference. This muscle gained will raise your resting metabolism, causing you to burn more calories in every activity you do. A side effect of this is you’ll be hungry all the time!

Another reason strength training is great for fat-loss is it causes a lot of metabolic stress. Any type of training that involves using a lot of muscle fibers will have this effect on your body. The stress caused by strength training takes a lot to recover from. Your body will be burning a ton of calories as it’s trying to recover from training. Strength training should be included in any fat-loss program .

Improve Athleticism

Strength is critical for any athlete. I speak from experience when I say strength training will make you better at any athletic activity and sport. Strength training has helped me improve my vertical jump and sprint speed dramatically. If you look at any high level athlete, they have some strength training in their routine.

Even someone on the opposite end of the spectrum like a marathon runner needs some type of strength training. Their strength training won’t be as intense as a power athlete’s program. Their training volume will also be significantly lower.

Yogis can benefit from strength training as well. I’ve talked about how yoga helps strength strength athletes but the reverse can be true. Having a good strength base will make it easier for you to handle yoga poses like the high lunge and chaturanga.

Feel Better

Strength training will make you feel better overall. You’ll have a natural sense of confidence knowing that you’re capable of doing things physically. You’ll also be happy in your body. When you’re strong, you feel powerful. You naturally feel like you can do great things.

Strength training will also help you with your health. When I’ve had some aching joints in the past, strengthening the muscles around that joint helped me find instant relief. That’s why I’m so adamant about building armor.

Strength training has also made me more resilient to stress. When you’re putting yourself self in a high stress situation like being under a heavy barbell, a lot of challenges you face in life seem less significant.

If you want to increase your chances of achieving any health or fitness goal, strength training will help. You don’t have to be a powerlifter or an olympic athlete to benefit from strength training.

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Outdoor Leg Workout For The Ages!

This post is great for people without gym memberships and those who want to spice up their fitness routine.

Following the theme from my previous post,I added an outdoor workout to my routine. I’ll be doing this workout every week and I believe it’ll contribute to my Fitness goals of overall strength, athleticism, and health.

My Workout:

My workout was very simple. I found a short and moderately steep hill and did some hill sprints. The purpose of this workout was to build leg power. Since I do leg work at the gym too, I made sure my total volume was low.

Five sets of two hill sprints. I rested two minutes in between each set. After the hill workout, I did isometric lunges for one minute on each leg. I did two sets for each leg with a minute rest in between.

Benefits of This Workout:

Safety: There’s some form of risk with every workout you do. It depends on a number of factors like your mechanics, pre-existing injuries, and how much you recovered from previous workouts. I believe the rewards of this workout outweigh the risk since there’s no external load involved. Also, the sprints you’re doing is on a hill so won’t be moving fast enough to pull your hamstring or put your ligaments at risk.

Fast-Twitch Muscle Fiber Recruitment: By doing hill sprints with an emphasis on speed and power, you’ll be recruiting a lot of fast-twitch muscles. Fast-Twitch muscles are the muscle fibers that produce the greatest muscle growth.

Fast-twitch muscles also make you a better athlete. The explosive movements you see in sports and in the weightroom involve the usage of a lot of fast-twitch muscles. The isometric lunges also recruit fast twitch muscles due to the fact that you have to activate as much muscle fibers as possible so your legs can stay stable. Doing them after hill sprints makes me work that much harder.

Fat-Loss: Every time I’ve had sprints in my training routine, I’ve been my leanest. It makes sense when you think about how hard your body is working to move fast. There’s so much muscles involved in the movement. Now imagine the extra work you have to do to run up a hill as fast as possible. Sprinting is an aerobic workout too. When I did this workout, I was breathing heavily. My heart was moving faster than a stampede of buffalo. The image below is the aftermath of this workout.

Joint Health: This goes hand in hand with the safety aspect of the workout. Safety aside, I believe this workout makes your joints healthier. I’m speaking from experience when I say that hill sprints have helped me improve my joint health.

My ankles and hips have gotten stronger as a result of running hills. When I first started running hills, I experienced soreness in these joints as a result of the intensity of the movement.

The isometric lunge part of the workout also contributes to joint health. In order to hold the lunge position, your joints have to be stabilized. They also build muscle endurance, which is critical for injury prevention. Most injuries happen when the muscles are fatigued.

Closing Thoughts: If you want to get outside of the weightroom and hit your legs a different way, this article is for you. It’s a fun way to mix up your workouts. So remember, Hill Sprints are awesome and the world is your gym!

Total Body Workout For 2/21/19

I’m sharing the total body workout I’ll be doing tomorrow. This will be part of my current routine.

Fitness is an experiment. You try different things to see how your body responds. You can mix your sets and reps or follow a new workout program. Tomorrow I’ll be doing a workout I’ve never done before. I’ve done all the exercises that will be mentioned but never in one workout. This workout follows the trend I’m going in my fitness.

I’m currently doing a total body workout split. I prefer this method because it let’s me get more work done in less days. I also prefer total body workouts over bodyweight splits because I feel less soreness the following days. The only drawback is total body workouts affect your energy levels more. Different things work for different people but so far this approach has been working for me.

The goal of my workouts is to hit as many muscle groups as possible while also activating a lot of muscle fibers. I talked about the benefits of activating a lot of muscle fibers in my previous post How To Build An Impressive Body .

The Workout

Below is the workout I’ll be doing.

Dynamic Warmup

Dumbbell Overhead Press: 5 sets of 3 with 3 minute rest in between. I’ll be using 85% of my one rep max. I’ve been doing more overhead presses because I feel like my shoulders have been a weak point. Dumbbells allow me to work each shoulder equally.

Squats: 60% of my 1 rep max. I’ll do 5 sets of 3 with 1 minute rest in between. I’ll be using the Compensatory Acceleration Training (CAT) method Use CAT For Strength Gainz.

Farmers Walk: I’ll carry two 90 pound dumbbells for 45 seconds and rest 2 minutes in between sets. It’s hard to do a one rep max percentage for farmer’s walks but you should aim for at least your body weight for the total weight you’ll be carrying. I’ll do 3 rounds of this.

Jump rope for 5 consecutive minutes. I’ll be switching from a steady to a fast pace throughout.

I’ll finish off with some static stretches.

What I like about this workout is that my body won’t be bored. I’ll be working almost every muscle in my body in different ways. This workout has strength, speed, and conditioning in it. If it sounds interesting, give it a try and see how your body responds to it.

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Explosive Fat Burning Workouts

This article is about the fat burning workouts that have worked for me.

I love strength training. Nothing beats the thrill of challenging your body through heavy compound lifts. As much as I focus on strength and performance, I also value my appearance. It feels good to look in the mirror and be happy with what you see. That’s why emphasize fat loss in my fitness routine.

Burning fat will also reveal your hard earned muscle from lifting weights. Doing finishers at the end of your workout will help you burn a ton of fat. Sometimes the best way to train for fat loss is doing a separate fat burning workout.Here’s a list of my favorite fat burning workouts:

400 to 100 M sprints:

I mentioned this workout in a previous article of mine but it’s so effective I have to mention it again. I learned about this from an article written by legendary strength coach Charles Poliquin. In addition to burning a ton of fat, this workout has been found to support your muscle building hormones like HGH and testosterone. There are 4 sets of sprints in this workout. Each sprint goes varying distances

400 meter sprint

Rest for 4 minutes

300 meter sprint

Rest for 3 minutes

200 meter sprint

Rest for 2 minutes

100 meter sprint

Done

Kettlebell Swing Workout: The workout is as simple as the name says. It’s a workout in which you only do kettlebell swings. To make it even simpler, you do 30 seconds of swings followed by 30 seconds of rest. Sometimes you can rest longer if necessary. The goal is to get at least 10 minutes of swings at the end of the workout. It seems like a short amount of time but it makes a difference.

Hill Repeats: I mentioned this workout in a previous article. This is another simple workout I do. The hill I run on is about 20 yards long. In this workout, you’ll sprint up the hill as fast as possible and walk down the hill. I normally do 3 sets of 7 sprints with a minute rest in between.

Funnest Fat Burning Workout : The funnest fat burning workout is playing a sport. When you’re playing a sport, you’re constantly moving at different speeds and in different directions. Your body is working hard and you’re often pushed further based on what your opponent or teammate is doing. Playing sports also helps you make friends and build relationships. My go to sport is pickup basketball.

Closing Thoughts: The reason I do these specific workouts for fat loss is because they compliment my strength training. Kettlebell swings and sprints work a lot of the same muscles used in lifts like squats and deadlifts. They also help me with my ability to generate power, which makes a big difference in weight lifting and sports performance.

The Magic of Supersets

This article is about how supersets can help you build muscle and burn fat. Article also includes a sample workout routine.

Is it possible to build muscle and burn fat at the same time? From my experience, it can be done. There are many factor involved with building muscle and burning fat simultaneously such as diet, training, and sleep. One method that has worked for me is using superset.

What Are Supersets?

Supersets are when you do two different movements consecutively. The key is two do two movements that work opposite  muscle groups. An example would be push ups followed immediately by rows. A bad example would be bench press followed by push ups. Supersets don’t always have to be done with opposite movements as long as the 2 movements don’t work the same muscles.

There’s a number of reasons why supersets are great for building muscle and burning fat at the same time. The muscle building benefits are obvious as you’re lifting a weight that’s challenging enough to build muscles for a good amount of reps, preferably 6-10 reps. This is the typical rep range used when building muscle. Since you’r working different muscle groups for each movement, you’ll still be in the muscle building range for each movement. Supersets work for fat loss because by being in constant motion, you keep your heart rate high for a longer duration. This is similar to when you’re doing an intense form of cardio.

Another benefit of supersets is that it saves you time. By doing two consecutive movements, you get more done in less time. The more you can incorporate supersets in your routine, the less days you’ll have to go to the gym since many muscle groups will be hit in each workout. I like to do this for my accessory lifts because the main lifts like squats bench press, and deadlifts require more energy and concentration.

 

Sample Workout

Below is a workout I added to my routine when I was focused on building muscle and burning fat. I believe this workout set a good foundation for me as I’m currently focused on building strength.

1. Back Squats–  With the back squat, I like to make the eccentric or lowering of the weight slow. The eccentric portion of a lift is when the most muscle tear occurs. Muscle tear leads to muscle growth once you recover. Once I reach the bottom position, I pause at the bottom for 3 seconds. You can also replace the back squat with the deadlift for this workout.

3 sets of 7 with a 1.5 minute rest in between each rep.

Set 1:

2. Legs and Back Superset: Bulgarian Split Squat and Bent Over Row

Bulgarian Split Squat– 6 reps

Bent Over Row– 7 reps

Rest for 1 minute

Repeat til you complete 3 sets

3. Physioball Hamstring Curl.

3 sets of 30 with a 1 minute rest in between.

4. Finisher: To end this workout, I usually do the jump rope or punching bag finisher that I mentioned in my previous post Finish Strong and Burn Fat! . You can use the kettlebell finisher too if your hips aren’t too tired from the squats and split squats.

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Finish Strong and Burn Fat!

In order to burn body fat, you have to be able to finish strong. The fat in your body is most vulnerable towards the end of your workout. Whether I was focused on building muscle, gaining strength, or recovering from injury, I always made a conscious effort to keep my body fat at a low percentage. Obviously diet is the most important component but you need the right exercises to maximize your fat loss results.

All my gym workouts include a fat loss finisher. I don’t use machines because I feel like I’m limiting my body. I like to do finishers that provide functional benefits. Here’s a list of the finishers that have worked for me.

Jump Rope Finisher: My jump rope finisher is simple but effective. I usually do 200 repetitions at a casual pace followed by an all out burst. I repeat this sequence til I get up to 1000 moderate pace repetitions followed by an all out burst. This can take 5-10 minutes depending on if you want to continue past the 1000. There’s no rest.

Kettlebell Swing: In my previous post, I mentioned the awesome benefits of the kettlebell swing Get an Awesome Body With Kettlebell Swings . My kettlebell finisher involves me doing 20 rep swings, followed by a plank in which I do ten deep belly breaths. I repeat this sequence til I get at least 100 swings. You can add more repetitions if your aerobic capacity allow it.

Jump rope/ Kettlebell Swing Combo: This finisher is a form of Supramaximal Interval Training (S.M.I.T). This form of interval training is different than High Intensity Interval Training (HIIT). S.M.I.T involves you repeatedly moving at an intense rate and then resting completely. I usually do 20 intense kettlebell swings followed immediately by jump roping at maximal speed. I keep jump roping til I miss a rep. I like to place myself far from the gym water fountain. After I do a set, I walk to the water fountain to get a sip of water and when I walk back I do another set. You can also rest for a minute. I continue til I do 4 sets. One word to describe this finisher is ferocious.

Bag Work: You’ll need boxing gloves to do this finisher safely. I basically throw random punches on a heavy punching bag for 1 minute. I like to switch between slow jabs and fast power punches. I also switch my boxing stances from traditional to south paw. Switching your movement prevents your body from getting comfortable. Constantly challenging your body means more calories burned.

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Get an Awesome Body With Kettlebell Swings

This article is about how kettlebell swings will transform your body.

If Kettlebell Swings are the only movement you do for the rest of your life, you’d have a functional and attractive body. I’ve heard stories of people losing several pounds and dropping layers of fat just by doing 10-20 minutes of Kettlebell Swings per day. The kettlebell swing was a key movement in Tim Ferris’ book the 4 Hour Body. It’s also held in high regard by prominent strength coaches like Dan John and Bret Contreras.

As you know I’m a big supporter of sprints  Sprints, Sprints, and more Sprints. Unfortunately, some people aren’t well suited to perform sprints whether it’s due to injury, problems, or other reasons. Kettlebell Swings provide the same benefits as sprints minus the risk of hamstring pulls or joint strain. In fact, when I had a knee injury four years ago, I relied on Kettlebell Swings as my form of cardio. The Kettlebell swings actually contributed to my recovery due to the work it did on my posterior chain. They allow me to get a great cardio workout during the winter.

Kettlebell Swings and Fat Loss:

The kettlebell swings are so effective for fat loss because they work every muscle in your body. From the posterior chain muscles like glutes and hamstrings to the upper back and shoulder, the kettlebell swing is the total package. To reap the fat loss benefits of kettlebell swings, it’s best to do a high volume. You can also use kettlebell swings as a super-set with other exercises.

Kettlebell Swings and Performance:

Fat loss benefits aren’t the only benefits of swings. Since the posterior chain ( the backside of your body from upper back to calves) are critical to sprinting and jumping, kettlebell swings can make you a better athlete. By strengthening these muscles, you’ll also improve in various lifts especially the deadlift. The kettlebell swing is such a major complement to the deadlift for a number of reasons. The kettlebell swing is a hinge movement just like the deadlift. The kettlebell swing strengthens the same muscles that are highly utilized in the deadlift. The kettlebell swing teaches you how to move your hips in an explosive manner. Explosive hips will allow you to have a more fluid motion on your deadlifts. The kettlebell swing will strengthen your grip due to you having to hold the weight for several reps while still moving at explosively. Your core will get a good workout too because you have to stabilize your spine throughout the whole movement.

Kettlebell Swing Workouts:

I’m usually on and off with my usage of kettlebell swings but I plan on making a conscious effort use them at least once per week. There’s one protocol that has worked for me. I learned it on t-nation.com. The protocol involves doing 20 swings followed by a plank in which you’ll do ten deep belly breaths. Then you keep repeating this til you do at least 100 swings. There’s no rest in between.

Another protocol that I want to incorporate takes 5 minutes. In this protocol, you’ll do as many swings as you can for 30 seconds, followed by 30 seconds on rest. You repeat this sequence til the five minutes are up. I like this protocol because it holds you accountable. You can’t just settle for a certain number of reps. By being timed, you’re challenged to get up as much as possible, making the workout more intense. I plan on going back and forth between this protocol and the one I learned on t-nation.com to keep my body guessing.

 How To Do Kettlebell Swings:

The first thing I’ll tell you is that the kettlebell swing is not a squat.

  1. Stand with your legs slightly wider than shoulder width. There will be a kettlebell in between your legs.
  2. Pick up the kettlebell and grip it tightly with both hands. Your palms should be facing your body.
  3. Lean forward while maintaining a neutral spine. Slightly bend your knees and hips.
  4. Your forearms should be in contact with your inner thigh in the bottom position.
  5. Drive your hips forward when pushing the kettlebell forward. All your momentum should be from your hips and hamstrings. Your knees and hips should be straight at the top position and the kettlebell should be at shoulder height.
  6. Keep your arms straight and your core braced throughout the movement.

There are countless videos on YouTube if you want a more visual instruction.

Bonus: If you want to take the kettlebell swing to another level, do a partner assisted kettlebell swing. This variation makes the move a lot more difficult. The way it works is when you’re at the top position, your partner will push the kettlebell down. The challenge comes from taking the momentum of the downward swing and quickly moving the kettlebell back up. The partner assisted kettlebell swing will give you a significant boost in athleticism. Craig Marker of StrongFirst states that the partner assisted kettlebell swing can provided similar benefits as the depth jump. If you don’t have a partner, make a conscious effort to make the eccentric portion of the swing as explosive as fast as possible.

Source Link: https://www.strongfirst.com/get-benefit-depth-jumps-without-jumping/

If you want a lean muscular physique in addition to greater athletic performance, add the kettlebell swing to your routine. The swing will make you look good and feel good. Always remember that it’s important to have good form.

 

Walk This Way To Burn Fat!

This post is about how fasted walking is a good way to lose fat.

Whenever I wanted to focus on fat loss, I’d add fasted walking to my workout arsenal. I enjoy fasted walking for fat loss because it’s not as strenuous as other fat loss exercises like sprinting or high intensity interval training. I originally learned about fasted walking on the YouTube page Strength Camp and have gotten great results from it.

The easiest way to implement fasted walking is by going for a walk first thing in the morning, before eating breakfast. You can still brush your teeth and handle other tasks. The key is walking with an empty stomach. The reason fasted walking is so efficient for fat loss is that your body only has fat to burn. Aerobic exercise like walking and jogging uses the carbs in your system as fuel. Once the carbs have been used up, your fat then gets used as fuel. In a fasted state, your body goes straight to burning fat since there’s no carbs to burn.

I wouldn’t recommend doing more intense forms of cardio on an empty stomach because it can leave you. I’ve even heard that doing more intense forms of cardio like jogging on an empty stomach can cause muscle loss. From my experience, I’ve been able to maintain muscle when adding fasted walking to my workout routine. I’ve also seen the usual benefits associated with regular walking like improved mood, mental clarity, and better blood flow.

All you have to do is go for a walk for 30 minutes to an hour to reap the benefits. If it means waking up earlier than you usually do, the fat loss and improved health are totally worth it.

What are your favorite fat loss methods?

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