What’s a typical CFBB session look like?
[Part 4…]
“The hip hinge is the most powerful movement a human can do... It’s the apex movement of an apex hunter!” ~ Dan John
[Part 4…]
“The hip hinge is the most powerful movement a human can do... It’s the apex movement of an apex hunter!” ~ Dan John
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Obviously everyone was under significant load yesterday in the squat pattern, so we need a way training the hinge pattern without completely trashing the CNS…
Warm Up: Deadbugs are just a bit of an iso-stability builder / test… It can be used to both ID and remedy tight shoulders, weak core, poor hip mobility and rotation… Side plank with knee raise is a nice way of engaging / developing the adductors and abductors, obliques and lats. The lunge walk with hip flexor stretch is movement in all 3 planes, and just an excellent way of preparing for the single leg deadlift… Find heavy 5 single leg deadlift left and right: A standard heavy deadlift is pretty taxing, especially the day after yoke walks and back squats, however, we do need to train the hinge pattern today… Enter the single leg deadlift. |
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As the name implies, it is a deadlift performed on a single leg, and it allows us to not only train the hinge pattern fairly heavy without trashing the CNS, but it is also perhaps the most effective way of training the deep muscles of hip… These deep muscles are designed [if that’s the right word?] to act as stabilizers just as much as they are movers, and the single leg deadlift is perfect for training this function.
Lots of power with no stability = less loads lifted with higher chance of injury…
Lots of power with lots of stability = higher loads lifted with low chance of injury…
As an added bonus, the single leg deadlift makes left and right imbalances obvious, while at the same time providing the means to correct it / them…
Imbalance = less loads lifted with higher chance of injury…
No imbalance = higher loads lifted with low chance of injury…
Lots of power with no stability = less loads lifted with higher chance of injury…
Lots of power with lots of stability = higher loads lifted with low chance of injury…
As an added bonus, the single leg deadlift makes left and right imbalances obvious, while at the same time providing the means to correct it / them…
Imbalance = less loads lifted with higher chance of injury…
No imbalance = higher loads lifted with low chance of injury…
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Make sense?
Single leg deadlift: - Easy on the body / nervous system - Excellent way of training the deep hip muscles - Excellent way of training the hinge pattern - Highlights & fixes imbalances - Slow lift... Think of it as a way of injury proofing your lower body… |
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For duration, max unbroken hand to hand kettlebell swings:
Training the hinge pattern further…
“For duration…” - it’s easier not to count reps… Start when the clock starts, stop when form breaks down, make a note of the time. Simple.
“Max unbroken hand to hand kettlebell swings...” - we recently performed 10x single arm swings every 30 seconds for five minutes with a moderate load as part of some deadlift prep. I can't remember the date. Everyone performed well, so they're ready to push it a little.
2 arm kettlebell swings build impressive glutes, explosive strength and a strong grip, in addition to being perhaps the best fat loss exercise going… 1 arm swings do all this too, but with a couple of other advantages… Due to the asymmetrical load, stabilizers are built / developed, the left and right sides are balanced out, and certain muscles are recruited by as much as 50% more[!] than in a two arm swing...
“When I swung a 32kg kettlebell two-handed in Prof. Stuart McGill’s lab, my glutes fired up to 80% maximal voluntary isometric contraction (MVC). When I did it one-handed, the recruitment was up to 100%. And the lat contraction jumped from 100% to 150%! In case you are wondering how it is possible to contract a muscle 150%, the max is isometric. In dynamic contractions higher values are possible - plyometrics are a case in point…” ~ Pavel Tsatsouline
Generally, pick a weight that is one or two sizes down from your usual training weight - this is typically 24kg for men and 16kg for women… Each rep should be as explosive as possible. Think of it as training speed endurance... As such, we’re aiming for 5 minutes, give or take… Certainly no more than 10… About 3 and half minutes would put the average gentlemen at 100 reps. If you’re still going at 10 minutes, you picked a weight that was too light, similarly, if you’re done at 2 minutes you went too light.
“When form breaks down, the WoD is over…” - quantity should never come at the expense of quality.
Training the hinge pattern further…
“For duration…” - it’s easier not to count reps… Start when the clock starts, stop when form breaks down, make a note of the time. Simple.
“Max unbroken hand to hand kettlebell swings...” - we recently performed 10x single arm swings every 30 seconds for five minutes with a moderate load as part of some deadlift prep. I can't remember the date. Everyone performed well, so they're ready to push it a little.
2 arm kettlebell swings build impressive glutes, explosive strength and a strong grip, in addition to being perhaps the best fat loss exercise going… 1 arm swings do all this too, but with a couple of other advantages… Due to the asymmetrical load, stabilizers are built / developed, the left and right sides are balanced out, and certain muscles are recruited by as much as 50% more[!] than in a two arm swing...
“When I swung a 32kg kettlebell two-handed in Prof. Stuart McGill’s lab, my glutes fired up to 80% maximal voluntary isometric contraction (MVC). When I did it one-handed, the recruitment was up to 100%. And the lat contraction jumped from 100% to 150%! In case you are wondering how it is possible to contract a muscle 150%, the max is isometric. In dynamic contractions higher values are possible - plyometrics are a case in point…” ~ Pavel Tsatsouline
Generally, pick a weight that is one or two sizes down from your usual training weight - this is typically 24kg for men and 16kg for women… Each rep should be as explosive as possible. Think of it as training speed endurance... As such, we’re aiming for 5 minutes, give or take… Certainly no more than 10… About 3 and half minutes would put the average gentlemen at 100 reps. If you’re still going at 10 minutes, you picked a weight that was too light, similarly, if you’re done at 2 minutes you went too light.
“When form breaks down, the WoD is over…” - quantity should never come at the expense of quality.
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Single arm kettlebell swing:
- Builds glutes - Rapid fat loss - Build strong grip - A “quick” lift The Seal… You want to avoid too much spinal flexion after that kind of workout… “The seal” is a nice way to relax after the session while maintaining the lumbar curve. Sit the f*** down and have a beer…” ~ Coach Collins Copyright 2019 |
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