The med ball slam is a great exercise to develop speed and power. It’s easy to learn and fun to perform.
Begin with your feet hip-with apart. Press the ball over head, keeping your core braced – this will prepare your body to transfer power. As you throw the ball stick your hips back (knees slightly bent) and allow your torso to lean forward and follow the ball. We want to utilize our legs to get the most our of each throw.
Avoid over extending your spine as you reach the ball overhead. This creates an unstable position that will make the throw less powerful.
Med ball slams can also be used a conditioning tool. It quickly raises your heart rate and is safe to perform while fatigued.
Rest and recovery is often overlooked in the strength and conditioning world. When we workout we place stress on our muscles and central nervous system – in order to recover from that stress we need to give our bodies time to rest.
There are several ways we can help our body recover from the demands of training – adequate sleep, proper nutrition, hydration, foam rolling, mobilizing, etc. We can control these factors and prioritize them for proper recovery. Taking 5 minutes after training to down-regulate (foam roll, breath-work, stretching) can help speed up the recovery process.
Without rest our body can not function properly. What we do outside of the gym is just as important for long term progress and sustainability.
The high plank position improves full body strength and stability. It challenges the ability to create full body tension and hold it for a period of time. Here are a few key points that will improve your technique:
Position your wrists directly underneath your shoulders – this is our most stable position. Avoid having your hands out in front of your body.
In order to create stability and tension through our shoulder joint we have to actively push the floor away. Don’t let your shoulder blades sink down towards each other.
We want to maintain a neutral spine and rigid core. Squeeze your glutes and keep your body in a straight line. Avoid raising your hips too high or letting them sag too low.
Developing a long term mind set takes the rush out of losing weight and improving your health. Drastically changing your behavior may help you drop a few pounds initially, but becomes difficult to maintain over a long period of time.
Consistently doing what needs to be done for months and years creates real change. There are no quick fixes when it comes to health and longevity.
There’s no rush on your fitness goals. Start slow and steady – it will produce more consistent results over a longer period of time. Remember – we’re in this for the long run.
Farmer carries improve full body strength, stability, and coordination. To remain upright we have to brace our core and keep our shoulders pulled back in a stable position. Our grip and upper back strength will also improve and carry over to other pulling movements like deadlifting and rowing.
It’s important to stay under control – slow things down and walk with intent. Going slower will increase time under tension and improve work capacity.
To perform, grab a pair of kettlebells or dumbbells with proper technique.
Stand tall keeping you core braced. Pull your shoulders back and down with a slight bend in your arm (this activates our shoulder stabilizers).
Begin walking, remain as stable as possible. We want to control the weight not have the weight control us.
We have a lot to be grateful for. Unfortunately, it’s easy to get forget how fortunate we are. Practicing gratitude can positively impact our daily lives.
An easy way to incorporate gratitude into your daily routine is to write down three things you are grateful for. You can write them in a journal, on a blank sheet of paper, or on a note in your phone. Taking time to write it down will give you an opportunity to reflect on how many great things are in your life. Try starting your day with gratitude – it will get things started on a positive note.
Gratitude is a skill that can be improved. The more you practice the more aware and appreciative you become. It only takes a few minutes a day and the benefits are well worth it. What are three things you’re grateful for today?
A proper deadlift set up improves effectiveness and safety. We want to make sure we are in a good position before we pull. Regardless of the variation (sumo, conventional, double kb, etc.) there are a few key points to keep in mind.
We want our hips to be above our knees and below our shoulders. Starting with the hips too low will result in a squat-like hinge. Starting with the hips too high will make it more difficult to “push” the floor away – decreasing strength output.
We want to keep the bar as close to our body as we can. This means our arms should be on the inside (sumo) or outside (conventional) of our knees – not in front on them.
Arms in front of knees (bar not touching legs)
Inside – good
Outside – good
We want to be sure our spine is in a neutral position in the set up – it’s the safest spinal position when pulling. We want to limit any rounding or extending.