“Hey everyone! This is Coach Reid here from EarthFIT. Today I’m going to show you how to do a correct clean with a kettlebell, whether it’d be 1 or 2 arms here. I’ve seen a lot of people coming to me saying that they’ve got bruised wrist and bruised arms from swinging those kettlebells up in doing a clean there and getting bruised on the wrist, so today I’m going to show you how to alleviate that.
And so you are going to pick up your one kettlebell, it’s much like a swing on the back swing all about popping through the hips there so you are going to come down popping those weights up, twisting your arm there (please see the video) to get it up into the rack position. So I see a lot of this when I watching people do swings coming up and it’s really hitting their arm, they’re hitting their for forearm and bruising them. So again, we want that palm facing the leg here to start. I’m going to go through it slowly here and we are going to rotate your palm out as you come up there so coming down and slowly rotating up so you are just catching up here. So again coming down palm facing your leg there and rotating it out as you come up so the same form if you have both [kettlebells] here, going through the motion a little bit more quickly now. So I’m coming down, swinging those weights up, catching high and back down and swinging back up there.
So it looks the same if you got double but that’s to make sure of rotating your hands out so that you are not hitting your forearms and bruising them on the kettlebell clean here.”
“Hey! What’s up? It’s Ian Hart (Beaufort Personal Trainer) here at EarthFIT Connecticut and today I’m going to be doing 4 Exercises Kettle Bell Circuit. You can use whatever weight you can do as many reps that weight fits or suits for you.
Today I’m going to be doing 5 reps of each exercise with the pretty heavy weight 72lbs Kettle Bell so I’m going to be doing 5 reps with One Arm Swings (on each side), 5 Cleans, 5 Snatches and then 5 what I called Power Bombs I don’t even know what they’re called and I’m going to be doing that in circuit for 3 sets so pick a weight that works for you. If 10 reps works for you with a lighter weight that’s great, go ahead and try that out. I’m going to get started and show you one set of this Kettle Bell Circuit.
(Please see the video)
The last one can be a little tricky. Make sure you are using a proper weight.
So there you have it – Thanksgiving Kettle Bell Circuit. Go ahead give it a shot!”
Is a personal trainer a misunderstood and underestimated necessity? Let us discover whether a it is truly a luxury. Getting a personal trainer may be observed by a lot of people as the ultimate luxury when it comes to health, fitness and weight loss. If you are located at Beaufort, you will be pleasantly surprised because there are some excellent recommendations for you.
Cost of a Beaufort personal trainer
“If you pay for a personal training session per hour, there may also be some hidden costs like transportation, parking, undisclosed or poorly disclosed gym sign-up fees and any specific gear/clothing you might have to buy. Also consider whether the program designed for you will contain supplements and note how much they will cost. Beware that all this may add up. Calculate the expected monthly fitness expenses and determine if they are realistic for your budget. At EarthFIT gym, you will have access to Beaufort’s best personal trainer at very competitive affordable prices; that way you can enjoy all the benefits of a personal trainer with none of the guilt.”
Identifying a good Beaufort personal trainer
“An excellent personal trainer has many important characteristics. Of the needed attributes, being certified is definitely the most notable. Being certified from a recognized body means that the Beaufort personal trainer posses much needed anatomy and structural biomechanics knowledge. The National Strength and Conditioning association (NSCA). You also have to check that the personal trainer holds a valid CPR certificate and previous training experience.
Another important factor to seek in the personal trainer that you seek out at Beaufort is finding a professional trainer that mixes and matches between techniques and expertise; someone who offers Kettle Bell training and functional movement screening along with the regular free weights and machines for instance.”
Benefits of hiring a Beaufort personal trainer
“A personal trainer can perform an initial assessment of your fitness level and suggest exercises that you can actually do; as opposed to a ready-made exercise plan which could be composed of advanced exercises only a bodybuilding professional can do. If you begin a fitness program on your own, you will be missing out on many advantages.
A Beaufort personal trainer is the only one that can assess any muscular imbalances you might have and plan a program to address the weaker muscles so as to improve your functional ability and reduce your risks of injury. For instance, one of the major cause of quitting a fitness program (especially the aerobic component that involves running or jogging) is anterior knee pain. Many pre-existing muscular imbalances predispose to anterior knee pain such as a weak quadriceps/weak vastus lateralus, or in some instances tightness in the posterior muscles of the thigh, or the iliotibial band is behind the functional instability of the knee. These conditions can only be detected and properly addressed by a professional. And if they go unnoticed, and you start yourself on a jogging routine for example, you will be setting yourself up for knee pain due to patellofemoral syndrome, or the common condition known as runner’s knee.”
There are so many stretches to choose from when it comes to an after-workout cool down. We use this type of stretching at EarthFIT right after our group personal training sessions. They really are the best and most powerful stretches that you can do with relative ease for maximal effect. It also targets the muscle groups that tend to be tighter on most. So these stretches will benefit the general population.
A few things to remember with stretching:
Do static stretching (holding the stretch for longer than 12 seconds)only after you have warmed up. Stretching on cold muscles has no effect; some research has shown that it can have a negative effect, causing relaxation of the muscle, which is the last thing you want to do before a work out.
Do dynamic stretching (an example would be butt kicks while jogging) as part of your warm up. Or you can actually use some light kettle bell movements as a great warm up.
Stretching should be slightly uncomfortable
The info below is meant for static stretching after a work out like our group personal training sessions.
Stretching is just like working out to get the benefit it has to be done a few times a week with reps and sets to see progressive results
Hey, what’s going on, this is Ian Hart here, and today I am going to go over with you the top 10 stretches. Actually, there are a few more, but I’m going to go through each one and try to describe how to do it as you watch the video, and explain what the benefit is of each stretch.
1) So the first one is a hip flexor stretch and it’s going to be right foot forwardor back (is this left foot back?) and you can do it vice versa, the knees on the ground. You’re keeping your abs tight and you’re pushing your hips forward. And don’t arch your back too much, and you want to feel a stretch in your hips. So you’re pushing your hips forward to feel the hip flexors. Then a more advanced approach is to reach back and to grab your foot. And this will also stretch the specific muscle that crosses the hips and the knee, as well as your quads and your hip flexors. So this is a very, really beneficial stretch and it actually is one of the only stretches that can get certain muscles in your legs. Then from here, when you pull back, you want to just feel a good stretch. The stretch should be slightly uncomfortable, and that goes for all of the stretches that you see here. And this is similar to what we do after our training sessions at EarthFIT. So that’s stretch number one; the kneeling hip flexor stretch.
2) What I want you to do is grab a belt or a rope. And you’re going to keep your knees completely locked; you’re pulling one leg back, straight, and doing a hamstring stretch. You want to hold each stretch too, for about 20 seconds. I’m showing you a faster version in the video, so just keep that in mind.
3) And then you’re going to drop your leg to the right. Don’t let it hit the ground, still keeping your knee locked and stretching the inner thigh. From there, you hold that a minimum of 10 seconds, but 20 seconds is best;
4) Cross to the other side. And this will help with your hip again, another hip stretcher, but this is going to be the outside and it stretches your IT band, it goes across the hip and down the side of your leg. So from your hip to your knee you might feel it. This stretch will get sometimes down below the knee.
So this is stretch number two, three and four. So you have hamstring, inner thigh, which is adductors, and the abductors which is outer thigh.
5) The next one we have is a glute stretch. Cross your left leg over your right knee, pull your knee into your chest, and just feel your gluteus maximus in your butt stretching.
6) Then we have what we call the Chrysalis stretch. It’s like the butterfly’s formation, but you’re pulling your forehead towards your toes and you’re looking for a stretch in your lower back. A lot of people who have tight adductors, or tight inner thigh muscles, will feel a stretch there. If you do feel a stretch in your inner thigh, go ahead and push your feet forward, grab your toes again, and then pull yourself forward. Again, you want to hold for a minimum of 15 seconds roughly.
7) The Sit and Reach stretch. What I want you to do is keep your knees completely locked and your ankles as close together as possible (so legs together from thighs to feet). And then you’re going to reach for your toes, again keeping your knees completely locked – very important. You’re going to feel a stretch in your hamstrings, possibly in your calves. But eventually, if not now, in the future, we want you to feel your lower back stretching. Another important detail is you’re dropping your head towards your knees so you feel your whole spine lengthen. Don’t bounce. So literally, if you do this properly, you can feel it all the way from your feet to the top of your head. But we want to focus on the back as well, and just hold that for 20 seconds.
8) From there, we’re going to do the Child’s Pose. You’re kneeling, sitting back on your heels. You’re going to: (a) crawl as far forward as you can first; (b) crawl to the right and gently push your body to the left; and (c) then go to the other side. This one, you’re feeling a lat stretch along the side of your body. And you might feel all the way down to your hip.
9) Stretch number nine is going to be a quad stretch again – Standing Quad Stretch. Balance on one foot – if you need to, go ahead and hold on to something. Pull back, keeping your abs tight again and hold.
10) Finally, we have an Arm stretch. If you need to, make sure that you’re grabbing the strap that we used in stretches 2, 3 and 4 as tight as possible. And then open up your chest: take a deep breath in, so you really feel a good stretch into your breath, and you feel it down your arms as well.
Bonus stretch: a neck stretch to the side. Make sure you’re standing up nice and straight. And after that you can do a nice neck rotation to both sides just to loosen up all the muscles around the neck.
So, there you have it. This is Ian Hart at the EarthFIT Training Blog, and we’re in Beaufort (SC). We’re personal trainers in Beaufort. So if you have any comments or questions on the stretches, these are some stretches that I find the most beneficial right after training. They are great for a cool down. And then it helps with the recovery of the whole training process. So there you have it. This is Ian Hart at beaufortpersonaltraining.com, and earthfittraining.com. Go ahead and leave a comment and I will happily answer you. Thanks, bye!