Kettlebells vs Dumbbells: What’s the big deal?

I’ll get right to the point with this one.  Kettlebells and dumbbells are BOTH great tools.  If you have them, use them both. 

I posted a status on my facebook that asked “How many people use kettlebells, a simple yes or no is fine!” (Add Joe On Facebook to read the 37+ comments!)

A bunch of people answered the question great, but of course a debate broke out in a hurry.  Some people are extremely anti kettlebell, or extremely pro kettlebell….and you thought the the politicians in Washington, DC didn’t get along.

Well keeping in mind the United States off year elections are going on November 3rd, its time to take a “bipartisan” look at kettlebells vs dumbbells (for my global readers, the election analogy will end soon!)

Dumbbells

• Classic tool for building muscle.
• Extremely versitle and used for many exercises.
• Effective when used with a proper workout program.
• Weight is more “centered” on your hand for easy control

Inch Dumbbell

Kettlebells Continue reading Kettlebells vs Dumbbells: What’s the big deal?…

Core Muscles – Not Just For The Mirror

Is a strong core important for athletics and real world strength development?

I’m not talking about mirror muscles a six pack because you are paper thin…. (Can anyone name that actor by the way?)

I’m talking the kind of core that will be able to transfer some incredible hip explosion through the body to drive a lineman off the ball. 

Continue reading Core Muscles – Not Just For The Mirror…

Exercise Index: Pull Throughs

Keeping on the posterior chain theme, pull throughs are a high quality, and often overlooked exercise.

Muscles Targeted: Low back, hamstrings, glutes (grip if sandbag or thick handle is used).

Exercise Description:Grab the object (sandbag, cable, band) between your legs, pull it through your legs by utilizing your hamstrings, low back, and glutes. I prefer to pull the band slightly in front to emphasize squeezing the glutes.  

Make sure to flex your torso and squeeze at the top of the exercise.

The other cable and band variation is to snap it up only to between the legs and not in front. Both variations work fine.

The sandbag will add grip and deceleration as you must control the odd object during the exercise.   Plus, you have to use what you can find!

Here’s a keg variation at the 1:55 mark:

More exercises on the way – make sure to subscribe at Synergy Athletics YouTube! 

- Joe Hashey, CSCS -

PS.  Tomorrow, Wed the 28th, Jedd and I will be doing a live broadcast talking about homemade equipment, grip strength,  and real world strength development.  Jedd goes on at 8, I’ll be on at 9 pm.   Have a question, post it here NOW ===> Muscle Gaining Experts.

Baby Got Back (Posterior Chain Remix ft. Deadlift)

Sir Mix A Lot loves “big butts” but deadlifting and training the posterior chain has more benefits just that. 

Altered intro to “Baby Got Back”

“Oh my god
Becky, look at her posterior chain(scoff)
It is soo strong (scoff)
She looks like one of those deadlifters..”

That’s more like it, if you look closely in the picture…notice the barbell… the song is all about working out! (Thanks Rory!)

The posterior chain serves many benefits for athletes.  Most wold agree on the importance of the hip flexor, glute, hamstring and spinal erector strength for competitions.  Simply stated, it is most of the muscles that you do not see when you are looking face on in the mirror.

(Sketch from rsdrx.com)

In fact, Dr. Michael Yessis writes in ‘Build a Better Athlete’, “One of the most important things a runner can do is to strengthen the hip, abdominal and lower-back muscles. These are important for stabilizing the pelvis, allowing for proper thigh movement, and moving the legs at a faster rate.” 

Yessis is referring to sprinters primarily, but I can’t think of any sport that does not require some sort of running motion.

I’m glad you guys chose in Saturday’s poll for a Synergy Athletics Posterior Chain Index.  The movements I have taped often include other muscle groups, but use the posterior chain as the primary movers.

Here are the first three videos – Sumo and Conventional Deadlift, Easy Deadlift Band Set up, and Deficit Deadlifts.  I use all of these regularly in our training program. 

Sumo and Conventional Deadlifts

Easy Band Deadlift Setup

Deficit Deadlifts

Of course many of you are already familiar with these lifts, but I have some more unique ones from the Bull Strength Manual already video’d up and ready to post this week!

The posterior chain exercises above are primarily for strength development.  Next edition will include getting the posterior chain moving with more repetitions – in case you need to steal diamonds or something like Catherine Zeta Jones… 

Why not just lay down flat and crawl under all of them??? Oh wait, she’s got to show off what exercise has earned her I guess!

- Joe Hashey, CSCS -

What Exercises Are Most Important To You?

My goal this weekend is to finish one of the exercise indexes that I have been working on behind the scenes, but I only have time to finish up one. 

What you prefer to see?  I will check the poll Saturday and get to work!

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- Joe Hashey, CSCS -

PS.  There are hundreds of exercises in each category, I will start with the ones we use the most.  I will not post every single video here, so make sure you get subscribed on SYNERGY’S YOUTUBE!

More From Joe:

Bull Strength – www.BullStrength.com
“Twitter” – www.Twitter.com/Jhashey