Here is a simple concept you can use to dramatically improve your fitness results starting today.
Barbell Bench Press < Dumbbell Bench Press & Barbell Bench Press together (i.e. in the same workout and/or program)
In other words, you’ll get better results from bench pressing with both barbells and dumbbells than you will from just using barbells alone.
Here’s another example.
Barbell Bench Press (BBP) on a flat bench < BBP on flat bench, incline bench, and decline bench
In other words, you’ll get better results from bench pressing at different angles than you will from specializing in just one.
How about another example?
Barbell bench press < BBP with standard grip, wide grip, and close grip
In other words, you’ll get better results from varying your grip width on the bench press exercise than you will from only ever using the same grip.
Okay. Want to really throw your head for a loop?
Below, you’ll see a video from a semi-recent strength training session I did using clubbells to strengthen hip flexion/extension, internal/external rotation, and abduction/adduction. Basically, the whole kit and kaboodle to strengthen all of the musculature surrounding the hip joints (e.g. hip flexors, glutes, quads, and hamstrings).
Now, whether you call it strengthening a variety of positions, hitting the muscles from different angles, training different functional patterns, or strengthening muscles through movement using 3D/6DOF training, good movement is good movement. And you’ll get better results if you try to strengthen your muscles throughout their full range of motion in a variety of ways.
But John, everyone knows that clubs are for grip strength and shoulder mobility. But legs…really?
O ye of little faith. Have a look-see.
Training Hips & Legs With Clubbells
If you want the technical details, here’s what I did…
You want to put butter or coconut oil in your coffee? Be my guest.
You want fitness in a few minutes per day? Have at it.
You want to drink red wine often? I won’t stop you.
You want a pill for that? Go for it.
You want to believe you’ll get into great shape without sacrifice? You keep thinking that, Butch.
But sooner or later, you’ll be back.
Most people know the truth, but they’d rather live in a fairy tale. It’s easier. It’s more fun. And it feels safer, too. But that’s the big lie.
Reality is a hard sell. But it’s real. And it works.
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Health-First Fitness Coach
Have you ever noticed you’ll do everything in your power to avoid doing the one thing you know you need to do?
I’ve been there. I used to hate doing taxes, not only because of the expense, but also because it would consume so much time. I’d come up with all kinds of excuses (some better than others) to avoid it, and would usually put it off until the very last minute.
One way or another, I’d find a way to justify my decision NOT to do my taxes…yet.
“I’ll start them next week, or tomorrow,” I’d say. And then something would come up and I’d keep kicking the can down the road.
Even though it was what I needed to do, and even though I wanted to do it (to get it done), I’d find a way not to. No. I’d move mountains not to. You know that project I’d been putting off for months? Suddenly, that extremely low priority task would take precedence over taxes, and I’d get it done because anything would be better than filling out those darn forms.
Now, here’s the thing. We do the same thing whenever we put off those fitness goals, habits, or actions we know we need to take. We stall, delay, and procrastinate. We kick the can down the road, thinking, “I’ll start tomorrow or next week or after my vacation or when my life isn’t so busy.”
But we’re kidding ourselves.
Here’s the truth. If you aren’t ready to start today and do whatever it takes to succeed (using one of the simple strategies below), you aren’t ready for the “fit life.” Fortunately, you don’t have to change everything at once. Plus, there’s a very simple way to overcome this destructive tendency of putting off your health and fitness goals indefinitely. It’s also about as easy as it gets.
Are Kettlebells Dangerous? Should You Avoid Kettlebells? Answers to 10 Common Kettlebell Objections and Criticisms
In this post, I’ll be answering ten common kettlebell criticisms and objections, mostly centered around the topic of so-called “kettlebell dangers.”
Thanks for your newsletter. I enjoy it.
Recently you reviewed some of the kettlebells available on the market.
[Note from John: here it is: Kettlebell Review]
But do you advocate training with them at all?
I read this scathing blog today: http://www.rdlfitness.com/avoid-kettlebells/
What do you think?
ANSWER: The short answer is yes, I absolutely recommend and advocate for kettlebell training. I think they are a valuable tool for anyone involved in fitness or strength training.
Now, are they necessary? No. The best thing since sliced bread? Not really. But are they useful? Absolutely. And when they’re used in the right way, kettlebells can yield outstanding benefits, some of which cannot be easily provided with most other fitness tools. You can do some things with a kettlebell that you just can’t do with other traditional strength training tools. I mean, try doing a swing with a barbell. Or, better yet, the kettlebell swingblade exercise.
Now, some would say that kettlebells are just a fad, trend, or gimmick and will soon fade into antiquity. But here’s the thing. Kettlebells have been rising in popularity here in the United States for almost two decades. And they originated in Russia centuries before that. Undoubtedly, many new fads, trends, and gimmicks will be introduced here in the USA. But I think it’s safe to say that if we’re going on two decades without slowing down, kettlebells are here to stay. And I think that’s a very good thing.
Kettlebells are in a class of their own. Of course, not everyone feels this way. So, in today’s post, I’m going to answer some of the common criticisms and objections to kettlebell training.