Kettlebell Swing Basics

Senior SFGs Lance Coffel and Andrea U-Shi Chang demonstrating the basics of a kettlebell swing.
Standards to look for:
1. The back is neutral. The neck is slightly extended or neutral on the bottom of the swing.
2. The heels, toes, and the balls of the feet are planted and the knees track the toes.
3. The shoulders are packed.
4. The kettlebell handle passes above the knees during the backswing.
5. The arms are straight in the bottom position.
6. There is no forward knee movement (increasing ankle dorsiflexion) on the upswing.
7. The body forms a straight line on the top of the swing: the hips and knees extend fully, the spine is neutral.
8. The kettlebell forms an extension of the straight arm(s) at the top of the swing. A slight elbow bend is acceptable.
9. The biomechanical breathing match.
10. The abs and glutes visibly contract at the top of the swing.
11. The kettlebell floats momentarily on the top of the swing.

Incorporate the Swing and the Get-Up into Pavel’s acclaimed minimalist kettlebell program: Kettlebell Simple and Sinister.

Training for and Running a Half Marathon

Running provides energy which grow when you add a smile as often as possible along your route. Greet dog walkers and other joggers, plants, trees, and deer. Your outward positivity affects your inward delight. Yes, truly, the rewards are wonderful.

Exercises and Workouts – 3 Exercises To Perform To Build Up To A Pull-Up

Looking to do an upper-body compound pulling exercise, a pull-up, with your exercise routine? Being able to do a pull-up is one fitness goal so many people strive for and approach, simply by trying to do “a pull up” over and over again. The problem with this approach, however, is until you build up enough strength in the muscles necessary to do the pull-up, you simply won’t meet with success. This said, let’s go over some of the other moves you really should be focusing on in your workout routine to help you get closer to doing the pull-up.

Get Up and Get Moving!

People associate exercising with weight loss. The chief motivator to exercise is to fit into those jeans or show off a buffed body! However, there is more to exercise than just that. Regular exercise decrease your risk for heart related disorders, reduce the risk for cancer and are a great stress reliever. Read on to learn about the many benefits of exercising.

Exercises and Workouts – The Perfect Exercise to Use To Build Up Your Backside

Wondering what you can do to build up your backside? If so, the glute-hip raise is the perfect exercise to consider using. Very few exercises are able to successfully isolate the glute muscles themselves, so you might find your quads and hamstrings begin to take over. When they do, this means less total stress is being placed on the glute muscles, which may mean you simply don’t see the progress you’re after. Let’s walk you through what this exercise is all about so you can start including it in your workout routine…

Get Moving – How to Step Away From Sedentary

If your work requires you to sit in front of a computer for long periods of time, you may wish to invest in a timer to help get you up and moving around on a regular basis throughout the day. Not only is it better for your body, it also improves productivity.

Exercises and Workouts – Preventing Knee Pain and Injuries

If you’ve started up on a cardiovascular workout program involving running, it’s time to educate yourself on what you can do to stay injury free. Due to it’s high-impact nature, running is a form of exercise with the potential to lead to multiple injuries if you aren’t careful. By learning what most often leads to these injuries, however, you can make sure you stay pain-free well into the future. Today we’re talking about runner’s knee. Whether it’s s sharp pain that comes and goes, or a dull pain that’s always present if you’re running, understanding the potential causes can help you nip this injury in the bud…

Core Strengthening Exercises Help You Develop A Strong Core

A well-built and developed core is the dream of every fitness enthusiast. The core is said to be the center pillar of the body. A muscular and healthy core is what defines strength. The best way to obtain a healthy core is by mixing a combination of diet, cardio and weight training.

Family Health and Wellness Ideas for Fall

Wellness is about a state of wellbeing and health in your family’s life. As the autumn season comes peeking around the corner, here are some fun & family friendly activities to keep everyone in your household staying active, healthy, and connecting with one another through health & wellness!

A Simple Seated Isometric Exercise Workout For Seniors

Isometric exercises can be a good part of an exercise program for seniors. Here is a simple, seated isometric exercise program for seniors that I have been doing for years.

Making It Through The First Months of Exercising

Starting to exercise again is going to be difficult especially if you have not worked out for quite some time. This needs to be expected. It will be uncomfortable for someone who has not exercised for a long time, and naturally getting sore afterwards is a whole other issue that will need to be dealt with. Here’s how to help with the first few months of the new exercise routine.

Exercises and Workouts – Four Things To Look For In A Running Shoe

As you go about getting onto a regular workout program, it’s vital you have good workout gear to support your efforts. The most important element to invest in is a good quality properly fitting running shoe so you feel supported as you go about your chosen activity. Choosing a well fitting running shoe can take some time and effort, however, and you must know what to be on the lookout for. If you become a regular runner, these shoes should last between three and four months, so its well worth making the effort. Your feet swell during the day and will be largest at the end of the day, so this is the time to try your shoes on to help avoid buying shoes that will be too small. Let’s take you through the four factors to consider when choosing your shoes…

Engage More Muscles, Burn More Calories

When you exercise, you can accomplish more in a shorter amount of time with compound exercises. Don’t waste your time on isolated movements. Train your body the right way and move better.

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