No gym
No machines
No rack full of weights
Just one kettlebell and a little bit of time
That's one of the reasons to love kettlebell training
You can build strength, muscle, power, and conditioning almost anywhere
At home
In the backyard
At the beach
Wherever you happen to be
If you're new to kettlebells, start with the basics and get really good at them
Run this complex 3 times per week for a month and see how you feel
Try this
10 Bent-Over Rows
10 Goblet Squats
10 Push-Ups
10 KB Curls
10 KB Swings
10 KB Thrusters
Complete each movement, then start back at the top.
Try this—
ROWS: Hinge at the hips, brace your core and pull the bell toward your lower ribs. Control it back down.
GOBLET SQUATS: Keep the bell tight to your chest, whole foot planted and sit between your hips. Drive the floor away.
PUSH-UPS: Brace your abs and squeeze your glutes. Lower under control and push the floor away. Think moving plank. Elevate your hands if needed.
CURLS: Keep your elbows controlled, curl the bell toward your chest and own the way down. Your biceps, forearms and grip are all working.
SWINGS: Hinge, don’t squat. Load your hamstrings and snap your hips forward.
Your hips move the bell. Your arms guide it.
THRUSTERS: Squat with the bell at your chest, then drive through the floor and use your legs to help press overhead.
Legs start it. Core transfers it. Arms finish it.
Pull. Squat. Push. Curl. Hinge. Press.
nujo retweeted
Variety of heavy rock training movements demonstrated by Paul Chek in his rock garden
Rock Stacking & Life Philosophy with Paul Chek, the Godfather of Holistic Health
youtube.com/watch?v=sXEWN7LC…
nujo retweeted
While walking, be aware of low hanging tree branches - opportunities for brachiation
Great for grip, shoulders, and back
Amazing for body-mind
nujo retweeted
One of my favorite ways to train with trees is alternating single leg front levers
True full body-mind training
Great for grip, upper back, shoulders, last, fore arms, and core strength
nujo retweeted
Lift with Rocks
5 Ways (+1 bonus technique)
1. Life Lift
like dead lifting, with more arms, and less balance and smoothness to lifting a rock, more life all around
2. Quarry Carry
similar to farmers carry but both arms support the load in front, short steps, hands holding rough and imbalanced heavy rock
3. Lapping
somewhat unique lift to heavy rocks and logs because load is large and irregular, lift up onto lap while squatting to support weight
4. Shouldering
tremendous lift from lap up onto shoulder requires finesse and shifting arms + balancing heavy rock upon shoulder
5. Shoulder Carry
balancing rock atop shoulder with hands while walking before dumping it down anywhere other than atop your toes, or any other part of any other animals around
6. Bonus: Dumping
(not shown) big dump of heavy rock back onto earth - I encourage you to be barefoot because the extra risk (which is small but real) amplifies awareness which is an excellent aspect of nature fitness
🌞 enjoy
— Case
