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Bottoms up Windmill: by Peter Puzzuoli
This classic exercise will keep your hips and waist supple yet strong, and the Bottoms up version is incredible
for all the gripping muscles. It is highly recommended you practice this movement early in your training session,
as it can be somewhat dangerous for the low back when performed in a state of fatigue.
Tips for Success:
| - |
Always keep your eyes on the Bell |
| - |
Keep most of your weight over the leg supporting the working arm |
| - |
Use chalk and be prepared for the Bell to drop at any moment |
| - |
Maintain tension throughout your body at all times |
| - |
Rise up from the bottom position by pushing into the ground with your glutes and legs |
| - |
Practice perfect repetitions and do not sacrifice quality for quantity |
| - |
Your shoulder must remain sucked in its socket at all times |
| - |
Flex your lat to support the weight and protect your shoulder |
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Cross Bottoms up Snatch & Cross Bottoms up Clean: by Peter Puzzuoli
This simple twist on the standard Bottom up Snatch and Clean is incredibly challenging and rewarding;
enough reason to practice it fairly regularly. As these are more difficult, it is preferable they be
performed earlier in your training session, rather than later when you are running somewhat low on energy.
Tips for Success:
| - |
Keep in mind the finish position of the Bell prior to starting your pre-swing |
| - |
Aggressively squeeze the handle on its way up to the finish position |
| - |
Maintain a strong base of support in your midsection and legs |
| - |
Be prepared to abandon the attempt at any moment yet safely return the Bell to the floor |
| - |
Secure your balance and rooting to the ground at all times |
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Iron Bell Breathing by: Todd J. Peart
Deep breathing, also known as diaphragmatic breathing offers tremendous benefits to its
practitioners including but not limited to breaking up nervous tension, restoring and
normalizing pulse, greater oxygenation of the blood, increased circulation and
detoxification. By adding tension we not only receive the benefits mentioned above,
we can greatly improve the strength of our diaphragm.
Directions:
| 1. |
Lie on your back and place a light kettlebell or weight on your abdomen over the navel; |
| 2. |
Keeping your tongue on the roof of your mouth draw a breath in through the nose; |
| 3. |
Focus on the air traveling to the Tan-Dien (abdomen) an area located two inches below your navel and two inches deep; |
| 4. |
Exhale out the mouth; |
Tips and Recommendations:
| 1. |
Do not over do it! Start with a light weight (5-10 lbs) and gradually add more resistance; |
| 2. |
Work up to one set of twenty-five reps without straining or tensing chest or abdomen; |
| 3. |
Inhale to about 70-80% of your full capacity; |
| 4. |
Perform each breath slowly and deliberately; |
| 5. |
Visualize yourself inhaling strength and power and exhaling tension and weakness; |
Benefits:
| 1. |
Strengthen and tones diaphragm and abdominal muscles; |
| 2. |
Massages your internal organs including the heart; |
| 3. |
With a stronger diaphragm and more oxygen in your blood you will feel energized and also have more vitality...more effective and healthier than a cup of coffee! |
Caution:
Prior to adding this exercise to your fitness regime, it is recommended that you consult your doctor if:
| 1. |
You've ever had a heart attack, stroke or other heart related problem; |
| 2. |
You are or believe that you may be pregnant; |
| 3. |
You suffer from asthma, bronchitis, emphysema, diabetes, hypoglycemia, epilepsy, high blood pressure or cancer; |
| 4. |
You ever get dizzy, faint or experience pain, tightness, squeezing or heaviness in your chest when you exercise. |
An enthusiastic kettlebell advocate, Todd Peart has been a fitness trainer within the military environment since 1987. He can be reached at: peart.tj@forces.gc.ca
Best regards,
Peter Puzzuoli
Superhero Strength
www.superherostrength.com
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Knees bent-Iron Bell Breathing |
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Legs flat- Iron Bell Breathing |
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| Disclaimer: Fitness and health information presented on these pages is
intended as an educational resource and is not intended as a substitute for proper medical advice. Consult your
physician or health care professional before performing any of the exercises described on these pages or any
exercise technique or regimen, particularly if you are pregnant or nursing, or if you are elderly or have
chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort
and consult a medical expert. Neither the author of the information nor the producer nor distributors of
such information make any warranty of any kind in regard to the content of the information presented in
this section. They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult
with your own physician or health care specialist regarding the suggestions and recommendations made at
superherostrength.com. |
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