Building Strength Through Movement

This month, Diane Vives guides trainer Jessica Clark through a variety of kettlebell carries and methods to improve and strengthen push-ups and pull-ups at Spark Fitness Club. These first exercises share information she gathered this summer from work with Gary Gray of the Gray Institute and Dan John (athlete, author of weightlifting books) about kettlebell carry positions and walks to gain postural integrity and strengthen the overall system. The second section of exercises focuses on three positions to challenge trunk stability learned from Martin Rooney (Training for Warriors) to improve the push-up. And last, Vives gives pointers on using isometric exercises to gain strength and build for the pull-up. 

Warm-up & Kettlebell 

Position Check

What You Need: 
a kettlebell

Starting Position: standing, with strong posture

Kettle Bell Carry Variations

Why: to help determine proper kettlebell weight and carry positions as well as build postural integrity and strength

BOTTOM-UP POSITION

Keeping a strong posture, hold the kettlebell with one hand in neutral wrist position 

Raise the kettlebell into a bottom-up position (arm is bent, kettlebell is upside down at shoulder height) to check the weight—should be able to maintain hold and form for about 10 seconds

Overhead Position

Holding the kettlebell, raise the arm into a straight, streamlined position; elbow is straight, and the kettlebell hangs from the grip

Check for nice tabletop position of shoulders and hips

Take short steps forward, turn around, and come back

This is a self-limiting exercise—repeat only as long as the integrity in posture and arm position can be maintained 

FRONT CARRY

Arm bent, elbow tucked nice and close to the body, kettle bell at shoulder height

Check for nice tabletop position of shoulders and hips

Take short steps forward, turn around, and come back

No lateral bending or loss of position in the trunk

This is a self-limiting exercise—repeat only as long as the integrity in posture and arm position can be maintained

Suitcase Carry

The kettlebell is held down at the side; it should feel as though you are punching downward (this packs the shoulder and engages the lats)

Check for nice tabletop position of shoulders and hips

Take short steps forward, turn around, and come back; the kettlebell should not swing as you walk 

This is a self-limiting exercise—repeat only as long as the integrity in posture and arm position can be maintained 

Thai Push-Ups

Why: these three great position changes challenges trunk stability and build upper-body strength    

What You Need: floor space to maintain a prone position

Starting Position: “up” plank position, palms of hands shoulder-width apart on floor, back making a tabletop  

Exercise:

Start in up position

As you move into the down position, punch the knee to the outside of the same-side shoulder (lateral transition)

Return to up position

As you go into the down position, perform a vertical punch with the knee (punch the knee straight to the chest)

Return to the up position

As you go into the down position, perform a cross punch with the knee (punch the knee toward the opposite shoulder)

Maintain integrity and trunk stability all the way through

Building Pull-Up

Why: challenges the weak points—the top and bottom—to build strength through isometric exercises

What You Need: pull-up bars

Starting Position: grasp the pull-up bar with palms facing away from the body; arms are straight

Down Position Hang
Simply hang from the bar in the starting position
If at any point posture is compromised (space between ear and shoulder is lost, excessive bowing of the trunk occurs), stop
Start with hangs of 10–20 seconds and build up to 60 seconds, depending on your endurance

Up Position Hold 
From the starting position, pull up into the top position
Maintain the top position as long as you can for a few holds; there is a tremendous amount of grip strength in just maintaining the top position
Let it go when postural integrity is lost