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For a vegan breakfast sandwich that will power you through the morning, look to this pita pocket stuffed with a blend of spiced chickpeas and sautéed veggies. It’s prepared in advance, then stashed in the freezer, ready to be reheated in the oven while you buzz through your morning routine.
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When you need a satisfying snack to fuel you through the afternoon slump or help you recover from an intense workout, what do you reach for? My guess is some sort of sweet bar with dried fruit, nuts, and oats. And while granola bars are great, sometimes you’ve just got to switch things up — take a walk on the savory side with these homemade power bars. You won’t regret it.
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If your training goals include developing explosive hip power and core strength, mastering the kettlebell clean is a must.
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This skill is often overlooked in most training programs, or treated as a transition movement to the rack position in preparation for others skills like the Military Press or Squats. However, the kettlebell clean is valuable and beneficial, as a stand-alone skill.
It isn’t one of the easiest skills to learn, but once you’ve mastered it, the kettlebell clean is one of the easiest to perform.
In this article, I’ll start with a step-by-step review of the kettlebell clean, then take a look at it as a transition exercise, discuss its importance for other exercises, and review some variations you can add to your program as stand-alone skills—but only after you have mastered the basics. In the final video I’ll show you some common errors with the kettlebell clean and how you can, well… clean those right up!
When working with someone new to kettlebells, or new to kettlebell cleans, I like starting with a modification called a “cheat clean.” Though its name may imply that this version of a kettlebell clean is somehow inferior or not the correct way to perform a clean, it’s actually a great movement to start with when learning to clean, and I use it with all my beginner students.
If you are a beginner and have never performed a kettlebell clean, or you’ve been doing cleans for a while, but keep bruising your wrists*, it’s a good idea to start with (or step back to) this modification, before progressing to a proper kettlebell clean.
*Note: A kettlebell clean should not be leaving bruises your wrists or forearms.
In this FREE report, we detail why you’re probably not getting the results you want, and what to do. The good news? It’s simpler than you might think!
Make sure you understand the movement and stay safe—read the step-by-step cues below for the cheat clean as well as the proper kettlebell clean, then watch the video before you try these skills:
Until you are smoothly finishing in the rack position consistently, I do not recommend doing cleans for a high number of repetitions.
Stand in the same position as with the cheat clean above, only this time you will grab the bell only with the right hand. You can leave your left arm by your side.
All other steps are the same as above. It is important to note that the working hand and arm stay close to the body and the kettlebell should not be flipping and banging down onto your wrist.
Watch the video below for demonstration of the cheat clean and proper kettlebell clean before giving this skill a try:
The clean is often a transition step to get into the starting position for other skills such as the military press and squat. To stay safe and reduce the likelihood of an injury, this skills must be dialed in.
We have a saying at StrongFirst: “Your press is only as good as your clean.” If you clean a heavy bell, but it’s sloppy and knocks you off balance, you likely won’t be able to press it, or if you manage to press it, it won’t be with good, safe technique. The same holds true when doing front squats. If you do not have a solid clean—with a pause in the rack position with your abs braced—your squat will not be as strong. Cleans are also used as a transition to other kettlebell skills like the push press, jerk, and bent press.
When you realize just how important it is to have a good clean, you can see how spending some time building a solid foundation with each new bell size will help you improve your ability to perform each skill.
After you have mastered the kettlebell clean, you can begin to load it with heavier bells, or work on more challenging versions of the movement to add variety when training the clean as a stand-alone skill. The following are three of my favorite clean variations. Review the step-by-step cues, then watch the video to make sure you understand the movements.
The dead clean is done without the hike pass.
The bottoms-up clean can be performed in the same manner as the proper kettlebell clean or the dead clean, however in the final position the bell ends up balanced upside down in your hand, greatly increasing the difficulty level.
One of the many things I love about the bottoms-up clean is that it exposes any weak links in your core and/or grip strength. This skill requires full-body tension, from your feet all the way up to your shoulders. Without it, you won’t be able to keep the bell in the bottoms-up position. It will flip over (and bang up your wrist and forearm—ouch!).
Stay safe. No matter how heavy your regular cleans are, start with a very light bell for bottoms-up cleans, and work your way up.
The double clean is no different than the proper clean, except that you clean a bell with each hand simultaneously. This requires more grip strength and more hip drive, plus a slightly wider stance to allow enough room to hike both bells without hitting your knees.
Again, safety first! Start with lighter bells until you get the hang of doing a clean with two bells, and when you feel comfortable with your technique, progress to heavier bells.
The three most common errors you might experience when learning to perform kettlebell cleans include:
In the video below, I review common errors and cues to help you avoid them.
As with any new skill, focus first on understanding and learning how to perform a basic clean correctly. Pattern and practice it with a lighter load, and only after you’ve mastered the basic movement, progress to using a heavier bell. In order to build a solid foundation and stay safe and injury-free, it’s important that you follow this approach. Though it is an often-overlooked foundation movement in kettlebell training, when executed correctly the kettlebell clean (and its many variations) is one of the keys to developing a strong, functional core and unlocking your explosive hip power.
Adding this exercise and its variations to your arsenal ensures that you’re incorporating big bang-for-your buck exercises that will help you make progress instead of wasting your time on exercises that won’t get you results.
If you’ve been training harder and harder, only to realize that you’re not getting the results you’re looking for, and you want some more guidance, we can help.
There’s nothing more heartbreaking than watching women exhaust themselves in the gym, desperate for results, only to end up spinning their wheels and not making the progress they want to make. That’s why we created our FREE Report, Why You’re Training Hard And Not Seeing Results.
In this FREE Report, we detail why you’re probably not getting the results you desire, and how you can remedy it. The good news? It’s simpler than you might think! (And it doesn’t involve working harder!)
The post Unlock The Power of The Kettlebell Clean appeared first on Girls Gone Strong.
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I own and use many wooden spoons. You might say that I am something of a wooden spoon collector. There’s nothing that delights me more than when, in my travels, I come across a wooden spoon in an entirely new shape. Perhaps the bowl is elongated or deeper, or the handle is thick or graduated or offset — the list goes on. And, of course, the shape and size determine the jobs for which the spoon is best suited: it might be used to gently thwack rice or wheat; to stir a region’s special starchy stew; or to push skewered meat on a grill a quarter turn.
But while it’s true that there are many different wooden spoons out there and that they can do many things, sometimes you can only have just one. Sometimes your countertops or non-existent drawer space aren’t designed to house an entire collection and you have to choose.
If that is the case, what should you look for in a wooden spoon?
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The shoulder joints are a complex, in both senses. They’re a physically complicated group of joints that, when healthy and acting together, make up the most marvellous, flexible, and sublime piece of natural architecture.
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With a full-time job, gym time, social time, relax time, and anything else life demands, meal prep can be a daunting task. Fall brings back-to-school time, and that can be the last straw.
Poor meal planning or a poor mindset (or both) can ruin all of the hard work we put in during training sessions. However, in order to see results, efforts must be made in the kitchen. The tough part about reaching fitness goals isn’t the one hour in the gym, it’s the other 23 hours of each day that require proper nutrition.
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I couldn’t be more pleased to announce Primal Blueprint Publishing’s newest release, The Paleo Thyroid Solution, by our own Primal Blueprint Podcast host, Elle Russ. This groundbreaking book targets the largest demographic out there–every human being! Every human being has a thyroid gland (unless it was surgically removed) and every human being’s fat-burning metabolism is heavily influenced by this tiny, often overlooked piece of biological machinery. While there are many thyroid books floating in the ether, this is the first book connecting primal/paleo/ancestral health principles with optimal thyroid hormone function and metabolism.
When Elle joined the Primal Blueprint family in 2012, she had already solved a second bout of hypothyroidism in a decade through the use of thyroid hormone replacement. But she struggled to lose the excess fat and weight gained during her illness (no matter how hard she exercised and cut calories). But after adopting a primal/paleo lifestyle, she not only experienced success with fat loss, but discovered a myriad of revolutionary connections between thyroid health and the principles behind living an evolutionarily-aligned lifestyle.
Just after Elle pitched me her idea for a thyroid book, a few of our employees and a couple of my family members experienced thyroid issues–and Elle came to the rescue on all fronts. I myself, for example, was told by a doctor that based on one of my thyroid test results (the TSH test) that I should be concerned about my thyroid, even though I have never exhibited a symptom of thyroid dysfunction in my 63 years of life. After sharing this with Elle and having her evaluate my blood work, she explained that the doctor who was concerned about my thyroid was probably basing his suspicions on a 1973 outdated blood test no longer used by informed doctors to diagnose and treat thyroid issues.
I knew something was amiss here, and I wanted to delve further into this topic. I knew Elle was onto something special, and her passion for this project was undeniable.
After all, I was once a victim of outdated, misguided, conventional wisdom regarding diet and exercise (we all were) until I discovered the truth and was able to spread the word via The Primal Blueprint. In the same vein, outdated and misguided conventional thyroid wisdom is still rampant, which can keep patients hypothyroid, fat, and in a state of disease that can ultimately lead to more health issues. Undiagnosed or mistreated hypothyroidism can put people at risk for serious conditions, such as depression, high blood pressure, high cholesterol, type 2 diabetes, insulin resistance, cardiovascular disease, osteoporosis, gynecological issues (infertility/miscarriages/fibroids/PCOS, etc.), hormonal imbalances, adrenal fatigue, anemia, and more.
The Paleo Thyroid Solution not only details Elle’s personal journey with successfully treating two bouts of thyroid dysfunction on her own, but also features the success stories of others (including before and after photos).
While most thyroid books give a rudimentary, undetailed look at thyroid health, The Paleo Thyroid Solution offers an incredibly comprehensive, in-depth look at a health problem affecting 200 million people worldwide, and over 20 million people in the United States. 60% of cases go undiagnosed and many cases are mismanaged, which leaves patients in a hypothyroid, symptomatic state despite the administration of thyroid hormone replacement. The Paleo Thyroid Solution includes before and after blood work examples, detailed suggestions on thyroid hormone dosing, an enlightening Q&A with Primal Doctor and integrative physician, Gary E. Foresman, MD…and much more!
I am thrilled to have this impeccably written, beautifully designed, information dense book in my hands. I never once doubted Elle’s conviction for this endeavor and I’m thrilled to share it with you all today. As no surprise to me, The Paleo Thyroid Solution is already seeing rave reviews from VIPs that received early release copies, and many patients have already benefitted from Elle’s guidance and coaching.
So, when you grab a copy of this book, what can you expect?
Order one or more copies of The Paleo Thyroid Solution from Amazon.com in either Kindle or paperback format by Sept. 14, then fill out this form, and you’ll get all five of the following bonus items for free:
You can use this $10 gift certificate to purchase any non-digital item at PrimalBlueprint.com when you spend $50 or more. Might I suggest Primal Probiotics, Primal Omegas, or Primal Sun—all incredibly important for thyroid health? This $10 gift certificate essentially covers the majority of the cost of the book!
It’s one thing to read the book, but it’s another to get personal, real-time access to the expert herself! Want to go beyond the pages of The Paleo Thyroid Solution and receive a chance to have your personal thyroid questions answered by an authority? Purchase your copy of The Paleo Thyroid Solution by September 14th and gain exclusive access to a live online Q&A with Elle Russ.
You’ll get digital downloads of The Primal Blueprint Quick & Easy Meals, The Primal Blueprint 90-Day Journal, and The Primal Blueprint Definitive Guide to Sun Exposure and Vitamin D Health.
Five great bonus items, all for free when you grab a copy of The Paleo Thyroid Solution by September 14th.
Just submit your purchase receipt using this form and we’ll email you all of the freebies in no time. Don’t miss out!
But really, if you or anyone you know is suffering from thyroid dysfunction, you’ll want to grab your copy ASAP. There’s no reason people should be suffering from misinformation any longer. It’s time to change lives.
Take care!
Promo offer details:
The post Introducing The Paleo Thyroid Solution! Order Today and Receive Five Free Bonuses! appeared first on Mark’s Daily Apple.
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Like most trainers, I sit down with people to discuss their goals and their motivation to “change” before I take them on as a client. I also ask them to complete an exercise history and health questionnaire.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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