Renegade

Recently I was doing some home based training of a client. The client expressed interest in Kettlebell work and stated they had previous Kettlebell training. The client was especially proud on how many swings they could manage within a certain time frame. While this is a surprisingly common goal among several Kettlebell training sites and forums, it is not among Renegade Kettlebell Training. Within this site we have covered some of the inherent problems of such an approach already. What we have not covered is the question why? When quizzed upon why exactly they do swings for high reps one of the most common answers is “lower back strength”. On paper this answer makes sense, but for those who subscribe to the monthly DMC E-zine have learned of the inherent problems associated with such approach and this in itself will be the subject of another posting.
The focus of this posting is what was discussed after our training session. The client knew that several years ago I operated a landscaping business and wanted to know if I still knew anyone that could do excavation work. Saying I did, I asked the client to show me what their plans were so I can get an idea on the scope of the project, and who would best fit their needs. The project was a 10’ by 15’ patio paver install. The client wanted someone to bring in a backhoe and excavate 7” of soil and then stone 4” of what was taken out as a base. The removed soil was then to be relocated in the yard 100’ or so from the site as fill. After the excavation was complete the client would install the pavers themselves. The time frame given was before the end of summer if possible. When I asked why they did not just dig it out themselves and wheelbarrow the dirt to the destination I received the “deep in the headlights look”, before finally the client expressed concerns towards hurting their back. See where I am going with this? What good is training if you don’t put it to use? What good was all that Kettlebell repetition work to strengthen your lower back if you can not shovel a patio pad and wheelbarrow some dirt? Your Kettlebell training should be used as a basis for allowing you do to other things in life. Renegade Kettlebell Specialists know this and design workouts with this in mind. Proper motor patterning and grafting see to it that when a project or event comes up you are prepared. It also reduces your chance of injury significantly.

For our next training sessions I will be introducing a new training medium to our workout: The Shovel.
We’ll start with some hurdle work, spider lunges, a round of GPP, transition into some kettlebell swings (4 sets of 6), and then work on that lower back strengthening with some cutting edge shoveling/pick axing in the neighborhood of 7” of soil, followed by some wheelbarrow walks, and then take it home with some DMC holds and of course Pink.
Will we finish the 10×15 excavation in one session? Of course not, but the client will certainly know what their workouts for the next week is going to entail.
Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com

Grip strength is a well debated topic within strongman circles. However you do not need to be within this circle to realize the importance of grip strength, just pick up a jar of spaghetti sauce. While simply working with kettlebells will improve your grip strength, there are other exercises that can be implemented to compliment your current kettlebell training.

The first exercise we will steal from “The Mark of R.” It is called simply: The Newspaper Rollup. Please, do not let the simplicity of the title fool you, this exercise takes the utmost concentration and dedication to perform properly.
Find a large piece of paper. It can be a newspaper, poster, junk mail, box-filler, whatever.
With arm outstretched, perpendicular to the chest, hold paper in hand.
Crumble into a ball without the aid of your other hand.
Repeat with other hand.
Okay, I lied about the implied complexity.

The second exercise requires you to drive the local sporting goods store and picking up a racquetball. Less than $4.00 will buy you three. Put one in the car, one at home, and one on your person at all times.
Place ball in palm of your hand.
Now squeeze ten times.
Repeat with other hand.
Too easy? Try a tennis ball.

Both exercises work quite well while doing Indo Board work. You are doing Indo Board work, right? They also fit in nicely with your “in the office” workout. You are doing your “in office” workout right?
Tomato sauce jars beware; Renegade grip strength.

Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com

The subject of wrist strength came up during a recent training session. I was asked by a trainee; what could be implemented to address this weak link to help with kettlebell cleans and snatches. Of course there was a catch. You knew that was coming, right? The catch was how one could strengthen the wrists without a barbell, a machine, or a kettlebell in an office type environment; a cubicle to be exact. I asked trainee if they had a three foot by four foot space on the floor that could be used. The answer was yes, if the chair was moved slightly. I then, much to the trainee’s liking, proceeded to show him “The Crouch Balance.”
The “The Crouch Balance” is a move I learned in an old 70’s style workout routine named “Hercules II” which is perfect for the office environment and requires only bodyweight.
Step 1: Crouch down, place hands flat on floor (about a foot in front of knees), splay fingers out with index fingers pointing straight ahead.
Step 2: Brace your inner thighs against elbows and slowly lean forward putting your full weight on the wrists and hands. Head position should be forward and upward. The maneuver will resemble a tripod, but knees are outside elbows not on top and your head is off the ground not on.
Step 3: Hold working up to a slow count of 15 deep breaths.
Step 4: Repeat as necessary.
Step 5: Very, very, very important. BEFORE your start this move, place a pen and/or paper close to your where your hands will be. Why? Because if your boss or client just happens to drop by unexpectedly, you can easily spring out of the “Crouch Balance” and make like you are just picking up something that fell off your desk and no one will be the wiser.
Step 6: Practice till perfect.

Plateau(s).
You hear the term often in the gym, magazines, and just about anything related to fitness. A big plateau for most is transitioning from the “Hang” position of a snatch or clean to performing the exercise through its full range a motion, correctly. While many factors must go into breaking through this plateau, a helpful tool is the kettlebell. Unfortunately most of the power racks in the gyms now days are not conducive to setting various pin heights from the knee joint down to the feet. This leaves you with creating your own blocks on either side of the barbell out of plates, wood blocks, or aerobic steps. We all know about “Murphy’s Law” and you can just imagine what negatives can result from setting a round plate and bar on top of any one these surfaces in a gym atmosphere. True, you can easily design a set of homemade blocks with safety stops so you do not crack those lovely mirrors. This method works great, but I found that most people tend to stack whatever is available and not bother to go through the process of design, construction, and more important safety.
An easier solution is the kettlebell. Its stable bottom allows it to be elevated easily and safely on just about any surface available in the gym. Even a single 2×6 works great, is easily transported in a gym bag, and requires little to no modifications. As an added benefit you have the luxury of doing single arm snatches and cleans to help you break through that plateau.
If you are thinking about buying a kettlebell, shop around. Different manufactures offer varying handle heights. As an example I own several forty pound kettlebells from three different manufactures. All three have different heights from ground to grip. The tallest kettlebell is three inches higher than that of the smallest. Consider your weaknesses, needs, and plateau’s when shopping for a kettlebell.

If you need help busting through your plateau, give me a shout. I am located in Bear, Delaware and still have a very limited number of evening and weekend slots open for your training needs.

Please contact me, J.Johnston aka “JJ”, Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com

Those who follow Renegade Training know all about the “Renegade Concepts of Training.”  For those just learning about Renegade Training, the “Renegade Concepts of Training” are a set of fundamental concepts that provide structure and focus to our training and lives.  These basic guidelines are ingrained into our mindset and once understood will often leave the follower questioning the effectiveness of many exercise routines promoted by so called “professionals.” As a Certified Renegade Kettlebell Professional I have trained both clients who have never touched a kettlebell before, and those trained by so called “certified kettlebell trainers.” Within this latter group of clients, I have often been left scratching my head as these clients explain or demonstrate their exercise routines to date. That is not to say everyone I have trained or trained within this latter group falls into this category, the key word I used was “often.”  However, more and more frequently I am seeing what I can only label as “bar tricks” from these demonstrations.  Now these “bar tricks” may look great on video, or for showing off to your friends, but you have to remember that is all it is, a trick.  Like the “bar trick” their exercise routines too look good on the computer screen, but often lack even the most basic of fundamentals.  It is not a question of “if” but “when” an injury will occur as a result of improper training.
As I work with these clients in correcting their routines, and curiously peruse online communities, I am always reminded of my first Professional Wrestling Instructor who had his own version of training concepts. First on his list, and repeated at least once during every training session, was “No Wacky Bumps!” You were under his tutelage solely to develop a solid foundation of basic, effective, and proven wrestling moves along with match psychology.  You were not there to learn the latest “move of the week” or some “trick” seen on television or YouTube the night before.
The incorporation of this instructor’s concept; “No Wacky Bumps!”, in addition to common sense and basic fundamentals, have helped keep me in the wrestling ring, in the gym, and in the active lifestyle I am accustomed to, long after I would dare say eighty to ninety percent of my peers were forced into retirement due to injury.  The same concept can and should be applied to kettlebell training, and training in general.  All you need to do is substitute the word “bumps” with “lifts” and add that to your own concepts of training.  Training does not have to be “wacky” to be challenging, or effective.

Please contact me, J.Johnston aka "JJ", Delaware’s Renegade Kettlebell Professional at jjcrewguy@aol.com