KettlebellPlanet.com

Lifting weights really boils down to a few simple movements; picking heavy things up off the ground, carrying them for distance, pressing them over head, and throwing them. Any test of strength is measured by one or more of these basic movements. Just look at strength sports like highland games, powerlifting, strongman and Olympic lifting. Each discipline uses some or all of these basic movements.

In the case of most gym goers, carrying and throwing drills are sorely lacking in their training which I think is a shame. Few things are more functional or will build more muscle than picking up a large awkward weight and walking with it. The time under tension forces your muscles to adapt and improves your strength endurance. As for explosiveness, nothing makes you more dynamic than sending a moderately heavy weight blasting across a field. Plus throwing heavy stuff is fun!

Today I was training at Remington's gym getting ready for the King of Kenisgton strongman contest here in Calgary. I decided to focus on two primarily lower body movements, the rack pull (picking up) and the farmers walk (picking up and carrying). For the rack pull my goal was to lift as heavy a weight as possible for one time, compared to the farmers walk where I was shooting for as much time under tension as possible. Believe it or not, farmers walks work damn near every muscle in your body. Do a hard session of them and then tell my what is sore tomorrow, I bet almost everything will be!

• Rack Pull
• worked up to a max single
• dropped it by 100lbs and banged out a double
• Farmers Walk
• 3 rounds of the gym with 200lbs per hand
• 1 attempt around the gym with 300lbs per hand (I didn't get very far!)

 That's it. I had planned to do some kettlebell swings and TRX ab fallouts but was physically spent after the farmers walks so I called it a day instead.



Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.