Latest / The Dan John Podcast / EP 363 - KB Cleans, Loaded Carries, Alternating Programs, Rotational Strength & More

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EP 363 - KB Cleans, Loaded Carries, Alternating Programs, Rotational Strength & More · The Dan John Podcast

• 0:12
  Speaker 1: Hello, and welcome back everybody to the Dan John University
• 0:16
  Speaker 1: dot com podcast. I'm Dan John. Each and every week
• 0:19
  Speaker 1: I sit down and answer your questions. Now listen, folks.
• 0:22
  Speaker 1: If you have a question, please send them to the
• 0:25
  Speaker 1: podcast at this address. Podcast at dan john University dot com.
• 0:32
  Speaker 1: It's a question to answer podcast and I've been getting
• 0:35
  Speaker 1: great questions lately, and so let's begin this podcast with
• 0:39
  Speaker 1: a question from Nick. Very simple question. He says this,
• 0:42
  Speaker 1: I only have kettlebells in a pull up bar for
• 0:45
  Speaker 1: the next couple of years. He's a new father, so
• 0:48
  Speaker 1: was planning on alternating write a passage in armor building formula.
• 0:53
  Speaker 1: As long as good things keep happening, are these two
• 0:56
  Speaker 1: programs enough for a few years of program I also
• 1:01
  Speaker 1: try to get out and walk, but with two small kids,
• 1:04
  Speaker 1: I often get out as I don't get out as
• 1:07
  Speaker 1: often as I used to do. Well, you know, I mean,
• 1:11
  Speaker 1: I think the Right of Passage is one of the
• 1:13
  Speaker 1: best programs ever done. I don't know why people still
• 1:17
  Speaker 1: don't emphasize the program. For those who don't know, it's
• 1:20
  Speaker 1: real simple, single kettlebell program, probably a heavier kettlebell than
• 1:24
  Speaker 1: you think. You do. A clean and press left hand
• 1:27
  Speaker 1: clean and press right hand a single pull up. Then
• 1:30
  Speaker 1: you do two left, two right, two pull ups, three, three, three, four,
• 1:35
  Speaker 1: four four, you build a five, five, five, and then
• 1:38
  Speaker 1: you just add more ladders. So I would say, you know,
• 1:43
  Speaker 1: when you first start out the program, maybe you go one, two, three,
• 1:47
  Speaker 1: two or three times, so that'd be for clarity, A
• 1:50
  Speaker 1: single clean and press left, a single clean and press right,
• 1:54
  Speaker 1: a pull up, double left, double right, double pull ups,
• 1:58
  Speaker 1: triple left, triple right, triple pull ups. You do that
• 2:01
  Speaker 1: two or three times. You know in the beginning it's
• 2:06
  Speaker 1: very easy. The peak of the program is when you
• 2:09
  Speaker 1: go one, two, three, four, five left right, pull up
• 2:13
  Speaker 1: for five complete ladders, ending up with seventy five cleaning,
• 2:16
  Speaker 1: press left, seventy five cleaning, press right, and seventy five
• 2:20
  Speaker 1: pull ups. When I did that with a twenty eight
• 2:22
  Speaker 1: key little bell just before my first certification, because I
• 2:26
  Speaker 1: only had the one bell, I felt like I was
• 2:28
  Speaker 1: ready for it. Just about anything. The Armor Building Formula,
• 2:32
  Speaker 1: available at Dan john University dot com slash bookstore, is
• 2:36
  Speaker 1: my program. It was the grad workout for a while.
• 2:40
  Speaker 1: It's two double cleans, one double press, a triple front
• 2:45
  Speaker 1: squad and you rest. Usually it was I go, you go.
• 2:51
  Speaker 1: Then later people said it should be every minute on
• 2:53
  Speaker 1: the minute emom, which got a lot more confusing than
• 2:58
  Speaker 1: you know, working with a partner. I'd like you to
• 3:01
  Speaker 1: build up the thirty rounds of it. Yeah that's ninety squads.
• 3:04
  Speaker 1: That's a lot of squats in workout. And yeah it
• 3:07
  Speaker 1: alternates with a high pressing day. Uh, okay, strengths of
• 3:12
  Speaker 1: what you're trying to do. Let's say it takes let's
• 3:15
  Speaker 1: just go just bare bones minimum. You're gonna do the
• 3:18
  Speaker 1: two week build up in the ABF the six week program,
• 3:22
  Speaker 1: and let's give the rite of passage eight weeks to
• 3:27
  Speaker 1: build up to the you know, the seventy five seventy
• 3:29
  Speaker 1: five seventy five day. The thing I would really, the
• 3:35
  Speaker 1: issue I would have with anybody trying this program is
• 3:38
  Speaker 1: ignoring those week one and week two being breaking weeks.
• 3:43
  Speaker 1: So when the ride of passage jumping to one, two, three,
• 3:46
  Speaker 1: four five right away too hard and missing some things.
• 3:52
  Speaker 1: The single side clean and press, you know, is a
• 3:56
  Speaker 1: phenomenal exercise. Oh one thing I did, pardon me, I
• 4:00
  Speaker 1: forgot about the right of passage. After every ride of passage,
• 4:04
  Speaker 1: you do swings two days a week and one day
• 4:07
  Speaker 1: a week, you snatch. Frankly, I'm going to work with
• 4:11
  Speaker 1: some people and we've discussed dropping the swings entirely and
• 4:15
  Speaker 1: just doing snatches, and I have to say, from the
• 4:18
  Speaker 1: feedback i'm getting, it's a lot harder than when you
• 4:21
  Speaker 1: write it down on a piece of paper. Traditionally, with
• 4:24
  Speaker 1: the right of passage, to figure out your swings or snatches,
• 4:27
  Speaker 1: you get two dice and you roll them and whatever
• 4:30
  Speaker 1: number comes up is the number of minutes you do
• 4:33
  Speaker 1: the snatches or swings for. If you you know, you
• 4:39
  Speaker 1: roll twelves back to back to back to back to
• 4:42
  Speaker 1: back to back. Let's go to Las Vegas and let's
• 4:45
  Speaker 1: see how we can do. I like that simple variation
• 4:50
  Speaker 1: in there. If you're doing two minutes of snatches, maybe
• 4:55
  Speaker 1: you don't put the bells down. If you're doing you
• 4:59
  Speaker 1: roll a two and a three, so five, you know,
• 5:02
  Speaker 1: be wise. That's probably a eighty to one hundred total
• 5:06
  Speaker 1: rep day. If you know if you roll at twelve.
• 5:10
  Speaker 1: If you roll at twelve and you can go for
• 5:12
  Speaker 1: twelve minutes without putting the bell down, either you're way
• 5:15
  Speaker 1: under belt or you're something pretty special. Write a passage.
• 5:19
  Speaker 1: If you respect the first two weeks on the break
• 5:22
  Speaker 1: in armor building formula. If you always come back to
• 5:25
  Speaker 1: the two weeks of break in, so you're having you know,
• 5:29
  Speaker 1: two break in weeks, you're having a build up over.
• 5:35
  Speaker 1: It works out to about it the next four weeks,
• 5:38
  Speaker 1: and then you have two hard weeks. Then you switch programs,
• 5:42
  Speaker 1: go to write of passages the armor building formula. Two weeks,
• 5:46
  Speaker 1: build up, two hard weeks, switch programs two weeks, build
• 5:51
  Speaker 1: up four you know, progressive weeks, two hard weeks. I
• 5:57
  Speaker 1: do think you can do that a long time. I
• 6:01
  Speaker 1: think so if you're traveling with a car, the ride
• 6:06
  Speaker 1: of passage is really a good program because you only
• 6:08
  Speaker 1: have to you know, the seat belt in one belt.
• 6:12
  Speaker 1: I did travel with a heavy single in two twenties
• 6:18
  Speaker 1: across the country for a four month period, and I
• 6:21
  Speaker 1: got to tell you there's something special about pulling over
• 6:24
  Speaker 1: into a rest stop area and you know, doing the
• 6:30
  Speaker 1: armor building complex. It's fun. And then of course on
• 6:34
  Speaker 1: the press day I had a little bit of variation
• 6:36
  Speaker 1: because I had the heavier belt, but it's fun, it's doable.
• 6:41
  Speaker 1: With the armor building formula section, you're gonna get a
• 6:44
  Speaker 1: lot of squats in. You'll be pressing a fair amount
• 6:47
  Speaker 1: throughout the whole time, which I think is I think
• 6:51
  Speaker 1: density pressing is the king of let's see what is
• 6:55
  Speaker 1: The snatch is the czar of kettlebell movements that we
• 6:59
  Speaker 1: heard twenty plus years ago, almost thirty now. But I
• 7:03
  Speaker 1: think the kettlebell clean impress, whether the single or the
• 7:07
  Speaker 1: double variation, is marvelous, as good as anything you can
• 7:11
  Speaker 1: do with any system, any piece of equipment. I love them.
• 7:15
  Speaker 1: And of course the single kettlebell snatch is a wonderful exercise.
• 7:21
  Speaker 1: And then of course during the ABF when you're doing
• 7:24
  Speaker 1: the armor building complex, you'll be doing a lot of
• 7:26
  Speaker 1: double kettlebell front squads, which checks a lot of boxes
• 7:31
  Speaker 1: for a person's fitness, health and longevity. So yeah, I
• 7:35
  Speaker 1: think it's a very duable program. And for those of
• 7:38
  Speaker 1: you who are new fathers, new mothers, sometimes it can
• 7:42
  Speaker 1: be that simple. Okay, thank you, good good question, and
• 7:47
  Speaker 1: good luck. I hope you have a place you can
• 7:50
  Speaker 1: do pull ups. But if you can't pull up at
• 7:53
  Speaker 1: all you do in the right of passage is the
• 7:56
  Speaker 1: clean impress and the snatches. I don't think you have
• 7:59
  Speaker 1: to worry about missing too much. Thank you. We have
• 8:02
  Speaker 1: a question from George and George says this, could you
• 8:06
  Speaker 1: give me advice on how to clean double thirty twos? Well, yeah,
• 8:10
  Speaker 1: you put it on the ground, you swing it back
• 8:13
  Speaker 1: and you whip it around and you clean it. There
• 8:15
  Speaker 1: you go. But there's more. I'm comfortably I can comfortably
• 8:21
  Speaker 1: perform double twenty fours for ten reps and can comfortably
• 8:25
  Speaker 1: perform single thirty twos for at least ten reps. When
• 8:29
  Speaker 1: performing double thirty twos, I sometimes struggle to swing the doubles. Yeah,
• 8:35
  Speaker 1: because you're looking at you know, you're looking at sixty
• 8:38
  Speaker 1: four k going between your legs, and that's hard. It's
• 8:41
  Speaker 1: a lot of load for though, my friends in the
• 8:44
  Speaker 1: Olympic lifts, you know, swinging, you know, cleaning one thirty
• 8:51
  Speaker 1: five one one fifty five with a barbell sixty five
• 8:56
  Speaker 1: kilos isn't It is reasonable, But if you had to
• 9:02
  Speaker 1: swing it between your legs first, you really need some
• 9:05
  Speaker 1: technical technical clarity would be the word I was trying
• 9:10
  Speaker 1: to think of. When I'm able to get them high enough,
• 9:13
  Speaker 1: I struggle to catch them both in the rack position.
• 9:17
  Speaker 1: I hope I'm explaining that correctly. I've been swinging forty
• 9:20
  Speaker 1: eight kilos, But again, forty eight kilos isn't the same
• 9:24
  Speaker 1: as sixty four for five by fifteen three days a week.
• 9:28
  Speaker 1: But I tried swinging double twenty fours and it wasn't
• 9:31
  Speaker 1: very good at it. I don't have access to twenty
• 9:34
  Speaker 1: eight kilos. I have double twelves, double twenty fours, and
• 9:37
  Speaker 1: double thirty twos with one big forty eight. What would
• 9:41
  Speaker 1: be a good training method to clean double thirty twos
• 9:44
  Speaker 1: while working on and maintaining the overhead press? I have
• 9:48
  Speaker 1: easy Strength omnibook Armorbilding Formula one and two. If that helps, well, yeah,
• 9:55
  Speaker 1: it does help. But one of the things I want
• 9:57
  Speaker 1: you to realize that going from double twenty four is
• 10:01
  Speaker 1: a double thirty two's is a big joke. I mean,
• 10:04
  Speaker 1: it's so obvious to say it out loud, but you
• 10:07
  Speaker 1: know you're you're swinging a much heavier bell to get
• 10:12
  Speaker 1: into the clean. First thing I want you to do
• 10:14
  Speaker 1: is you probably have some technical issues. I still like
• 10:20
  Speaker 1: teaching the technique of double cattlebell work, where your thumbs
• 10:25
  Speaker 1: point to you you make a so when you have
• 10:30
  Speaker 1: the bells like this, you turn them so that your
• 10:33
  Speaker 1: thumbs make a V so as you swing. It gives
• 10:36
  Speaker 1: you a lot more space, especially if you're a bigger
• 10:39
  Speaker 1: you're using those bigger bells to get between your knees
• 10:42
  Speaker 1: and then you know, of course in the workshops we
• 10:44
  Speaker 1: say you try to get your thumbs in your bump
• 10:46
  Speaker 1: and everyone laughs, But that's how high you want to be.
• 10:50
  Speaker 1: So one thing I want you to think about is
• 10:53
  Speaker 1: are you doing the basics correctly when you swing? Are
• 10:57
  Speaker 1: your elbows locked in chins, high butts, back, thumbs in
• 11:02
  Speaker 1: the bun and you're in that stretch position when you
• 11:05
  Speaker 1: get yourself. Even if it's an ugly clean I'm not
• 11:08
  Speaker 1: gonna worry about it. One thing I want you to
• 11:11
  Speaker 1: do is there's a couple ideas. First, I want you
• 11:13
  Speaker 1: to start thinking about double kettlebell front squats with a
• 11:16
  Speaker 1: double thirty twos. Now, if it's too heavy or whatever,
• 11:19
  Speaker 1: we'll talk about that in a moment. I want you
• 11:23
  Speaker 1: to be sure you have your thumbs basically in your pack.
• 11:27
  Speaker 1: I want your elbows, I want your forearms. If there
• 11:31
  Speaker 1: was an orange an orange here, you'd be making orange
• 11:35
  Speaker 1: juice out of your forearms, and I guess your serratus muscles.
• 11:40
  Speaker 1: So I want you to be here. I want you
• 11:42
  Speaker 1: to be tall, and I want you to do double
• 11:44
  Speaker 1: front squats, shoulders packed down, just squeezing it tight and
• 11:51
  Speaker 1: doing your double cutbell front squats. One little thing that
• 11:54
  Speaker 1: does help people sometimes is I want you to do
• 11:57
  Speaker 1: a double kettlebell front squat a single stand up, take
• 12:01
  Speaker 1: a step forward with your left foot, step forward your
• 12:05
  Speaker 1: right foot, do the next rip. On the next set,
• 12:09
  Speaker 1: take a step back with your right foot, take a
• 12:11
  Speaker 1: step back with your left foot, and do a double
• 12:14
  Speaker 1: kettlebell front squad. That little tiny march or step between
• 12:21
  Speaker 1: sets makes you really have to re establish the tension.
• 12:26
  Speaker 1: And this is more of a workshop kind of thing,
• 12:29
  Speaker 1: or a training session kind of thing, or a one
• 12:32
  Speaker 1: on one thing. But if I'm working for you and
• 12:35
  Speaker 1: I noticed that you tend to lose that tightness taking
• 12:39
  Speaker 1: a step, because it's going to change the rules. You know,
• 12:43
  Speaker 1: it's going to change your stance, it's going to change
• 12:45
  Speaker 1: how you have to unlock everything to take a step
• 12:49
  Speaker 1: forward and a step back. It's just a very simple
• 12:52
  Speaker 1: drill that might help you. The next thing is this
• 12:57
  Speaker 1: comes from my Olympic lifting background, but again, clean it
• 13:04
  Speaker 1: anyway you can, Okay, clean any we can, and then
• 13:07
  Speaker 1: when you're here, I would suggest bringing your heels together
• 13:12
  Speaker 1: at first, but I want you to just do the
• 13:14
  Speaker 1: dip portion of the jerk. So I want you to
• 13:18
  Speaker 1: dip pop, bring it back down, dip pop, bring it
• 13:23
  Speaker 1: back down. The reason I want you to do this
• 13:25
  Speaker 1: dip dip pop, bring it back down drill is a
• 13:30
  Speaker 1: lot of people when they clean the weight, they clean
• 13:34
  Speaker 1: it and get real soft under the bell. As a
• 13:37
  Speaker 1: load gets up, you've got to plank. You've got to
• 13:40
  Speaker 1: rack and plank those bells after a clean. Okay, So
• 13:45
  Speaker 1: we talked about the v grip. We talked about the
• 13:49
  Speaker 1: catch the rack. The next thing I want you to
• 13:53
  Speaker 1: do and either film it have someone film you, is
• 13:56
  Speaker 1: look at your elbows. Your elbows should barely move on
• 14:00
  Speaker 1: a kettlebell clean. I got a great phrase from Jeff Hemingway.
• 14:05
  Speaker 1: He always talked about the kettlebell clean is like you
• 14:08
  Speaker 1: know an old Western and the guys are having a
• 14:11
  Speaker 1: shootout with the six guns, you know, the six shooters.
• 14:15
  Speaker 1: Those elbows should should not eat. You can do it.
• 14:20
  Speaker 1: I mean, your elbows probably shouldn't even ever move off whatever,
• 14:25
  Speaker 1: well the core, whatever your elbows are touching when I
• 14:28
  Speaker 1: bring my when I bring my shoulders packing down in
• 14:31
  Speaker 1: an early squeeze. My elbows are what they're on my obliques.
• 14:35
  Speaker 1: They're at the bottom my rib cage. When I go
• 14:38
  Speaker 1: swing clean my elbows should never not touch that spot
• 14:43
  Speaker 1: on the bottom of my rib cage. They might move
• 14:46
  Speaker 1: a little bit. Don't overthink it. But one of the
• 14:51
  Speaker 1: things I want to consider is it could be a
• 14:54
  Speaker 1: purely technical issue. Also Part two. It could be because
• 14:59
  Speaker 1: the load is bigger. Man, if you could, if we
• 15:02
  Speaker 1: had any other options, this would be great. But the
• 15:04
  Speaker 1: only options you gave me is this. But one thing
• 15:07
  Speaker 1: I want to think about is cleaning a thirty two
• 15:11
  Speaker 1: in your left hand and a twenty four, and you're right,
• 15:14
  Speaker 1: do a set whatever that is, a single, a triple five, whatever.
• 15:19
  Speaker 1: Put the bells down, go to the other way. So
• 15:22
  Speaker 1: you'll do a set now with the thirty two in
• 15:26
  Speaker 1: this hand and the twenty four in this hand. Having
• 15:29
  Speaker 1: that doing it that way, it's not such a huge
• 15:33
  Speaker 1: jump and load, but it is a massive jump in asymmetry.
• 15:37
  Speaker 1: And the nice thing about asymmetry is it very often exposed.
• 15:40
  Speaker 1: Is the actual weakness you might find that you have
• 15:43
  Speaker 1: on one hand that perfectly deal and I don't know
• 15:48
  Speaker 1: which one's going to be perfectly deals with the kettlebell
• 15:51
  Speaker 1: clean oddly, very often, at least in certifications, when we
• 15:55
  Speaker 1: do asymmetrical double cleans, very often people will find that
• 15:59
  Speaker 1: they they have a really good technique with their non
• 16:03
  Speaker 1: dominant side. It's the dominant side that's always been horse
• 16:07
  Speaker 1: and everything up. And actually you have to kind of
• 16:09
  Speaker 1: turn the dials of your you know, your speed, your
• 16:14
  Speaker 1: intensity on the on your more dominant hand than on
• 16:17
  Speaker 1: the less dominant hand. These are all ideas. One of
• 16:21
  Speaker 1: these is going to click and help you. If that doesn't,
• 16:24
  Speaker 1: you know, honestly, George, maybe it's time to hire a coach,
• 16:29
  Speaker 1: get another set of eyes on you, and you know,
• 16:32
  Speaker 1: make it work. I hope that helped. I think that's
• 16:35
  Speaker 1: an interesting question, and it's a lot more common than
• 16:39
  Speaker 1: I think people imagine when you're working in groups. Thank you.
• 16:44
  Speaker 1: We have a question from John, and I like John.
• 16:46
  Speaker 1: Here's what John says. My name is John. Pause for
• 16:50
  Speaker 1: your joke. I'll give you a second. So for those
• 16:54
  Speaker 1: of you who know if your name is Dan or
• 16:56
  Speaker 1: John on this podcast, I always stop, and what a
• 17:01
  Speaker 1: lovely name. I've said that joke so many times that
• 17:04
  Speaker 1: the joke now has a joke of itself. That we
• 17:08
  Speaker 1: are now in a second generation of joke on this
• 17:11
  Speaker 1: and I appreciate it in a sense, John, this is
• 17:14
  Speaker 1: a grand joke. Good. I'm thirty six years old and
• 17:19
  Speaker 1: eighty pounds. I'm a former college baseball player and high
• 17:23
  Speaker 1: school hockey player. But the day, but these days, the
• 17:26
  Speaker 1: only sport I consistently play is golf. Oh we call
• 17:29
  Speaker 1: golf a sport. Okay, hit on golf. There a little joke.
• 17:34
  Speaker 1: One of my biggest training goals has always been improving
• 17:37
  Speaker 1: rotational strength and maintaining athleticism. And John asks us what
• 17:46
  Speaker 1: can we do for rotational strength? Now? He had some
• 17:50
  Speaker 1: exercises for one thing. Folks, and for those who've been
• 17:53
  Speaker 1: listening to the podcast for a while, you know that
• 17:56
  Speaker 1: I'm not a massive believer in training rotational strength in
• 18:03
  Speaker 1: the weight room. John has a few ideas here, but
• 18:06
  Speaker 1: let's go through it. As a new father to a
• 18:09
  Speaker 1: five year old daughter, I found your Weekend Warrior program
• 18:13
  Speaker 1: to be the best fit for this season of my life.
• 18:15
  Speaker 1: Very good. Good and the Weekend Warrior Program. By the way,
• 18:18
  Speaker 1: it's interesting, I just realized that I'm doing the Weekend
• 18:23
  Speaker 1: Warrior Program myself now without even realizing it. I slid
• 18:28
  Speaker 1: my Wednesday workout to Tuesday, So I'm doing Monday, Tuesday
• 18:34
  Speaker 1: Walk Walk tonic Wednesday and Thursday, and then I'm lifting
• 18:39
  Speaker 1: harder on Friday, which is exactly the same basically as
• 18:42
  Speaker 1: doing the weekend Warrior program. Just made me laugh because
• 18:45
  Speaker 1: I anytime you adapt, you get new insights. Once my
• 18:51
  Speaker 1: wife and I are both back to work and our
• 18:53
  Speaker 1: daughter starts daycare, I'll hopefully be able to get back
• 18:56
  Speaker 1: towards a more consistent training routine. Yeah, it is interesting
• 19:01
  Speaker 1: how children will completely dictate how you train. Now I'm
• 19:07
  Speaker 1: helping my grandchildren get to school, and it just reminds
• 19:10
  Speaker 1: me of just how it was joyful but joyful clutter folks.
• 19:15
  Speaker 1: That may be a great name for a band, Joyful Clutter.
• 19:19
  Speaker 1: Given my goal of increasing rotational strength, my thought process
• 19:23
  Speaker 1: has been performed the running back complex on Saturdays with
• 19:27
  Speaker 1: offset bells, which is an interesting way to train rotational strength.
• 19:31
  Speaker 1: And he's going to use a sixteen to twenty and
• 19:33
  Speaker 1: make the press days primarily single arm presses. My thought
• 19:37
  Speaker 1: is that the asymmetrical loading will help build more rotational
• 19:41
  Speaker 1: control and strength. And I got to tell you, I'm
• 19:44
  Speaker 1: very pleased John that you said that because I think
• 19:46
  Speaker 1: there's some wisdom there are there any additional movement patterns
• 19:51
  Speaker 1: you would recommend adding to the program to better support
• 19:54
  Speaker 1: your goal. Anything that would compliment the current structure without
• 19:59
  Speaker 1: adding too much more extra volume would be helpful. Long term,
• 20:04
  Speaker 1: my goal is to work back towards completing multiple runs
• 20:07
  Speaker 1: of the armor building formula while incorporating offset loading, and
• 20:12
  Speaker 1: eventually doing the ABF with offset twenty four and twenty
• 20:16
  Speaker 1: eight kilo bells. That's a good goal. I currently have
• 20:19
  Speaker 1: two sixteens, one twenty and one twenty four bell For now,
• 20:24
  Speaker 1: my priorities are being present with my daughter, getting walks
• 20:28
  Speaker 1: in with my family, and saying consistent with training where
• 20:33
  Speaker 1: I can. I'm a medical device sales rep, so I
• 20:36
  Speaker 1: get plenty of steps in during the day between operator rooms, etc.
• 20:42
  Speaker 1: But the mornings come early and the nights are short.
• 20:45
  Speaker 1: For the foreseeable future, I'm going to add two things
• 20:50
  Speaker 1: because I love what you're doing, so folks. For rotational strength,
• 20:54
  Speaker 1: his idea armor building complex with different side loads every
• 20:59
  Speaker 1: round you'll swing, which obviously real easy. I put the
• 21:02
  Speaker 1: bells in the ground and then I step on the
• 21:04
  Speaker 1: other side and it automatically switches it's also a great
• 21:08
  Speaker 1: way to get a workout done very quickly. And single
• 21:11
  Speaker 1: arm presses, I think there is value in that. One
• 21:14
  Speaker 1: of my first articles I wrote for dragon Or It
• 21:17
  Speaker 1: was about my love affair with the single side press
• 21:21
  Speaker 1: because I think it works a lot of things. I'm
• 21:25
  Speaker 1: going to give you an exercise, and anyone who's been
• 21:27
  Speaker 1: listening for a while its probably already knows the answer.
• 21:30
  Speaker 1: No surprises here. The suitcase carry very quick, very simple.
• 21:35
  Speaker 1: Every step you take with a suitcase carry challenge. So
• 21:39
  Speaker 1: if I have it in my right hand, it's going
• 21:41
  Speaker 1: to challenge my left side. Stu McGill, after having present
• 21:45
  Speaker 1: on this, went up to his lab and he found
• 21:47
  Speaker 1: out how good this exercise truly was for right said
• 21:50
  Speaker 1: the next thing I want to tell you. I don't
• 21:53
  Speaker 1: know if you have a sandbag or anything, but it
• 21:56
  Speaker 1: is you could even do with your child. You'd have
• 21:58
  Speaker 1: to clear it with mom. I think with my sandbags,
• 22:02
  Speaker 1: I have those real tight. They're very small, heavy sand bags.
• 22:08
  Speaker 1: They're almost shaped like a like a they're in They're
• 22:14
  Speaker 1: a circular shape and all the weight is here. One
• 22:17
  Speaker 1: of the things I've been doing lately is when I'm
• 22:19
  Speaker 1: doing my Grade eight One of the rounds is as
• 22:23
  Speaker 1: I walk with my sandbag and by the way, oh,
• 22:26
  Speaker 1: you don't even you probably need to do anything. At first,
• 22:28
  Speaker 1: just march with the sand bag because as that pulls,
• 22:33
  Speaker 1: I try not to let myself do this. Then the
• 22:36
  Speaker 1: next set I try to you know, this is an
• 22:38
  Speaker 1: important point. Don't bring the sand bag to your knees.
• 22:45
  Speaker 1: Bring your knees to the sand bag. Now, obviously you
• 22:48
  Speaker 1: have to drop it a little bit. So when you're
• 22:50
  Speaker 1: doing marching in place or these marching sand bag twists,
• 22:55
  Speaker 1: and again, I'm not going, you know, I'm not throwing
• 22:58
  Speaker 1: it all the way back here and then throwing her
• 23:00
  Speaker 1: all the baby back there. And why well, because I
• 23:03
  Speaker 1: don't want to go to the chiropractor. Okay, my friend
• 23:06
  Speaker 1: Mike Matthews, who's my physical trainer, he's my physical therapist.
• 23:13
  Speaker 1: I apologize. I love the guy, I just don't want
• 23:15
  Speaker 1: to see him that often. So what I do with
• 23:18
  Speaker 1: the sandbag is, okay, you got to when you're marching
• 23:21
  Speaker 1: in place or marching march skipping, I guess mean more,
• 23:25
  Speaker 1: bring your toes up, bring your knees up, and try
• 23:29
  Speaker 1: I try as best I can to bring my knees
• 23:32
  Speaker 1: up as high as I can and just a little
• 23:34
  Speaker 1: bit of a touch the knee. Right knee comes up,
• 23:37
  Speaker 1: I twist a little touch, left knee comes up, twist
• 23:41
  Speaker 1: a little touch. I guess you could do it the
• 23:43
  Speaker 1: baby and you might end up being in the child
• 23:46
  Speaker 1: being in protective services. So maybe that's not a good idea.
• 23:50
  Speaker 1: But you don't need very much load to do this.
• 23:52
  Speaker 1: I have a gosh. I think it's a fifteen pound
• 23:55
  Speaker 1: and a twenty pound sand bag. The twenty pound sand bag,
• 24:00
  Speaker 1: I don't think i'd need anything heavier. You could probably
• 24:03
  Speaker 1: also just do this holding a light dumbbell like this
• 24:07
  Speaker 1: and doing the same drill. If it was a kettlebell, oh,
• 24:11
  Speaker 1: I don't know. Probably the eight kilo bell would be great.
• 24:15
  Speaker 1: Not much more than that, hold it by the horns
• 24:19
  Speaker 1: and just don't you know, don't whack your kneecap like
• 24:23
  Speaker 1: you're trying to drive a hammer, you know, drive and
• 24:27
  Speaker 1: nail into the ground with the hammer. So I would
• 24:31
  Speaker 1: go in this order suitcase, carry right away, throw it
• 24:34
  Speaker 1: right into your program, don't even think about it. Make
• 24:36
  Speaker 1: it your daily finisher. Try this cross crawl. I get
• 24:41
  Speaker 1: that concept from Tim Anderson. But again, you're just going
• 24:45
  Speaker 1: to be going like this. When I'm at workshops with Tim,
• 24:49
  Speaker 1: He'll start talking about cross calling, and I'll find myself
• 24:53
  Speaker 1: seeded with my right my bringing my left knee to
• 24:56
  Speaker 1: touch my right hand, bringing my right right knee have
• 24:59
  Speaker 1: to touch my left I'll find myself doing it, and
• 25:02
  Speaker 1: it's weird. It's because when I do that, and I
• 25:05
  Speaker 1: do that marching drill out there right there, in fact,
• 25:08
  Speaker 1: I get some great inspiration for writing and doing things
• 25:12
  Speaker 1: around the house. I just completely changed my front. I've
• 25:17
  Speaker 1: added a bunch of red rock and some vases. I'm
• 25:20
  Speaker 1: gonna add some empora to emphora, you know, just to
• 25:25
  Speaker 1: make it look a little bit more like a Mediterranean
• 25:27
  Speaker 1: thing out there. Red rock, Mediterranean love, the idea that
• 25:31
  Speaker 1: all came from this drill. So it's going to make
• 25:34
  Speaker 1: your mind activated, which is one of the reasons I
• 25:37
  Speaker 1: love doing crosscraws so much. It really builds up, you know,
• 25:41
  Speaker 1: that the hemispheric thing about the human body, and I
• 25:47
  Speaker 1: think it will help you with your golf game. Reminder,
• 25:49
  Speaker 1: though you're not throwing the sand bag, you know, back
• 25:55
  Speaker 1: into another county. All you're doing is just bringing the
• 25:58
  Speaker 1: knee to the sand bag, and you're trying to get
• 26:01
  Speaker 1: a little bit of rotational work. Don't overdo rotational work
• 26:05
  Speaker 1: if you like, you know, driving in cars a long way.
• 26:09
  Speaker 1: Thank you, great question and congratulations on your baby. Well,
• 26:15
  Speaker 1: we have a great question from Randall. I spent time
• 26:19
  Speaker 1: sometime recently dealing with shingles to read your book The
• 26:24
  Speaker 1: Kettlebell Companion. Well, I have to tell you, anytime you
• 26:27
  Speaker 1: have a disease or an illness, my books are great
• 26:31
  Speaker 1: for you. I came to the part that talks about
• 26:34
  Speaker 1: get ups and goes to the different progressions such as
• 26:38
  Speaker 1: left hand being stuck to your right knee. These would
• 26:41
  Speaker 1: be get backups, but we're not going to worry about
• 26:43
  Speaker 1: it right now, and so forth. I asked my kids
• 26:46
  Speaker 1: if they wanted to play a fun game and brought
• 26:49
  Speaker 1: them through the entire progression. I have a twelve year
• 26:52
  Speaker 1: old daughter, twin eleven year old boys, and a two
• 26:55
  Speaker 1: year old boy, and a medal for me for dealing
• 26:59
  Speaker 1: with all that at once. They had a blast. We
• 27:01
  Speaker 1: were laughing, everyone was smiling, and even the two year
• 27:04
  Speaker 1: old was trying to emulate the older ones. Best of all,
• 27:09
  Speaker 1: my kids get exercise and I had fun doing it.
• 27:12
  Speaker 1: Just thought you would appreciate knowing your book helped to
• 27:15
  Speaker 1: provide some needed joy on an otherwise miserable day due
• 27:20
  Speaker 1: to the shingles. Keep up the good work, and thank
• 27:24
  Speaker 1: you Randall, thank you. I think you've noticed a theme,
• 27:29
  Speaker 1: gentle listener through this podcast about you know how many
• 27:34
  Speaker 1: parents are asking about exercise advice and it's such an honor.
• 27:40
  Speaker 1: And I mean that, I mean you know. I've had
• 27:43
  Speaker 1: former students ask me for help about their kids. It's interesting. Yeah,
• 27:49
  Speaker 1: let me mess up two generations of your family, But
• 27:52
  Speaker 1: anytime someone asked me help in training, it's a delight.
• 27:57
  Speaker 1: And thank you for those who don't. No the get
• 28:01
  Speaker 1: back Up. I have a video of it on my
• 28:04
  Speaker 1: YouTube channel, and it's in a lot of my books.
• 28:07
  Speaker 1: It's also in Fitness Forge. I think that's my new
• 28:11
  Speaker 1: book over Dan john University dot COM's last bookstore. It's
• 28:14
  Speaker 1: in there, and it's real simple. The easiest way to
• 28:18
  Speaker 1: do it is have everyone start on their belly stand
• 28:22
  Speaker 1: and then say get back up. Get on your left side,
• 28:25
  Speaker 1: get back up, get on your right side, get back up,
• 28:27
  Speaker 1: get on your back, get back up, get in the
• 28:30
  Speaker 1: push up position, plank get back up. Then you make
• 28:34
  Speaker 1: it hard so you stick your right hand to your
• 28:36
  Speaker 1: right knee for the whole five. You stick your left
• 28:39
  Speaker 1: hand to your left knee for the whole five. You
• 28:41
  Speaker 1: stick your right hand to your left knee for the
• 28:43
  Speaker 1: whole five. Back to that cross crawling question right there.
• 28:48
  Speaker 1: Then you all five. Then you stick your left hand
• 28:51
  Speaker 1: to your right knee for all five. Then you can
• 28:53
  Speaker 1: do variations like hands behind your head, which is hilarious
• 28:56
  Speaker 1: for the push up position, plank, hands in your back pockets,
• 29:00
  Speaker 1: and then you can also do group settings where you
• 29:02
  Speaker 1: hold hands, you cross hands. It's delightful. It's a great
• 29:07
  Speaker 1: way to warm up a team. Everybody enjoys it. If
• 29:11
  Speaker 1: I was a coach American football again, or even the
• 29:13
  Speaker 1: europe the world's version of football, that would be our
• 29:18
  Speaker 1: warm up. You get up off the ground twenty five
• 29:21
  Speaker 1: forty times, you warmed up, you have some laughs, and
• 29:27
  Speaker 1: you're ready to go. Thank you for that. Randall meant
• 29:29
  Speaker 1: the world to me and I appreciate it. Okay, Wow,
• 29:34
  Speaker 1: that's fast. This is our last question today. And this
• 29:37
  Speaker 1: question comes from Justin and he was able to get
• 29:40
  Speaker 1: this question to us just in time. It's a joke
• 29:45
  Speaker 1: I've said many times in this podcast and I've always
• 29:48
  Speaker 1: regretted it. I've been hunting down your birds of prey
• 29:51
  Speaker 1: carry challenge. I found sparrowhawk goblet squats with the sending
• 29:57
  Speaker 1: reps starting to eight and suitcase carries for a rounds.
• 30:00
  Speaker 1: Great workout. Gosh hawk gobbled squats with eight reps across
• 30:05
  Speaker 1: and suitcase carries for eight rounds, so you just do
• 30:09
  Speaker 1: eight reps every time you have the eagle. That's a
• 30:11
  Speaker 1: tough one. Double kettlebell squat with eight reps and farmer
• 30:16
  Speaker 1: kelly carry for eight rounds. Yeah, and with twenty four
• 30:21
  Speaker 1: kilo bells in each hand, and you go about twenty
• 30:23
  Speaker 1: meters and is the eagle? The eagle might be one
• 30:30
  Speaker 1: of the hardest challenges I have in my whole thing.
• 30:34
  Speaker 1: It's completely doable, and it's just so hard, just so hard.
• 30:40
  Speaker 1: And keeping with the same naming, I added, Okay, fairy genius,
• 30:48
  Speaker 1: largest North American hawk that is sometimes mistaken for an eagle.
• 30:53
  Speaker 1: Double kettlebell squat with the sending reps starting at eight
• 30:57
  Speaker 1: reps and farmer carry for eight rounds. So you go
• 31:01
  Speaker 1: eight seven, six, five, four three two one on the
• 31:04
  Speaker 1: double cut about front ones. That is so reasonable. I'm
• 31:08
  Speaker 1: curious are there any other birds of prey challenges that
• 31:11
  Speaker 1: I've been lost at time. Okay the bird, okay, okay.
• 31:17
  Speaker 1: So the word rapt or is an ancient Latin word
• 31:21
  Speaker 1: and it means to grasp or to carry. And for
• 31:24
  Speaker 1: those of you who believe a certain faith tradition, you
• 31:27
  Speaker 1: talk about a thing called the rapture, and the rapture
• 31:31
  Speaker 1: is literally there was a whole bunch of books I
• 31:34
  Speaker 1: think Left Behind series. It was even a book, And
• 31:36
  Speaker 1: you'll also see it in a comedy of about ten
• 31:42
  Speaker 1: years ago where Hermione Granger shows up and beats up
• 31:47
  Speaker 1: everybody and I and please, it'll come to me as
• 31:50
  Speaker 1: soon as the podcast is over. But it's this idea
• 31:53
  Speaker 1: that God, up in the clouds and heaven just above us,
• 31:56
  Speaker 1: because the earth doesn't rotate, is going to reach down
• 32:00
  Speaker 1: and grab all the all the good people and pull
• 32:04
  Speaker 1: them right up to heaven. Raptor rapture. So I started
• 32:08
  Speaker 1: calling the uh the loaded carry challenges by raptors birds
• 32:15
  Speaker 1: are prey. And it's also I'm sure it ties in
• 32:18
  Speaker 1: to all the sword and the stone stuff that I
• 32:20
  Speaker 1: have here, because my my motto never let go comes
• 32:25
  Speaker 1: from the sword and the stone, from the when they
• 32:27
  Speaker 1: when he uh, when war King Arthur is put into
• 32:31
  Speaker 1: the with the hawks and the falcon for the night,
• 32:35
  Speaker 1: never let go when, of course he uses that strength
• 32:39
  Speaker 1: to pull the sword out of the stone. And I
• 32:41
  Speaker 1: think it's fascinating. Do I have other ones? And again
• 32:45
  Speaker 1: I would say this, they've been lost to the to
• 32:47
  Speaker 1: the sands of time. Back when I used to train
• 32:51
  Speaker 1: in my old house, in that huge area we had
• 32:55
  Speaker 1: in the back, I would just come up with the
• 32:58
  Speaker 1: silliest damn names. So we now in my workout, we
• 33:02
  Speaker 1: do have an exercise. We have a bird here in Utah.
• 33:06
  Speaker 1: It's called the red tail and it's the I think
• 33:10
  Speaker 1: I wouldn't say it's the unofficial mascot of the University
• 33:13
  Speaker 1: of Utah, but I don't know if it's the official
• 33:16
  Speaker 1: mascot or the unofficial, but it's right there. The Unit
• 33:20
  Speaker 1: of Utah has several logos they use, but redtails is
• 33:24
  Speaker 1: a movement we use in the gym, and you're right,
• 33:27
  Speaker 1: it should be a raptor. We have a particular bird
• 33:32
  Speaker 1: here called the Cooper hawk that really loves my backyard
• 33:36
  Speaker 1: because every time it kills a pigeon, it always leaves
• 33:39
  Speaker 1: all of its feathers there, but we had one that
• 33:43
  Speaker 1: was the Cooper Hawk, but I can't remember what it was.
• 33:45
  Speaker 1: But I love this idea, and you know, for fun, Justin,
• 33:49
  Speaker 1: maybe we could have some people share in the notes
• 33:52
  Speaker 1: any of their loaded carry challenges. One thing I don't fer.
• 34:00
  Speaker 1: I don't know how to say it, that North American
• 34:02
  Speaker 1: Hawk name, but I love it. I like your Hawk idea.
• 34:05
  Speaker 1: You're this hawk idea because when we do the Eagle,
• 34:11
  Speaker 1: it's the sixty four total reps, eight sets of eight
• 34:13
  Speaker 1: in the double Cutabell front squad with twenty fours with
• 34:16
  Speaker 1: double twenty fours. That's what wipes everybody out. The loaded
• 34:21
  Speaker 1: carries to be frank suck, but it's the damn front squads.
• 34:27
  Speaker 1: So I think your idea of eight seven, six, five,
• 34:29
  Speaker 1: four three two one is a lot more reasonable. And
• 34:33
  Speaker 1: maybe you'll have to come up with a name for
• 34:35
  Speaker 1: that that doesn't make me sound like an idiot when
• 34:38
  Speaker 1: I try to say it. During the podcast, Oh boy,
• 34:42
  Speaker 1: thank you, Justin. I got to tell you that was
• 34:45
  Speaker 1: a nice trip down memory lane right there. Much appreciated
• 34:49
  Speaker 1: and all the questions today were fabulous. This was a
• 34:52
  Speaker 1: great podcast, at least for me, you know, and listen reminder.
• 34:57
  Speaker 1: If you have questions, please set them to the podcast
• 35:00
  Speaker 1: at podcast at dan john University dot com. I do
• 35:07
  Speaker 1: my best every week to answer each and every question,
• 35:10
  Speaker 1: and until next time, let's all keep on lifting and
• 35:13
  Speaker 1: learning and thank you.