Deep 6 Kettlebell Workout

[Eliz Mettert]

Ifyou have spent a hot second on my site or if you follow my social media, you know that I have deep love for kettlebell training. And I love nothing more than helping folks return to kettlebell training after pregnancy.

Kettlebells can be a great tool to use during your postpartum rehab and foray back into strength training. But there is a difference between using kettlebells for rehab or progressing back into strength training and going full bore back into hardstyle kettlebell training.

On inhale, your diaphragm contracts downward and creates pressure in your abdomen (intra-abdominal pressure, like filling a balloon with air); this pressure stabilizes your spine. On exhale, your diaphragm contracts upwards and your pelvic floor and innermost abs also contract. The contraction of your pelvic floor and abs create stability on exhale.

Hardstyle kettlebell training relies a lot on the hardstyle tension breath. This breath generates maximum tension and pressure in the core to stabilize lifts. Rather than dialing in the amount of tension required for a given task, hardstyle kettlebell asks you to create max tension for every lift. If you are newly postpartum or if you are managing a pelvic floor consideration, this excess tension may be hard to manage and/or may exacerbate any existing weaknesses in your core canister.

Ideally, the members of your inner core, your Powerhouse, work together as a team. Their function is coordinated. When you are newly postpartum, that coordination is usually lacking. Lack of coordination can result in a range of pelvic floor dysfunctions or conditions. Coordination can be restored through breathing.

In order to manage tension in a full lockout at the top of ballistic movements, you will need at a minimum the ability to hold yourself in a plank for some period of time (say 30-60 seconds) and have the ability to breathe the entire time. This is so you can resist the forward pull of the kettlebell at the top of the swing.

If you are experiencing leaking, doming, pelvic pain or pressure during exercise, your core is likely not firing on all cylinders yet. Spend a bit more time retraining and building foundational core strength before throwing hire demand exercises, like swings and snatches, their way.

1) Overextending hips at the top of the movements. This puts extra pressure through the abdominal wall and may compromise the full function of the inner core. If you leak or dome at the top of a swing, get those hips back and stop in a vertical plane.

3) Poor biomechanics. Do you know the difference between a squat and a hinge? Do you know how to move your pelvis without taking your lower back along for the ride? You need to have the knowledge and mobility to maintain a neutral back throughout your movements.

If you are looking for professional guidance to support your return to kettlebell work, I offer 1:1 coaching, online and accessible anywhere in the world. I can also help you troubleshoot symptoms like pain, peeing or abdominal coning remotely. Reach out for more information.

Take a deep dive into HOW to perform the Connection Breath and use it to feel stronger in your postpartum exercise. Download my free guide The No B.S. Guide to a Stronger, Drier Pregnancy and Postpartum.

Once that was completed, we got into the actual pool for a screening to make sure I would not immediately drown. Again, it started slow: 10 minutes of treading water, then crossing the pool underwater, a satisfying application of the crash course in breathwork I had just completed. But the next exercise felt very unnatural: swimming on your side, scissoring your legs, and paddling with one arm, while holding 10 lb. rubberized black brick out of the water. This was the moment I realized how difficult this was going to be, but I passed.

After the screening, we moved into dumbbell water walks: I was told to strap my goggles on, grab a set of 45-pounders and calmly walk from the shallow end to the deep end and back, a tortuous circle of hell. The idea is to use the breathwork we had learned to keep yourself calm even when you feel like you are going to die. I gave in to that feeling the first few rounds: panicking, fumbling the weights, scrambling for air. But slowly, I began to get the hang of it, moving surely and quickly under the water, using momentum and breath to propel me around the pool. It was invigorating.

Next was the actual workout. They call it a burner: The brick swim, five dry land dumbbell jumps, an underwater crossover followed by ten poolside muscle-ups, and then my newly beloved underwater dumbbell walk. I watched other guys handle it well: everyone had weak spots, sure, but they were getting it done gracefully.

To say that the kettlebell swing is the foundation that all ballistic movements with the kettlebell are based on would be an understatement. The swing establishes a deep and powerful explosive groove that allows the athlete to generate power from the ground up. It reinforces transitional and positional strength skills as well as developing a fine tuned ability to go from absolute relaxation to absolute tension in a heartbeat (one that is beating very fast as well).

Dragon Door Publications / The author(s) and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions or opinions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.

We were often using scaffolding to build high walls and with several bricklayers working at once. I had to move constantly from mixing cement to delivering wet cement and blocks to each bricklayer to keep them constantly supplied to build walls.

Here I demonstrate how to use an ascending pyramid format with emphasis on progressively stimulating your body and nervous system in preparation for high intensity (heavy) lifting to get maximum performance.

The Higher and Deeper workout I shared in my vlog today is one of many different types of workouts I used when conditioning Mike Salemi, a Master of Sport in Kettlebell Lifting and former International Kettleball and Fitness Foundation (IKFF) National Champion.

Mike has developed a fantastic, two-day kettlebell workshop that will give you some very important fundamental skills and tools you can use for any form of conditioning, from personal health and fitness to sports-specific, or even CrossFit style, training.

Here you can see him helping Angie with the laundry. Angie thought it was pretty funny that the first thing he did was to grab a pair of her underwear and put them across his body. Oh boy, you never know what this guy will get up to!

I spent many years intensively studying the works of Rudolf Steiner. He was a true genius, and a very spiritually evolved man who left the world biodynamic farming, the Waldorf school system, anthroposophic medicine and much more.

Tom Cohen also goes into how Steiner was able to predict that the heart was a 7-sided figure (later named chestahedron) that sits in an imaginary box in your chest, long before they were able to actually prove that the heart was not a pump but a vortex and was this shape.

Captain Fantastic (Viggo Mortensen) is he story of an unconventional father who is forced to leave his self-created paradise and bring his family into society for the first time. He and his wife had homeschooled the children in the wilderness, and also gave them the training to survive a wide variety of situations.

This is a story of an amazingly intelligent, open-minded man who rocked both the academic establishment and the church with the discovery of the cave paintings he and his daughter found in a cave they were exploring.

In The Sea of Trees, Matthew McConaughey stars as a professor with a troubled past traveling to a Japanese forest with a dark history. There he meets a mysterious stranger who takes him on a life-changing journey of love, discovery and redemption.

For those of you who believe that angels can manifest as human beings when Divine Intervention is justified, you will find this a deep, powerful movie that opens us up to the richness of life and death, and the many lessons we can learn in life. I hope you enjoy it.

I was here at my office doing some work yesterday, getting ready to do some audio recording, when all-of-the-sudden, I heard a VERY LOUD helicopter. I looked out the window and saw what you see above.

And, because we lose our joint mobility as we age, this alone is a solid reason to perform some type of deep squat (such as the kettlebell goblet squat), again providing we can do this without pain.

Scott is the passionate host of The Rdella Training Podcast, a leading weekly fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon and currently working on his follow-up book. To learn more about Scott, please visit our About Page.

Currently you have JavaScript disabled. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page. Click here for instructions on how to enable JavaScript in your browser.

Headspace recommends a four-second pattern for its deep breathing exercise. You'll inhale through your nose for four seconds, hold for four, exhale through your mouth for four seconds, and hold again for four seconds.

Repeat the cycle five times to take the session to just over a minute. You can do it with your eyes open or closed and you don't need to be sitting or laying down to start (although you can, if that's comfortable).

During a meditation session, you pay attention to your breath but you don't alter it. This short exercise was different, as you intentionally change the way you breathe, inhaling and exhaling for longer periods. This helps slow your heart rate down, which makes you feel calmer.

3a8082e126