Learn the Kettlebell Clean in 2.5 Minutes

 

The Clean is a deceptive exercise. It looks like a curl, but moves from the ground to your shoulder in an entirely different way. The key thing for those new to the clean to understand is the trajectory the kettlebell needs to take and the primary movers. 

Here are a handful of regressions that will help you on that path! 

  1. Two hand Cheat Curl Clean - This is helping you understand that the bell doesn't come end over end as it finishes in the rack. Even with speed the kettlebell should nestle itself in the rack like a baby bird as opposed to a wrecking ball. 
  2. Two hand Hang Clean - Once the pathway has been set, now we want to add some hip timing of the hinge and extension. The primary mover is not the upper body, so this will help you practice that. You’ll still use your other arm for half the work here. 
  3. Assisted Hang Clean - Now we’re speed and less intervention from the other hand. This will help use work the lower body with a powerful drive, but...
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Building Strength Vs Building Muscle

 

Strength and size typically go hand in hand. The more muscular a person is the stronger they are, but that’s not always the case. Building strength and building muscle have some key differences that need to be made aware of. The skill of strength can be acquired through better technique, increased neural drive, and better firing of motor units. Progressive overload is a necessity, but strength is primarily created in the 1-6 rep range with greater rest periods. While incredibly taxing typically the time under tension is minimal with much less blood flow into the muscles as compared to sets in the 8-15 rep range. 


Many athletes need strength, but also need to stay in a certain weight class. Take Olympic weightlifters for example. The practice of getting stronger doesn’t necessarily equate to muscular size gains. While their movements are very technique driven and work strength and power, you’d think many of the athletes would be bigger with the insane...

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5 Variations to Add to Your Kettlebell Swing

 

The swing is a powerful movement that helps the strongest and most powerful athlete get even more explosive. Two hand swings are great and have their uses, but here are five swing variations you might not have tried before.

  1. One Arm Staggered Swing 

Here you’re going to take the mechanics of the swing (strong hip drive, tense upper body, tall standing position), but instead of staying in a bilateral stance with your feet at an equal distance you’re going to stagger your feet. This allows you to focus slightly more on one side (your front leg) as you drive through to the top of the exercise. On this variation avoid rotating your torso on the downswing. Sink into your front glute on the downswing to add a greater unilateral focus to the movement. 

  1. Alternating Staggered Rotational Swing 

This is by far one of my favorite kettlebell exercises. You get the timing of the alternating position from the hand to hand transfer as well as your foot position, the...

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Interview with Dr. Jen Esquer by Marcus Martinez

 

On this episode we talk with the amazing Jen Esquer about establishing routines to make you a better, healthier, pain-free mover. We discuss her best practices and dive deeper into what inspires her to help so many people move and feel their best. 

Jen Esquer, PT, DPT, is an internationally-renown physical therapist who specializes in helping people overcome chronic pain and maximize physical performance. As the founder of two transformative programs, “The Mobility Method” and “The Optimal Body,” she brings a unique, whole body approach to strength, mobility and pain-free living. In 2019, Jen was named one of the top 50 most influential healthcare professionals. 

 

 

Jen’s easily accessible approach has garnered her more than half a million followers on social media and more than more than 5+ million views of her health and fitness videos. Jen has been featured in Shape Magazine, Self Magazine, Men’s Fitness and Muscle and...

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Fitness Industry Issues

 

One of the biggest issues we talk about is only thinking about an exercise, or a method, or an attribute as THE exercise, method, or attribute for fitness results. However, if you are a hammer or if you only have a hammer, then everything is a nail.

 Introducing Marcus and Aaron with Living.Fit

 Marcus Martinez and Aaron Guyett are both Master Coaches with Living.Fit, and Aaron Guyett is the Education Director as well. Every month they talk through a few topics to help clear a path to a better you on the Living.Fit Show.

 The Perfect Hammer

 As humans, we want to believe that there is a perfect exercise, or a perfect methodology, or a perfect fill-in-the-blank. Unfortunately, this is just not true. Humans compared to animals are incredibly alike, but one human compared to another, are drastically different...not to mention that each human is going to go through a very different life experience than other humans. So to say that there is a perfect exercise or...

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5 Ways to Perform Alternating Waves with Battle Ropes

 

5 Ways to Perform Alternating Waves with Battle Ropes

To get the most out of each movement, you will need to understand all the ways to make that movement happen. Alternating waves is an incredible movement for cross-patterning, strength, endurance, and coordination, bringing brain health and body fitness improvements every time you train them.

 Whether you are trying to go the distance with your alternating waves, or you just want to squeeze every drop of goodness and sweat out of your alternating waves training on the battle ropes...here are 5 ways to make this movement happen.

 Do you like our content? You can subscribe to one of our memberships for access to exclusive content here: https://www.living.fit/kettlebell-workout-plans-and-memberships

 Bi’s and Tri’s Alternating Waves

 For those of you looking to put some pump in your arms, or you are looking to isolate your biceps and triceps with some great antagonist work, the bicep and tricep...

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Tips for Smooth Kettlebell Cleans

 

The Kettlebell Clean:

The Kettlebell Clean is a powerful exercise that has the potential to build a stronger body or trash your forearms if you’re not careful. There are many regressions that will help you understand the path the kettlebell takes and the timing required to avoid bruised arms. The two hand cheat curl clean is the easiest way to take that kettlebell on the journey from hanging to the rack position with as little momentum as possible. I used this with great success on new clients. The next regression came out of necessity and to fill a much needed step on the path to great cleans.

The Cheat Curl: 

The cheat curl is great for learning the trajectory of the bell, but does nothing with hip speed or the timing of the pull. Once my client understands the pathway it’s time to kick it up a notch. Once you’ve tried this under complete control adding some speed will help add more parts to the movement, but too much speed can break you.

 

For the full...

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9 New Grips with Battle Ropes

 

New grips help your brain and body develop more resilience, more endurance and incredible strength, through different ways to create the link between your body’s movement and your battle ropes waves.

 If you have used battle ropes at all, you are probably familiar with thumb forward and thumb away crush grips that are normal to any battle rope movements you can do with your single or doubled battle rope. These are a great way to change up your training, but if you have been training with your ropes for a while, I have 9 new grips that help you improve your grip strength and create increased versatility with your training.

 Fingertip End Grip

Grab the battle rope at the end of the handle with only your fingertips, including your thumb is brutal, even without trying to create movements or waves. This is amazing for anyone looking to strengthen their fingertip strength and grip strength (think climbers, combat athletes, and anyone looking to change the beginning of the...

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Complex vs Circuit vs Flow with a Kettlebell

 

In this video Marcus Martinez breaks down the differences between the Kettlebell Complex, Circuit, and Flow.

While they look similar, what you will find as you learn a bit more, each is very different, and all three can be effective ways to train with kettlebells.

Complex

A complex is a string of exercises where you don't put the kettlebell down.

Circuit

A variety of exercises, and you have breaks in between.

Flow

Focusing on being present, and exploring both creativity and what you can do effectively with a kettlebell without putting the bell down.

If you want to learn more from Marcus about complexes, circuits, and flows, subscribe to our Reading and Demonstrations below.

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New Year New You with 10 Minutes to Transform...What is the One Thing?

 

Instead of giving you a bunch of cliche New Year New You type advice, I want to help you with just one thing that can change everything.

The greatest achievements and most coveted accomplishments I have ever experienced are centered around one word...consistency.

If I can stay consistent, I can accomplish dang near anything. Same with Marcus, he knows that it is consistency that has helped him the most in fitness, relationships, money, business, and life. We know that will be the same for you. That is the reason behind this 10 Minutes to Transform program that Marcus and I put together.

Everyone has 10 minutes per day, and if we can take that 10 minutes and build a healthy habit of consistently working out, it won't be long until you are moving better, feeling better, and looking better.

With 30 different 10 minute workouts that we showcase with a video follow-along and a printable/downloadable pdf, you will stay engaged and learn so many different ways to improve how you...

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