Rolling Pistol Kettlebell Squats

Anyone have problem with unilateral leg strength? 

My favorite unilateral leg strength exercises would include:

• Bulgarian Split Squats - Speed Skater
• Reverse Lunges with added ROM
• Step Ups
• Regular Lunges

Pistol squats do not make my list.  I do not like the shin angle, forcing the knee out past the foot and putting a lot of stress on the joints.  However, I can also see why people perform them.  If they don’t have equipment, sometimes it is the best option.

Cem Eren has been featured in a few of my videos lately, and he shows some great body control and strength.  He performs pistol get ups with a kettlebell.  The momentum on the way up takes some of the stress that I worry about off of the knee on the get ups. 

Rolling Pistol Kettlebell Squats

What’s your favorite unilateral exercises? POST IN THE COMMENTS!

- Joe Hashey, CSCS -

PS. Whew got this video in late in the evening!

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Straight Bar One Arm Snatch! Why?

Video #2 of 30! Part of the 30 Day Video Challenge.

One Arm Straight Bar Snatch.

 
Content time!  Of course I’m just not going to throw videos up here and not provide some information on what the heck is going on.  I know some people are visual learners, other are sight or audio, etc, so I’m providing something for everyone to find useful.

“Why the heck are you performing single arm snatches?!?!” (is the clean version of a message I got on YouTube).

Here’s the deal.  People adapt to a greater extent when they are pushed and challenges.  Studies show that people with training partners have better strength gains than those with out (although we’ve all had our share of crappy training partners, but I digress!)

Would I put the straight bar snatch as a primary exercise in a training program.  NO.  However, will I jump in a contest where we can test our strength and push each other?  Every day of the week and twice on Sunday. 

I love those contests.  Like I mentioned with finishers a few weeks back - FINISH Your Workouts- getting a contest in at the end of a workout can be a great way to boost adrenaline and motivation to perform - ie better training results!

- Joe Hashey, CSCS -

PS.  YouTube haters kill me.  I hate when I get messages like the one above, and when I check out their YouTube page its always some kid with 3 videos, and they are all demos on how to beat some video game.  I’ve been better about not caring as much lately though!

====> Do me a favor, please rate this video - Straight bar one arm snatch - 5/5 stars so the people that get it have more of a say than the haters!  Thanks!

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30 Videos in 30 Days CHALLENGE!

My computer is crying for help.  I’ve had my hard drive, and my external hard drive wedged with videos and I have to start putting them out there. 

My goal is to put out 30 quality YouTube videos in 30 days.  I hate when I log on to a nice YouTube channel only to see that the person hasn’t posted a video since ‘06. 

Not in my house.  I’m cranking these bad boys out for a month straight (despite a vacation later in the month).  30 videos will put me at an even 100. 

Here is video #1, and then I will continue my rant:

Atlas Stones, Squat, Core, Prowler, and Laying Down.

Rough one (not as bad as last week’s as I alluded to in the video).  Last week we did the prowler dropset uphill.

Here’s the challenge part:  I will be a man of my word and put out 30 entertaining and helpful training videos in the month of July, but I need you to help me meet certain goals of mine.

• Each video gets at least 100 views in the first 24 hours.  This should be no problem (the video above already has more than that and I didn’t even post it yet!)
• HERE IS WHERE YOU COME IN.  I need the word spread about this challenge - post it on facebook, post some of the videos in forums where they apply, tweet it and help me get over 200 new subscribers at the SYNERGY ATHLETICS YOUTUBE by the end. 

If you need a video on a certain topic for your site or forum, post it in the comment section and I’ll try to make it happen for you!

Please help me meet these two goals, and I’ll keep giving away lots of training videos!

- Joe Hashey, CSCS -

PS.  For those getting out of town early on 4th of July, Happy Independence Day! 

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22 Strength Mistakes

This is a guest post from a colleague of mine, Dustin Lebel.  He has been cranking out articles so I asked him to turn out a quality one for the readers over here at Synergy Athletics. 

Dustin delivered, and is 100% honest with his assessment.

Download the full article here - 22 Strength Mistakes      <============== (Do it, it’s good!)

22 Mistakes That Fighters Make With Their Strength & Conditioning

By Dustin Lebel

With the exploding popularity of MMA these days everyone and their sister wants to be a fighter, but few athletes actually take the time to reflect on their training and see what is actually working and what is not. In no particular order, here are 22 mistakes I’ve seen amongst fighters and martial artists when it comes to their strength and conditioning program…

1. Doing too much in general. If you’re training 6 days per week for your sport, then you don’t need a ton of extra training on top of that. I know the mentality and I get it because I’ve been there. Focused and deliberate training sessions are much more productive than just doing “more” of something. Simplify things and take out the excess, and you’ll be left with only the most important components of your program - getting you the most results. More is not better, better is better.
2. Doing what your favorite pros do. 99% of it is crap, and the athlete is great despite their strength and conditioning program. Most of these guys have complete hacks for strength coaches who like to just toss out random crap for the athlete to do to make them tired.

DOWNLOAD THE FULL ARTICLE HERE (PDF) - 22 Strength Mistakes <======

Author Bio: I am a  personal trainer and sports performance coach At Integrated Athletic Performance in Watertown, CT and an apprentice International Martial Arts & Boxing instructor under Richard Bustillo. Check out my blog at http://www.dustinlebeltraining.blogspot.com

Check out this blog, and trust me, check out this article.  Some great truths in there!

- Joe Hashey, CSCS -

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Atlas Stone Shouldering + Gym Variations

Atlas stones kick my butt. 

Seriously.

But I have enjoyed the full body work that the atlas stones provide.  I have two, a 220 or so and a 261ish.  They are the same diameter (one was made with a foam square in the middle to make it lighter). 

When I am done, my legs are wobbly, my upper body aches, and I feel like I have done something serious! 

However, the problem is not everyone has an atlas stone or access to one.  I did provide a variation that is easy to use in a gym.  Check it out!

“Atlas Stone Lifting”

Atlas Stone Lifting

WANT TO STAY UPDATED? GET ON THE NEWSLETTER!!!! Over in the right column,put in your email, get those free bonuses!

- Joe Hashey, CSCS -

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