Latest / The Body Pod / Kettlebells vs. Barbells: Staying Strong for Life with Dr. Mike Hartle - Best Exercises & Tips

Transcript

Kettlebells vs. Barbells: Staying Strong for Life with Dr. Mike Hartle - Best Exercises & Tips · The Body Pod

• 0:00
  Speaker 1: Hey, everyone, This is Haley and I'm Lara, and welcome
• 0:03
  Speaker 1: to the body Pod. Today we are interviewing doctor Michael Hardele,
• 0:13
  Speaker 1: who is not only a chiropractic physician, but is also
• 0:16
  Speaker 1: a Strong First certified Master Instructor and has his PhD
• 0:20
  Speaker 1: and exercise science. So, Lara, we dig into all things
• 0:24
  Speaker 1: kettlebells and what training is best for women this agent.
• 0:28
  Speaker 2: What can we expect?
• 0:29
  Speaker 3: You're gonna want to stay tuned to the end so
• 0:31
  Speaker 3: you can know what the three best exercises we can
• 0:34
  Speaker 3: be doing and why I just added kettle bills to
• 0:38
  Speaker 3: my shopping cart.
• 0:39
  Speaker 1: Let's get into the show, all right, Welcome to the
• 0:48
  Speaker 1: Body Pod, doctor Mike Hardele. Now I want to talk
• 0:52
  Speaker 1: to you well, first of all, before I get into
• 0:55
  Speaker 1: your background of Strong First, which is so interesting to me.
• 0:58
  Speaker 1: But let's talk about how we met. So we met
• 1:01
  Speaker 1: two years ago. I live in Colorado. I flew out
• 1:05
  Speaker 1: to San Diego. I don't even remember was it in
• 1:09
  Speaker 1: Where was it in San Diego, Trula Vista? Okay, I
• 1:13
  Speaker 1: was going to forget that, but anyhow, I met you there.
• 1:16
  Speaker 1: So you were running the Strong First Barbell Clinic. Yep, there,
• 1:22
  Speaker 1: and I got certified through strong Strong first there, which
• 1:26
  Speaker 1: I loved. And I don't think that you'll even remember this,
• 1:28
  Speaker 1: but I had not been practicing my Barbel overhead press.
• 1:32
  Speaker 1: And since you have like a certain you have to
• 1:33
  Speaker 1: get on the scale and weigh yourself and then that
• 1:36
  Speaker 1: depends on what your overhead press and all your all
• 1:39
  Speaker 1: of your lifts are going to be right. So I
• 1:42
  Speaker 1: was literally the only one laure at this I mean
• 1:45
  Speaker 1: talk about stressful city. I was the only one that
• 1:49
  Speaker 1: was not going to pass in the whole class my
• 1:52
  Speaker 1: overhead Barbel press. So everyone was like amping me up.
• 1:56
  Speaker 1: We had like ac DC on. Everyone had passed, and
• 2:00
  Speaker 1: I was like, there's no way I can do. I
• 2:02
  Speaker 1: even forgot the amount it was. It was like I
• 2:05
  Speaker 1: don't know, one hundred and something pounds overhead and I.
• 2:10
  Speaker 2: Was shaking in the boots, like so stressed.
• 2:15
  Speaker 4: So what happened?
• 2:15
  Speaker 2: Did you make it? And oh?
• 2:18
  Speaker 1: And you said you were like, oh, Haley, you're going
• 2:21
  Speaker 1: to be like this. This will be the first class,
• 2:24
  Speaker 1: like you're the only one holding the whole class back
• 2:26
  Speaker 1: from passing or something like that. You were nicer than that,
• 2:30
  Speaker 1: but it was like, well, this is it. Everyone else's
• 2:33
  Speaker 1: passed and now it's Hailey's turn. I was so stressed.
• 2:36
  Speaker 1: I got like world class strength to just like push
• 2:40
  Speaker 1: the barbell up and like pass it.
• 2:42
  Speaker 2: I don't think I could have done it again.
• 2:44
  Speaker 1: But anyways, that was like my my barbell success storm.
• 2:48
  Speaker 2: The pressure worked in a positive way that day. I
• 2:51
  Speaker 2: remember when you went to that.
• 2:53
  Speaker 1: Shaking in the boots. So anyhow, welcome to the body pod.
• 2:58
  Speaker 1: Let's get back to what we're really here for. I
• 3:01
  Speaker 1: would love to know. So we've done this intro of you,
• 3:03
  Speaker 1: but I would love to know how you got into
• 3:08
  Speaker 1: the Strong First arena. And for those that aren't familiar
• 3:11
  Speaker 1: with it, see, I make all anyone that works for me,
• 3:15
  Speaker 1: they have to have They can't just have like a
• 3:17
  Speaker 1: personal training from somewhere, like they have to go through
• 3:20
  Speaker 1: Strong First.
• 3:23
  Speaker 2: To pass it off. Because I was just like, you
• 3:25
  Speaker 2: just don't.
• 3:25
  Speaker 1: You don't get enough from a regular personal training certification
• 3:29
  Speaker 1: to be able to help, especially women that are starting
• 3:33
  Speaker 1: later in life, to get them comfortable with a barbell safely.
• 3:36
  Speaker 1: So can you give us a little background about how
• 3:39
  Speaker 1: you got involved with Strong First.
• 3:41
  Speaker 4: Sure, originally it was a competitive power that for twenty years,
• 3:46
  Speaker 4: and then I retired from that and then I decided
• 3:48
  Speaker 4: to start playing semi pro football at the young age
• 3:50
  Speaker 4: of thirty eight. So during that first year of football,
• 3:54
  Speaker 4: I went to a Cattibal certification that Pabo was teaching
• 3:57
  Speaker 4: in Saint Paul, Minnesota, and so I went through that.
• 4:01
  Speaker 4: Then he eventually promoted me to team leader to senior instructor.
• 4:04
  Speaker 4: Then he decided to create his own company called Strong
• 4:07
  Speaker 4: First at the end of twenty twelve, and in twenty
• 4:10
  Speaker 4: thirteen we started hosting the first certifications, and then he
• 4:13
  Speaker 4: had called me. He wanted me to help put together
• 4:16
  Speaker 4: a barbell certification. So we spent about six months behind
• 4:20
  Speaker 4: the scenes writing the manual and then in June of
• 4:23
  Speaker 4: twenty thirteen to out the first SFL barbell certification in Vincenza, Italy.
• 4:28
  Speaker 4: And then we got some in the stage here. So
• 4:30
  Speaker 4: we've been doing it now for eleven years. Man. I
• 4:33
  Speaker 4: just taught my last one in San Diego two weeks ago.
• 4:36
  Speaker 1: Okay, and for Chula Vistavista, same place, yahn't it. So Then,
• 4:44
  Speaker 1: for those that aren't familiar with Pavel, I mean he
• 4:47
  Speaker 1: really introduced the kettlebell to the America, right more or.
• 4:52
  Speaker 4: Less, yep, yep, So he brought it over and then
• 4:56
  Speaker 4: he met with a guy in Saint Paul and he
• 4:59
  Speaker 4: decided to get together. So they put on the certifications
• 5:01
  Speaker 4: for a while. Then Paula decided to go off on
• 5:04
  Speaker 4: his own and that's when he creates Strong First.
• 5:06
  Speaker 2: I love it. I love it. Well, Okay, so.
• 5:11
  Speaker 1: I want to talk about something that you said in
• 5:14
  Speaker 1: another podcast, and it said, this is what you said.
• 5:18
  Speaker 1: Your body is all you have in life that you
• 5:20
  Speaker 1: can have that you have full control over, so pretty
• 5:25
  Speaker 1: much take care of it. So if we're looking at
• 5:28
  Speaker 1: you've worked with thousands upon thousands of men and women
• 5:35
  Speaker 1: getting their certification, and then also in your chiropractic clinic,
• 5:38
  Speaker 1: you see people that come in with injuries and whatnot.
• 5:42
  Speaker 1: If we're looking at a female specifically in I don't know,
• 5:48
  Speaker 1: over forty or around forty coming in that wants to
• 5:51
  Speaker 1: get strong, what do you see in your clinic that typically,
• 5:56
  Speaker 1: like if somebody comes in, where are there common injuries
• 6:00
  Speaker 1: that women in this age group come in with. I mean,
• 6:04
  Speaker 1: I know there's a lot of things that can vary,
• 6:06
  Speaker 1: but do you have like certain things that you're like, yeah,
• 6:08
  Speaker 1: this happens a lot with this age group.
• 6:12
  Speaker 4: I would say the age group more so and not
• 6:14
  Speaker 4: the sex of the individual. Male and female tend to
• 6:17
  Speaker 4: have very similar problems a lot of headaches. Women tend
• 6:20
  Speaker 4: to have more headaches than men do, but still generally
• 6:24
  Speaker 4: has sim similar problems with that. One of the things
• 6:26
  Speaker 4: I really see though, is when you get get over
• 6:28
  Speaker 4: forty forty five, is people really start to become deconditioned,
• 6:32
  Speaker 4: if I want to use that term. So for example,
• 6:34
  Speaker 4: we start, you know, we start to having a career,
• 6:37
  Speaker 4: we start making some money, we start getting a little
• 6:39
  Speaker 4: bit lazy on that aspect. Then we stop as far
• 6:41
  Speaker 4: as doing the physical things that we used to do,
• 6:43
  Speaker 4: and then of course the deconditioning then tends to lead
• 6:46
  Speaker 4: you know at forty five, let's say twenty years or
• 6:48
  Speaker 4: age sixty five or seventy five, and now they're barely moving.
• 6:52
  Speaker 4: They have to they can't get on the flooria play
• 6:55
  Speaker 4: with their children, grandchildren are great grandkids. That's one of
• 6:57
  Speaker 4: the biggest fears when you get to that age is
• 6:59
  Speaker 4: that happen to say, what, I have to get on
• 7:01
  Speaker 4: the floor, whereas us three right now, we can just
• 7:04
  Speaker 4: flop on the floor and get back up, no problem.
• 7:07
  Speaker 4: So we want to be able to give them the
• 7:08
  Speaker 4: strength to do that. So that's when I start talking
• 7:10
  Speaker 4: to him about, hey, why don't I get you in
• 7:12
  Speaker 4: my gym. We'll start teaching how to do some cattle
• 7:13
  Speaker 4: bill deadlist, We'll teach you how to do some body
• 7:15
  Speaker 4: weight stuff. Teaching some basic strength aspect is one of
• 7:19
  Speaker 4: the big things that you go into when you go
• 7:21
  Speaker 4: into your sixties and seventies is you need to have
• 7:24
  Speaker 4: again to word strong first, But you need to be
• 7:26
  Speaker 4: strong first, because if you don't have basic strength, like
• 7:30
  Speaker 4: be able to pick up your laund your basket off
• 7:32
  Speaker 4: the basement floor, or carry groceries in, then you start
• 7:35
  Speaker 4: losing that strength. Now you have to have someone else
• 7:37
  Speaker 4: help you. So if you kind of look as far
• 7:39
  Speaker 4: as a continuum, so when we're babies, we can't feed ourselves,
• 7:43
  Speaker 4: we can't wipe our own butt, we have to have
• 7:46
  Speaker 4: help going pee all this, others I wear diapers. We
• 7:48
  Speaker 4: kind of go through this period of life where we
• 7:50
  Speaker 4: don't have to have any help. Then also when we
• 7:51
  Speaker 4: go back into that almost at infant stage again where
• 7:55
  Speaker 4: we start wearing diapers, we need help getting around, getting dressed.
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  Speaker 4: Sometimes people have to make food for us, put food
• 8:01
  Speaker 4: in their mouth, and so that's one of my goals
• 8:03
  Speaker 4: for my personal legal life is that later on in life,
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  Speaker 4: I don't want to have to go through that. Well,
• 8:08
  Speaker 4: my boys, I said, I got three great sons. I
• 8:11
  Speaker 4: don't want to have to move in with you. I
• 8:12
  Speaker 4: don't want to have to you know, live with you,
• 8:14
  Speaker 4: even though I love you all to death, but I
• 8:16
  Speaker 4: don't want to have to do that. And so hopefully
• 8:18
  Speaker 4: taking care of myself now at the young age of
• 8:20
  Speaker 4: fifty seven. I know I'm not twenty nine, even though
• 8:22
  Speaker 4: I look twenty nine, so don't say I'm twenty nine.
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  Speaker 4: So but again, you know, hopefully I'm keeping myself healthy
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  Speaker 4: so that I can still do those things when I
• 8:31
  Speaker 4: get older.
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  Speaker 3: Yeah, you keep just having our independence for longer, which
• 8:35
  Speaker 3: is powerful.
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  Speaker 1: Okay, So if we then take another quote that you
• 8:41
  Speaker 1: have that is like and this just really resonated to
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  Speaker 1: me because again I work with all women, a lot
• 8:47
  Speaker 1: of women that are starting out with strength, and when
• 8:51
  Speaker 1: I mean strength, I mean like with that are adding load.
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  Speaker 1: So most of these women have not been just like
• 8:58
  Speaker 1: couch potatoes. I mean, some are coming into the exercise
• 9:01
  Speaker 1: arena after a long period off, but the majority of
• 9:04
  Speaker 1: them have you know, been pretty active or done things
• 9:08
  Speaker 1: five k's, pilates, yoga, all of these other things. But
• 9:13
  Speaker 1: now I'm teaching them to add in and really try
• 9:15
  Speaker 1: to work on getting strong. And you had this quote
• 9:18
  Speaker 1: of you know, it's harder to hurt a healthier, stronger body,
• 9:22
  Speaker 1: and you can recover so much faster if you have
• 9:25
  Speaker 1: that strength. So can you talk about that and how
• 9:29
  Speaker 1: much muscle and being strong impacts all of those other
• 9:34
  Speaker 1: areas of our life of being. You know, when we
• 9:37
  Speaker 1: have something come up that we all will have of
• 9:39
  Speaker 1: injuring ourselves or surgery or whatever.
• 9:42
  Speaker 4: Well, one of the things I talked to my patients
• 9:44
  Speaker 4: about in my office that if they choose to do
• 9:46
  Speaker 4: corrective care, which means long term care kind of like
• 9:49
  Speaker 4: I explained to like, if you put braces on your
• 9:51
  Speaker 4: teenager's teeth, you don't just put it on for two
• 9:53
  Speaker 4: months and take them off. They're un there for two
• 9:55
  Speaker 4: or three years type thing. Is one of the things
• 9:58
  Speaker 4: I tell them. I said, you're not only helping you
• 10:00
  Speaker 4: fix your current problem and getting rid of the pain,
• 10:02
  Speaker 4: but you're also making yourself healthier. And then later on
• 10:05
  Speaker 4: in life, all of a sudden, you leave my clinic
• 10:07
  Speaker 4: and you get in a car accident or you trip
• 10:10
  Speaker 4: on the stairs and you fall down or whatever else.
• 10:12
  Speaker 4: Your bone density is stronger. You don't have the osteopenia
• 10:15
  Speaker 4: or osteoporosis aspect with that. So if you you may
• 10:18
  Speaker 4: bruise your knee, but you don't break any of your bones.
• 10:21
  Speaker 4: So when you make yourself a healthier individual, it's harder
• 10:24
  Speaker 4: to hurt a more resilient or healthy body. Now, if
• 10:27
  Speaker 4: you're unhealthy, it's obviously easier to hurt that. So one
• 10:30
  Speaker 4: of things we found during the COVID pandemic was that
• 10:32
  Speaker 4: people who had cold morbidities had harder times dealing with
• 10:36
  Speaker 4: as far as COVID. People who did not have cold
• 10:39
  Speaker 4: morbidities kind of just kind of shrugged it off. Now,
• 10:42
  Speaker 4: there's obviously some outliers with that, so I know there's
• 10:44
  Speaker 4: that aspect there too, But that's even before COVID's you know,
• 10:47
  Speaker 4: that's what the old flu virus H one N one,
• 10:50
  Speaker 4: the bird flu avian flu, all these different things out
• 10:52
  Speaker 4: there with that that if you're a weaker individual, regardless
• 10:55
  Speaker 4: of these situation, you're going to have more problems dealing
• 10:59
  Speaker 4: with it. Get rid of those cool morbidities or decrease them,
• 11:02
  Speaker 4: you know, as much as you can. And one of
• 11:04
  Speaker 4: the best ways to do it is resistance training, which
• 11:06
  Speaker 4: is strength training.
• 11:08
  Speaker 1: Yeah, okay, so let's get into the dumbell versus the
• 11:12
  Speaker 1: kettlebell versus the barbell versus machines.
• 11:17
  Speaker 2: Now I know how I already know how you feel, but.
• 11:23
  Speaker 1: Or a little bit of background obviously, But it's really
• 11:26
  Speaker 1: interesting because for someone that's just starting out, say, and
• 11:31
  Speaker 1: they're like, okay, well, obviously dumbbells or most people have
• 11:34
  Speaker 1: access to dumbells more readily than kettlebells, and definitely they're
• 11:39
  Speaker 1: not even ready for a barbell, so they're not even
• 11:41
  Speaker 1: necessarily thinking that. But what are the differences with Like,
• 11:47
  Speaker 1: if we're just talking about a barbell versus kettlebell versus
• 11:51
  Speaker 1: a dumbell.
• 11:52
  Speaker 4: Well, you also brought up machines. I'm not gonna let
• 11:54
  Speaker 4: you get away with that either. The thing, here's the thing.
• 11:58
  Speaker 4: If I got a patient who say, she's fifty five
• 12:01
  Speaker 4: years old, she's fifty pounds overweight, she wants to get
• 12:04
  Speaker 4: she wants to get herself a better shape. But let's
• 12:07
  Speaker 4: say also, and I bring her back to the gym,
• 12:08
  Speaker 4: and I shore the barbells seven foot piece of steel
• 12:11
  Speaker 4: that for some people is intimidating, like, oh no, I
• 12:14
  Speaker 4: can't do that. I can't do that. Then you teach
• 12:16
  Speaker 4: them a kettlebell or a dumbbell. But here's the thing,
• 12:18
  Speaker 4: if all they have access to is a machine versus
• 12:22
  Speaker 4: nothing at all, i'd really haven't use a machine. A
• 12:24
  Speaker 4: machine's good at least they're going into a gym. But
• 12:27
  Speaker 4: what I tell them is use that as a stepping
• 12:29
  Speaker 4: stone to pay it possibly doing some free weights. And
• 12:32
  Speaker 4: that's where dumbells, kettlebells, barbells, even body weight exercises are
• 12:35
  Speaker 4: all free weights where you're not attached to a machine.
• 12:39
  Speaker 4: If you just had recent ACL reconstruction surgery using a
• 12:43
  Speaker 4: legistension machine, a leg hamstring curl are okay to do
• 12:48
  Speaker 4: that to help with the rehab aspect. But once you
• 12:50
  Speaker 4: do that, move past that, because machines can only take
• 12:53
  Speaker 4: you so far, and obviously you're limited to the range
• 12:56
  Speaker 4: of motion of that particular machine. So Healy, you and
• 12:59
  Speaker 4: I are built differently, Okay, so what works for me
• 13:03
  Speaker 4: my groove pattern in the back squad is different than
• 13:06
  Speaker 4: your pattern, but we're still backswating. We're both still doing
• 13:09
  Speaker 4: a backsquad exercise. That's why Smith machines at gyms are
• 13:13
  Speaker 4: okay to use, but generally when you learn So I
• 13:16
  Speaker 4: learned how to lift first, and when I was fifteen
• 13:18
  Speaker 4: years old, on a Smith machine, and so that way
• 13:20
  Speaker 4: I had my own spot or I was too embarrassed
• 13:23
  Speaker 4: to ask the big guys in the gym to help
• 13:24
  Speaker 4: spot me. So I used a Smith machine. But then
• 13:27
  Speaker 4: once I got past that, I started using the Bible.
• 13:28
  Speaker 4: There was always a progression aspect with it. I'm a
• 13:33
  Speaker 4: firm believer that our bodies are either getting better or
• 13:35
  Speaker 4: getting worse. It's hard to maintain status quo. Yeah, either
• 13:38
  Speaker 4: going up or going down kind of thing.
• 13:42
  Speaker 2: I've said that before.
• 13:44
  Speaker 1: We worked retail together years ago, and I used to
• 13:47
  Speaker 1: say the same thing, but in a different context. You're
• 13:50
  Speaker 1: either progressing or you're digressing, right, So there's not a
• 13:54
  Speaker 1: lot of staying the same, which is amazing. But for
• 13:57
  Speaker 1: the machines, so yes, a good place to start if
• 14:00
  Speaker 1: somebody has limited mobility and they have access to that.
• 14:03
  Speaker 1: There's reasons for machines for sure, but also like we
• 14:08
  Speaker 1: don't have to work on that. You know, the stabilizers
• 14:12
  Speaker 1: as much with machines, and that's where it comes into
• 14:16
  Speaker 1: kettlebell versus barbell But do you have a preference.
• 14:21
  Speaker 4: Well, obviously, I've been using kettlebells now since for eighteen years.
• 14:26
  Speaker 4: That took my first one in two thousand and six.
• 14:28
  Speaker 4: So I think I think kettlebells have a better exercise
• 14:33
  Speaker 4: selection to use. I mean, you can do almost any
• 14:35
  Speaker 4: exercise with dumbbells, but the handle on of kettlebell is
• 14:39
  Speaker 4: much more applicable to what we want to be able
• 14:42
  Speaker 4: to do. And so that's why kettlebells and barbells are
• 14:44
  Speaker 4: two of my favorite exercises to do.
• 14:47
  Speaker 1: But you would start someone with a kettlebell, yes, and
• 14:50
  Speaker 1: not a barbell.
• 14:51
  Speaker 4: So yeah, So when I was eighteen years of age,
• 14:53
  Speaker 4: I started. I went to a gym called Elite, the
• 14:55
  Speaker 4: former Elite Gym Bloomington, Minnesota, and three power lifters owed
• 14:59
  Speaker 4: the gym, and so my friends went away to college
• 15:01
  Speaker 4: at fall, I went to University of Minnesota started training,
• 15:04
  Speaker 4: so I kind of hooked in with them, and so
• 15:06
  Speaker 4: they taught me how to back squad and deadlift and
• 15:08
  Speaker 4: bench and all that stuff. And so I started age
• 15:10
  Speaker 4: eighteen with the barbell. We didn't have kettlebells back then.
• 15:13
  Speaker 4: We had lots of dumbbells. But I wanted to become strong,
• 15:16
  Speaker 4: and my goal was to become strong. Someoney said, why
• 15:19
  Speaker 4: don't you do bodybland. I said, well, first off, I'm
• 15:21
  Speaker 4: not gonna get on stage and that little thing you
• 15:24
  Speaker 4: wear around our weight thing. My goal is to see
• 15:27
  Speaker 4: how many plates I could put on the bar So
• 15:29
  Speaker 4: that was my my always ultimate goal with that. But
• 15:32
  Speaker 4: again that's where I got barbell. So if I wanted
• 15:35
  Speaker 4: to start someone's strength training now, I would start with
• 15:37
  Speaker 4: the kettlebell and the first exercise I would use is
• 15:40
  Speaker 4: the kettlebel deadlift. It's a great exercise, is why because
• 15:44
  Speaker 4: it teaches you about well, first off, generating tension, getting
• 15:48
  Speaker 4: your abs tche get your lads engaged, teaching how to
• 15:50
  Speaker 4: do an anti shrug, knees over toes. You know, it's
• 15:54
  Speaker 4: just it's a good exercise. You just stand up with
• 15:56
  Speaker 4: the bell, you put it back down. If also, when
• 15:58
  Speaker 4: you can't hang on that ket you just let it
• 16:00
  Speaker 4: drop obviously hope to get your feet out of the way.
• 16:03
  Speaker 4: But again it's a very easy, non intimidating exercise to
• 16:07
  Speaker 4: be able to do. And you get to go to
• 16:09
  Speaker 4: the kettlebel swing that I Teasha Goblin squat, so those
• 16:12
  Speaker 4: are just exercises that have many aspects to it. So
• 16:15
  Speaker 4: but when someone can get in a good kettlebil Dela form,
• 16:18
  Speaker 4: that tells me that they have the ability most likely
• 16:21
  Speaker 4: to even get into good Barbelle form as well too.
• 16:24
  Speaker 1: Yes, okay, well so if we look at that and
• 16:28
  Speaker 1: we break that pattern down and we go back to
• 16:30
  Speaker 1: the deadlift, the hip hinge, for at least me, working
• 16:35
  Speaker 1: with females is the hardest thing to train and teach
• 16:40
  Speaker 1: someone correctly, because it's like the the brain isn't separating
• 16:45
  Speaker 1: the lumbar from the hips.
• 16:47
  Speaker 2: It's moving together.
• 16:48
  Speaker 1: It's usually like you know, rounding in the lumbar region,
• 16:53
  Speaker 1: which is not good, but it's it's hard. I mean,
• 16:56
  Speaker 1: you put someone on a back extension and I'm like,
• 16:59
  Speaker 1: we got some to do. So the hinge I like
• 17:03
  Speaker 1: with the kettlebell because it sits up higher and then
• 17:06
  Speaker 1: you can just all you have to do.
• 17:07
  Speaker 2: Is stand up and then set up back down.
• 17:10
  Speaker 1: But how do you how would you guide someone they
• 17:12
  Speaker 1: if they could not even get.
• 17:14
  Speaker 2: The hip hinge.
• 17:15
  Speaker 4: So one of my favorite things to do during it
• 17:17
  Speaker 4: And you haven't been one of my kettlebell certifications, but
• 17:20
  Speaker 4: I teach people. So when you were doing a kettlebell
• 17:22
  Speaker 4: death if you want your shoulders above your hips above
• 17:25
  Speaker 4: your knees. Okay, so we got that taken care of.
• 17:28
  Speaker 4: Sometimes I'll use a wall or door. I'll have them,
• 17:30
  Speaker 4: actually I want them to push their hips back to touch
• 17:33
  Speaker 4: the door while they're bending their knees. And they always
• 17:35
  Speaker 4: ask how much do I bend my knees. Just bend
• 17:37
  Speaker 4: your knees whatever you need to, So don't look at
• 17:39
  Speaker 4: how many degrees you bend your knees. Just have your
• 17:42
  Speaker 4: hips touch the wall. So maybe the back of your
• 17:44
  Speaker 4: heels are twelve inches maybe eighteen inches away from the wall.
• 17:47
  Speaker 4: Another exercise I like to do is I just tell me,
• 17:50
  Speaker 4: just let all the kettlebells. I want everyone to jump
• 17:52
  Speaker 4: up into air as high as you can. And so
• 17:55
  Speaker 4: a lot of almost everyone in our human bodies. We
• 17:58
  Speaker 4: do a counter movement jump and then we jump out.
• 18:01
  Speaker 4: And now I said, now, next thing I might want
• 18:02
  Speaker 4: you to do that I'm going to tell everyone to
• 18:04
  Speaker 4: freeze at a certain point. When I say the word freeze,
• 18:07
  Speaker 4: stop immediately. And so I'll stop at the point when
• 18:09
  Speaker 4: they get when they get down the bottom of the
• 18:11
  Speaker 4: counter movement jump, and I tell them to freeze because
• 18:14
  Speaker 4: if you look at that position, that is almost the
• 18:16
  Speaker 4: perfect deadlift kettlebell form.
• 18:19
  Speaker 2: I'm stealing that you No, I was going to say,
• 18:21
  Speaker 2: you use someone else, it's not me.
• 18:23
  Speaker 4: So you know, I use that for one of my
• 18:26
  Speaker 4: mentors in the kettlebell world as well too, so but
• 18:29
  Speaker 4: again it's a perfect because also they can get into
• 18:32
  Speaker 4: that form and all of sudden they kind of look
• 18:33
  Speaker 4: at themselves and they're like, oh, okay, yeah, because it's
• 18:36
  Speaker 4: an athletic aspect there. Now, obviously, where your arms are
• 18:40
  Speaker 4: in a ketabe dove are between your legs, you're holding
• 18:42
  Speaker 4: onto a kettlebell. But again, when you're jumping up in
• 18:45
  Speaker 4: the air, now here's what I also tell people. I said,
• 18:47
  Speaker 4: now jump up in the air, but don't bend your knees.
• 18:50
  Speaker 4: And they first have to think about it, like how
• 18:52
  Speaker 4: do I do that? Because they're not used to doing
• 18:55
  Speaker 4: that makes sense, So when they jump, they always do
• 18:59
  Speaker 4: the counter movement up and then they jump up. And
• 19:01
  Speaker 4: so that's why it's how I teach them in the
• 19:03
  Speaker 4: hinge and they go, oh, okay, that's pretty cool. So
• 19:06
  Speaker 4: then I start then I start tweaking their form as
• 19:08
  Speaker 4: far as you know, maybe moving their knees over their toes.
• 19:10
  Speaker 4: Maybe their knees are coming in a little valgas stress,
• 19:13
  Speaker 4: maybe varius stress. Their knees are going out, and put
• 19:15
  Speaker 4: the knees over their toes, turn their feet out just
• 19:17
  Speaker 4: a little bit. So we just start. We start. It's
• 19:20
  Speaker 4: like a block of granite and I have the relative
• 19:23
  Speaker 4: shape of someone's head, but I don't have it. You
• 19:25
  Speaker 4: can't tell who it is because I still need to
• 19:26
  Speaker 4: refine it. And so in that sense, I'm still refining
• 19:29
  Speaker 4: their cutlebelt della. So once we get that dell down,
• 19:32
  Speaker 4: they understand a lot of things. They understand how to
• 19:34
  Speaker 4: brace their core. They understand how to engage their lats
• 19:37
  Speaker 4: strongly and do an anti shrug. They know how to
• 19:40
  Speaker 4: as far as get the tension back at their their
• 19:42
  Speaker 4: bottom of their sit bones, where the tension of the
• 19:44
  Speaker 4: hamstrings tie in. So they also know the proper neck position,
• 19:48
  Speaker 4: because sometimes people do the hyper extension in the bottom,
• 19:51
  Speaker 4: and a little hyper extension is okay, but massive hyper
• 19:54
  Speaker 4: extension is not. They make sure they keep their back
• 19:57
  Speaker 4: nice and flat, make sure it's all neutral. So they
• 19:59
  Speaker 4: do a lot things. Once you do a ketbel dell form,
• 20:03
  Speaker 4: you know we can start moving forward.
• 20:05
  Speaker 3: Another problem I think that people have as they age
• 20:09
  Speaker 3: is their posture. So what is one of the things
• 20:13
  Speaker 3: you do to help someone with their back strength and
• 20:18
  Speaker 3: their posture.
• 20:20
  Speaker 2: When they come into you.
• 20:23
  Speaker 4: Well, one of the best exercises I have found is
• 20:26
  Speaker 4: the get up because it actually activates not only all
• 20:30
  Speaker 4: your abdominal muscles in a fantastic way, but you also
• 20:34
  Speaker 4: have to have relative good general humor, range of motion,
• 20:38
  Speaker 4: thoracic range of motion. Your scaping which are your shoulder blades,
• 20:41
  Speaker 4: should be able to move on your thrascic spine, but
• 20:43
  Speaker 4: you also need thorastic mobility. So one of the best
• 20:45
  Speaker 4: exercises we teach is we teach the kettlebell armbar, and
• 20:49
  Speaker 4: the arm bar by and large hands down is one
• 20:52
  Speaker 4: of the best mobility exercises that I've ever found for
• 20:55
  Speaker 4: the thoracic spine. And if you don't know how to
• 20:58
  Speaker 4: do it, I suggest you google it on you tube
• 21:00
  Speaker 4: or whatever. Someone can teach you how to do that.
• 21:02
  Speaker 4: I'm kind of hard to show here in the podcast,
• 21:06
  Speaker 4: but the ketabul get up is one of the or sorry,
• 21:09
  Speaker 4: armbar is one of the best mobility moves because it
• 21:11
  Speaker 4: actually forces your thracic spine to go into rotation, which
• 21:15
  Speaker 4: is what it should be doing. It also helps lengthen
• 21:17
  Speaker 4: your collarbones. It's funny when I went to my first
• 21:20
  Speaker 4: Kettable certification. I've been a doctor for thirteen years at
• 21:25
  Speaker 4: that point, and Pablo said, we need to lengthen your
• 21:27
  Speaker 4: collar bones, and I'm like wanting to go my bone
• 21:30
  Speaker 4: tissue is done growing. I can't really link them. I
• 21:34
  Speaker 4: don't want to have to do ten thousand swings for
• 21:36
  Speaker 4: asking that question. But he was just using it as
• 21:38
  Speaker 4: kind of a vis visualization to actually, as you're lengthening
• 21:42
  Speaker 4: your collar bones, you're actually getting more thrascic rotation and extension.
• 21:47
  Speaker 1: And so I'll post it on my Yeah, I'll post
• 21:50
  Speaker 1: it on my story because it's this one where you're
• 21:51
  Speaker 1: lying down and.
• 21:52
  Speaker 4: Then you go it right first. Even has a video
• 21:55
  Speaker 4: on it too, but there's plenty of people who do.
• 21:58
  Speaker 4: But yeah, I posted on your on your web site there, so,
• 22:01
  Speaker 4: but the armbar is one of the best. We had
• 22:03
  Speaker 4: one of my patients, he was sixty five when he
• 22:05
  Speaker 4: came in as a patient, and he was six y three,
• 22:07
  Speaker 4: but he had rounded shoulders so that he was like
• 22:09
  Speaker 4: round six one and a half and after he was
• 22:12
  Speaker 4: a chiropractic patient too, So after treating him, teaching him
• 22:15
  Speaker 4: the armbar, teaching them to get up and the kettlebell
• 22:17
  Speaker 4: swing and deadlift, he came back in and he had
• 22:19
  Speaker 4: grown a half inch in six months.
• 22:22
  Speaker 2: That's incredible.
• 22:23
  Speaker 4: People don't grow taller. So when I told him, I said,
• 22:25
  Speaker 4: we didn't make you, We made you taller. But we
• 22:28
  Speaker 4: actually started to straightening out because he had a lot
• 22:30
  Speaker 4: of hyperciphosis and the thrasic spine, So we started actually
• 22:33
  Speaker 4: straighten him out and so he was actually able to
• 22:35
  Speaker 4: then look up better because he had a lot of
• 22:38
  Speaker 4: forward flection of his neck because of that cauphosis.
• 22:41
  Speaker 1: Well, I love the get up, but it's it's a
• 22:43
  Speaker 1: doozy to teach, especially if you're not in person with
• 22:47
  Speaker 1: and they're watching it, you know, like in a video.
• 22:51
  Speaker 1: I mean there's a lot, there's a lot that could
• 22:53
  Speaker 1: go wrong, But I like, I do like that movement
• 22:56
  Speaker 1: because it's full body. So can you talk about creating
• 23:01
  Speaker 1: the lap tension, like and bracing because those are things
• 23:05
  Speaker 1: that often get missed as well when someone that's new
• 23:08
  Speaker 1: to lifting and then they kind of start getting comfortable
• 23:11
  Speaker 1: and then they start going down into lower rep heavier ranges.
• 23:15
  Speaker 1: But if we're missing the bracing and the lot engagement, like.
• 23:21
  Speaker 2: Right, we're in trouble.
• 23:23
  Speaker 4: So if I'm teaching someone new who has no idea
• 23:25
  Speaker 4: how to do abdominal bracing, first off, I tell them,
• 23:27
  Speaker 4: I said, put your hand on your belly button and
• 23:29
  Speaker 4: then put your hand in front of your mouth or
• 23:31
  Speaker 4: elbow whatever whichever way you want to cough and cough
• 23:33
  Speaker 4: heart and find out what happens to your abdominals. Also
• 23:37
  Speaker 4: they tighten, they cough hard, They find their abdominals titan. Now,
• 23:40
  Speaker 4: I said, I want you to cough hard, but instead
• 23:43
  Speaker 4: of relaxing your abs after you're done coughing, maintain that tension.
• 23:47
  Speaker 4: So as they cough, their abs tightened, then they maintain
• 23:50
  Speaker 4: that tension. I said, that's called abdominal bracing. Another way
• 23:54
  Speaker 4: I do it is I take this part of my
• 23:55
  Speaker 4: hand here and I put in the area just above
• 23:58
  Speaker 4: my hip bones and below my so a little soft
• 24:01
  Speaker 4: area there, And I said, I want you to do
• 24:02
  Speaker 4: this on yourself. Push your hands in a little bit. Now,
• 24:05
  Speaker 4: turn your head and cough, and you feel that debracing
• 24:08
  Speaker 4: is not just through therectless abdominans. You're six pack. It's
• 24:12
  Speaker 4: through you all four as far as the domino muscles,
• 24:14
  Speaker 4: your rerectless abdominus, external, internal, oblique, and your transits of
• 24:17
  Speaker 4: dominis are all activating to get that coughing motion. And
• 24:22
  Speaker 4: so when you do that, your hands will naturally push
• 24:24
  Speaker 4: out when you're doing that. So that's why I teach
• 24:26
  Speaker 4: them how to do abdominal bracing. And then also the shrug.
• 24:30
  Speaker 4: The anti shrug thing is perfect for the last because
• 24:32
  Speaker 4: I just have everyone shrug your shoulders and then I
• 24:34
  Speaker 4: have them anti shrug your shoulders trying to get their
• 24:36
  Speaker 4: fingertips to touch the ground. And by doing that, you
• 24:39
  Speaker 4: have someone come by and you poke their lass and
• 24:42
  Speaker 4: their lats are tight. Now, the lats in that case
• 24:45
  Speaker 4: are in an isometric contraction. They're not in a They're
• 24:49
  Speaker 4: not like doing a pull up where you're doing an active,
• 24:51
  Speaker 4: actual dynamic exercise. You know. So for example, in the deadlift,
• 24:57
  Speaker 4: if you're dovasting properly, your lats are engaged wrong way
• 25:01
  Speaker 4: and they stay that way all the way from the
• 25:02
  Speaker 4: floor up to the top and then back down again. Yeah.
• 25:06
  Speaker 1: I always tell I always say I'm going to I
• 25:08
  Speaker 1: tell clients I'm going to punch you in the stomach.
• 25:10
  Speaker 1: What would you do to have embrace? But one of
• 25:14
  Speaker 1: them said, I'd punch you back.
• 25:18
  Speaker 4: Or they punch you back.
• 25:21
  Speaker 1: Yes, So do you think it's possible because I've been
• 25:25
  Speaker 1: to the bodyweight Clinic, not the certification, but the bodyweight
• 25:28
  Speaker 1: Clinic and the kettlebell clinic, But do you think it's
• 25:32
  Speaker 1: possible for most women, you know, at any age to get.
• 25:36
  Speaker 4: A pull up?
• 25:37
  Speaker 2: Because that's always a big thing.
• 25:38
  Speaker 1: It's like it's a mile marker that everyone will come
• 25:42
  Speaker 1: and they'll be like, I just want to get one
• 25:43
  Speaker 1: pull up.
• 25:44
  Speaker 4: Oh yeah, yeah, very yeah. Unfortunately, it seems to be
• 25:48
  Speaker 4: kind of a nemesis out there. I mean using the
• 25:51
  Speaker 4: barbells one way of having a nemesis, but also the
• 25:53
  Speaker 4: pull up is yeah, so doing a pull up is
• 25:56
  Speaker 4: very important just for it because when you can do
• 25:58
  Speaker 4: a pull up, that means you have good grip strength,
• 26:00
  Speaker 4: which is important especially as we get older. You got
• 26:03
  Speaker 4: good as far as latisimus dorsi all these other muscles
• 26:06
  Speaker 4: involved with that. So doing a pull up is very important.
• 26:09
  Speaker 1: Okay, So what would your advice be for someone that,
• 26:14
  Speaker 1: again with my population that I work with, that is uh,
• 26:21
  Speaker 1: might not be able to get down into low rep
• 26:23
  Speaker 1: ranges safely for a number of reasons. Can they still
• 26:28
  Speaker 1: gain strength if they're not doing three sets of three?
• 26:31
  Speaker 4: Well, sure they can.
• 26:34
  Speaker 1: So do you ever have people that you can't take
• 26:36
  Speaker 1: down into those low rep ranges?
• 26:38
  Speaker 4: No? I mean, as a matter of fact, I usually
• 26:40
  Speaker 4: start people in those low rep ranges because I want
• 26:42
  Speaker 4: them to my goal with them. This is one thing
• 26:44
  Speaker 4: that attracted me to working with Pabo and Strong. First
• 26:47
  Speaker 4: is the fact that we're very technique oriented. So because
• 26:51
  Speaker 4: if you if you build proper technique, you can build
• 26:54
  Speaker 4: as much strength as you want on top of that
• 26:56
  Speaker 4: with very little bit chance of having injury. But if
• 26:59
  Speaker 4: you don't have good technique, your chance to develop an
• 27:02
  Speaker 4: injury down the road is very very high. And so
• 27:05
  Speaker 4: we again, I'll touch you people to do maybe you know,
• 27:08
  Speaker 4: two sets of three in the Ketabot Delft because I
• 27:10
  Speaker 4: want three nearly perfect or as perfect reps as possible
• 27:15
  Speaker 4: versus three perfect reps and then five crappy reps. Because
• 27:20
  Speaker 4: then their nervous system knows that when they get fatigued
• 27:22
  Speaker 4: that to go into a bad technique or form this
• 27:25
  Speaker 4: is normal. That's what you're teaching your body and so
• 27:28
  Speaker 4: it'll know to start rounding your lower back, round as
• 27:31
  Speaker 4: far as your neck, all that different stuff. So yeah,
• 27:36
  Speaker 4: you can develop. Oh I'd recommend doing lower rep especially
• 27:39
  Speaker 4: if people get older, because they don't necessarily have the
• 27:42
  Speaker 4: endurance to do a set of ten. Yeah.
• 27:45
  Speaker 1: So then it comes down to really good training or
• 27:48
  Speaker 1: making sure that they have good mobility and some good
• 27:52
  Speaker 1: guidance at first with a good instructor.
• 27:56
  Speaker 4: Yep, very good. Yep.
• 27:58
  Speaker 1: Yeah, it's worth the cost of a couple of training
• 28:00
  Speaker 1: sessions to have someone really dialed in and maybe not
• 28:05
  Speaker 1: the nineteen year old trainer at Gold's, but someone that
• 28:08
  Speaker 1: really has a good background and that can so I
• 28:12
  Speaker 1: always recommend, like go to a personal trainer or a
• 28:15
  Speaker 1: physical therapist or a chiropractor that has a strength background too,
• 28:20
  Speaker 1: so that they can assess you a few times as
• 28:23
  Speaker 1: worth the investment than getting injured.
• 28:26
  Speaker 2: Down the track.
• 28:27
  Speaker 4: That's very true, very true.
• 28:28
  Speaker 1: So how important is unilateral strength when we look at
• 28:32
  Speaker 1: bilateral strength to unilateral strength as we age.
• 28:36
  Speaker 4: So it's important. But here's my cautionary aspect with that
• 28:40
  Speaker 4: is that make sure that you start with bilateral strength first. Okay,
• 28:45
  Speaker 4: so for example, you have as far as the kettlebelt deadlift.
• 28:48
  Speaker 4: It's bilateral. Both feed are under ground down the road.
• 28:51
  Speaker 4: When they get stronger and have better balance and they
• 28:53
  Speaker 4: can move to a single leg deadlift, And so we
• 28:57
  Speaker 4: teach that as far as in the kettlebell sort of
• 29:00
  Speaker 4: caation as well too, is it would we want to
• 29:01
  Speaker 4: be able to do that because for example, and this
• 29:05
  Speaker 4: is not for older people, but for say NFL running backs.
• 29:08
  Speaker 4: I can't know which running back it was, but he
• 29:10
  Speaker 4: started actually working on a lot of single leg strength
• 29:13
  Speaker 4: in the off season and he had a great year
• 29:15
  Speaker 4: from that year because he was doing a lot of
• 29:18
  Speaker 4: situations where when he was in in a single leg stance,
• 29:21
  Speaker 4: as he's running, he's getting tackled, so he has to
• 29:25
  Speaker 4: be able to use both legs in an individual aspect
• 29:27
  Speaker 4: unilateral aspect to be able to get further ahead. So
• 29:31
  Speaker 4: his yards after and everything else were much higher that
• 29:34
  Speaker 4: year than they were before. Plus he had less injuries
• 29:36
  Speaker 4: in that regard. Same thing with older people. One of
• 29:38
  Speaker 4: the easiest exercises I give my older patients is just
• 29:42
  Speaker 4: a simple balance exercise. They got to stand on one
• 29:45
  Speaker 4: leg and so when they were able to stand on
• 29:48
  Speaker 4: one leg and we do with their eyes open, then
• 29:50
  Speaker 4: eventually we do with the eyes closed, but eventually with
• 29:52
  Speaker 4: the eyes open. They need to be able to stand
• 29:54
  Speaker 4: there for twenty thirty seconds with their eyes open and
• 29:57
  Speaker 4: not fall down because once they can get to the
• 30:00
  Speaker 4: that point, then their balance is better. So also their
• 30:02
  Speaker 4: ability to walk is better, their ability to stand is better,
• 30:06
  Speaker 4: their ability to do a lot of different things are better.
• 30:08
  Speaker 4: So one of the two main reasons people go into
• 30:11
  Speaker 4: nursing homes and they get older is because they lose strength.
• 30:14
  Speaker 4: Very talked about that, and they don't have good balance.
• 30:16
  Speaker 4: They start doing the old people.
• 30:18
  Speaker 2: Shuffle yeah, and then they fall.
• 30:23
  Speaker 4: Right and their bone dance is not very good. They
• 30:26
  Speaker 4: break a bone or whatever else type thing. So I'm
• 30:30
  Speaker 4: nearing the end of my third year and getting my
• 30:31
  Speaker 4: PhD and extra science, and one of the things in
• 30:34
  Speaker 4: that coursework that they're also using stride length as far
• 30:38
  Speaker 4: as the determining factor as far as people go into
• 30:40
  Speaker 4: nursing homes, so they use grip strength. So one of
• 30:43
  Speaker 4: the grip strength goes down below a certain level, the
• 30:45
  Speaker 4: chances that person going nursing home increases. And then also
• 30:48
  Speaker 4: as far as the balance aspect, but stride length too,
• 30:51
  Speaker 4: and as you get older, you start seeing people whose
• 30:54
  Speaker 4: stride length, let's say, was twenty eight inches between foot strike.
• 30:59
  Speaker 4: Now it's down to two inches. Now it's down to
• 31:01
  Speaker 4: ten inches. Now it's down to five inches, and they
• 31:03
  Speaker 4: start doing that shuffle. They don't have the relative balance
• 31:06
  Speaker 4: to be able to maintain a longer stride length.
• 31:09
  Speaker 3: So the stride length comes down to balance for an
• 31:13
  Speaker 3: old person like the older.
• 31:15
  Speaker 4: Yes, awful strength too, it's also comes down to strength.
• 31:17
  Speaker 4: They don't have the relative leg strength to be able
• 31:20
  Speaker 4: to do that. And that's where doing kettlebelt deadlifts, kettlebell
• 31:23
  Speaker 4: goba squads. If you guys saw and I mentioned this
• 31:26
  Speaker 4: many times, but back at the Super Bowl this last year,
• 31:28
  Speaker 4: there was a commercial that showed an older man picking
• 31:31
  Speaker 4: up a kettle bell because he wanted to pick up
• 31:34
  Speaker 4: his granddaughter to have her put the star on top
• 31:37
  Speaker 4: of the tree. Yeah, and it showed him developing that
• 31:40
  Speaker 4: strength to be able to do so, to be able
• 31:42
  Speaker 4: to do that. I can't remeber what what business that
• 31:45
  Speaker 4: was for, but.
• 31:46
  Speaker 2: I can't either, but I remember it, yeah exactly.
• 31:49
  Speaker 4: Yeah, So it's just again, developing that strength allows you
• 31:52
  Speaker 4: to be able to do normal things. When you start
• 31:54
  Speaker 4: losing that strength, regardless of age, but especially when you
• 31:57
  Speaker 4: get older, it could be very detrimental.
• 32:01
  Speaker 1: Well, okay, so if we look at the movement patterns,
• 32:03
  Speaker 1: because I just had someone in a group that I
• 32:06
  Speaker 1: just started yesterday that said, you know, my physical therapist
• 32:10
  Speaker 1: said I should never do anything overhead. And I was like, well,
• 32:15
  Speaker 1: do you have an injury that's preventing you from from
• 32:20
  Speaker 1: you know, pushing overhead or reaching overhead or what was
• 32:23
  Speaker 1: the reasoning behind that? But what are the main strength
• 32:27
  Speaker 1: like the movement patterns that we want to keep as
• 32:31
  Speaker 1: we age.
• 32:32
  Speaker 4: Well, you need to be able to squat down, need
• 32:34
  Speaker 4: to be able to hinge, you need to be able
• 32:36
  Speaker 4: to pull push, you know, obviously you know when you
• 32:40
  Speaker 4: take an eighty year old person male or female or not,
• 32:42
  Speaker 4: can maybe be able to a pull up at that point,
• 32:44
  Speaker 4: but even doing a latisimus a pull down lap pulled
• 32:47
  Speaker 4: down aspect with that. But getting your arms overhead is
• 32:50
  Speaker 4: important because as human beings, we need to be able
• 32:53
  Speaker 4: to reach above our head to grab stuff or whatever.
• 32:55
  Speaker 4: With that. And so there's been many times when I've
• 32:57
  Speaker 4: at the local grocery store and an older lay you
• 33:00
  Speaker 4: will say, son, can you get that thing in the
• 33:02
  Speaker 4: top shelf for me so because I'm glad to help
• 33:05
  Speaker 4: her with that, But at some point she lost the
• 33:07
  Speaker 4: mobility to be able to do that.
• 33:09
  Speaker 1: And this is why it helps to have go go
• 33:11
  Speaker 1: gadget arms. I have abnormally long arms. Yes, you do,
• 33:16
  Speaker 1: so I will get I'll be able to get things
• 33:18
  Speaker 1: off the shelf forever.
• 33:19
  Speaker 4: Yes, we call it.
• 33:22
  Speaker 2: So I am tall. Okay, So how quickly do we
• 33:28
  Speaker 2: lose strength?
• 33:28
  Speaker 1: Like if we look at because this is always a question, Hailey,
• 33:31
  Speaker 1: I have a I'm traveling for a week.
• 33:34
  Speaker 2: Am I going to lose my strength?
• 33:36
  Speaker 1: How quickly do we lose strength if we're just like,
• 33:41
  Speaker 1: you know, having a vacation versus like maybe if we're
• 33:44
  Speaker 1: better ridden?
• 33:45
  Speaker 4: Right, So, if your bedridden, you're gonna lose strength much
• 33:48
  Speaker 4: faster because you're so. Our human body is a huge
• 33:52
  Speaker 4: use it or lose it. We both all three of
• 33:54
  Speaker 4: us know that, okay, So if you don't use it,
• 33:57
  Speaker 4: you will lose it. Now, there's a certain point where,
• 33:59
  Speaker 4: for example, and I was competing in powerlifting, my last
• 34:04
  Speaker 4: heavy delev workout was two weeks before the meat my
• 34:07
  Speaker 4: last heavy back squad workout was ten days, and my
• 34:10
  Speaker 4: last heavy bench was seven days. And during that time,
• 34:13
  Speaker 4: I would do some you know, do some dellas, some
• 34:14
  Speaker 4: squads on that, but very lightweight singles or doubles, that
• 34:18
  Speaker 4: kind of stuff. And I came to the meet and
• 34:20
  Speaker 4: I was doing a taper, and I came to the
• 34:22
  Speaker 4: meat and I was stronger at the meat, So again
• 34:26
  Speaker 4: not delaphing. For two weeks, I did not lose my strength.
• 34:29
  Speaker 4: Matter of fact, it went up because I was in
• 34:31
  Speaker 4: a taper aspect. So so again it depends as far
• 34:35
  Speaker 4: as in using stud McGill's famous two words, it depends
• 34:38
  Speaker 4: depends on their training. Now, aerobically you can tend to
• 34:43
  Speaker 4: lose some of your training a little bit more so
• 34:45
  Speaker 4: than strength from what I read and stuff like that.
• 34:48
  Speaker 4: As you can see, I'm not a marathon runner.
• 34:52
  Speaker 1: Well, so let's talk about aerobic fitness, because we get
• 34:57
  Speaker 1: we get that more with a bell, with the variations
• 35:02
  Speaker 1: that we can do with a kettlebell opposed to like
• 35:04
  Speaker 1: a bar bell. So can the aerobic you know, can
• 35:08
  Speaker 1: that cross off some of the aerobic fitness or even
• 35:14
  Speaker 1: the high intensity work that we can do with just
• 35:17
  Speaker 1: a kettlebell.
• 35:18
  Speaker 4: Well sure. So for example, one of the great things
• 35:21
  Speaker 4: about going to the level one kettlebel certifications. You have
• 35:23
  Speaker 4: a beautiful three hundred second five minute tests at DN
• 35:26
  Speaker 4: called the snatch test, And when you're doing the stashes,
• 35:31
  Speaker 4: you're doing one hundred reps. Your snatch sized bell. So
• 35:34
  Speaker 4: like for example, when I was doing my stanch sized
• 35:36
  Speaker 4: bell is a twenty four k fifty three pounds bell kettlebell.
• 35:40
  Speaker 4: You know that's one hundred reps in five minutes, So
• 35:43
  Speaker 4: you have to have a certain level of strength endurance
• 35:45
  Speaker 4: to be able to do that. Now, that was a
• 35:47
  Speaker 4: year after I got done power lifting, So lifting a
• 35:50
  Speaker 4: fifty three pounds kettlebell was like, you know, chump change
• 35:53
  Speaker 4: for me because my best squat was seven or five,
• 35:56
  Speaker 4: my best bench was five thirty five. So when you
• 35:58
  Speaker 4: have numbers like that, it's very low weight. But again
• 36:01
  Speaker 4: and did not do it for one hundred reps, only
• 36:03
  Speaker 4: did it for one rep those weights, So again, when
• 36:05
  Speaker 4: you have that, you need to so that will develop,
• 36:07
  Speaker 4: definitely develop some strengthen durance, even doing say one hundred
• 36:10
  Speaker 4: swings or fifty swings catabel swings will develop as far
• 36:13
  Speaker 4: as some strength endurance aspect a lighter weight, but you
• 36:16
  Speaker 4: can do it for more reps. I'm a big believer
• 36:19
  Speaker 4: in not performing a barbell cardio. I like to joke
• 36:23
  Speaker 4: about to two words should not be used in the
• 36:26
  Speaker 4: same sentence together, because if you're trying to do cardio
• 36:30
  Speaker 4: with barbell, usually your technique will degenerate closer to the end.
• 36:35
  Speaker 4: And again I said earlier, your body tends to remember that.
• 36:37
  Speaker 4: So you're training your body to perform a rep with
• 36:41
  Speaker 4: bad technique, which means then then you have to go
• 36:43
  Speaker 4: see a doctor like myself, an orthopedis or someone else
• 36:46
  Speaker 4: like that, have to get fixed up because you just
• 36:47
  Speaker 4: hurt yourself. So again, barbel cardio sos why barbell, in
• 36:51
  Speaker 4: my opinion, should not really be used much more about
• 36:54
  Speaker 4: five or six reps. I mean, if you can do
• 36:55
  Speaker 4: eight reps in a good way. But even if you're
• 36:57
  Speaker 4: doing eight reps, even the eighth rep is better looking,
• 37:00
  Speaker 4: And say the first rep, the work really didn't start
• 37:03
  Speaker 4: until you got to the sixth, seventh or eighth rep.
• 37:05
  Speaker 4: M you know. So again it's you're not getting a
• 37:07
  Speaker 4: whole lot of work. Whereas when I'm doing heavy triples
• 37:10
  Speaker 4: or heavy fours or whatever else, almost all the reps
• 37:13
  Speaker 4: I have almost an equality ability to do the strength.
• 37:18
  Speaker 1: Yeah, so okay, if somebody we were going to invest
• 37:22
  Speaker 1: in a couple of kettlebells because I love the kettlebell.
• 37:27
  Speaker 1: It's I just don't really have a lot of it
• 37:29
  Speaker 1: in my programming because the majority of people have access
• 37:33
  Speaker 1: to dumb bells, right, and that's just been more popular
• 37:35
  Speaker 1: for you know, decades and decades. But if they were
• 37:38
  Speaker 1: looking at getting some would you recommend getting like two
• 37:43
  Speaker 1: of the same weight?
• 37:45
  Speaker 2: Because kettlebells are pricey.
• 37:47
  Speaker 4: I mean, well, any weights are pricey, whether you're talking
• 37:50
  Speaker 4: about barbell plates or kettlebells or dumbbells. It's weight. So
• 37:53
  Speaker 4: it's yeah, they're all play yeah.
• 37:56
  Speaker 1: Oh, I always get mine at the like you know,
• 37:59
  Speaker 1: I don't know, well the consignment stores for like sports, Yeah,
• 38:04
  Speaker 1: played again things like that, because the kettlebell you can't
• 38:07
  Speaker 1: really it's like a cast iron skillet, Like you can't
• 38:11
  Speaker 1: really break it. No, But what would you recommend if
• 38:14
  Speaker 1: somebody were wanted to get like invest in maybe two
• 38:17
  Speaker 1: or three would you get all different weights or would
• 38:20
  Speaker 1: you get maybe one weight and then two of the
• 38:23
  Speaker 1: same weight.
• 38:24
  Speaker 4: I would probably get single weight, So for a woman,
• 38:26
  Speaker 4: I'd probably get a twelve of sixteen and a twenty kilos.
• 38:30
  Speaker 4: Those are twenty six thirty five and forty four pounds.
• 38:33
  Speaker 4: He said, well, I don't need forty four pounds. I said, well,
• 38:36
  Speaker 4: hold was your young y, your kid with girler boy
• 38:39
  Speaker 4: when you last picked them up? Well, there were in
• 38:41
  Speaker 4: about forty fifty pounds. I said, there you go, So
• 38:44
  Speaker 4: again you'd be lifted that weight before, and not necessarily
• 38:47
  Speaker 4: in a good way, because lifting up a human body
• 38:49
  Speaker 4: is much different than lifting up a cannonball with a
• 38:52
  Speaker 4: handle on it, which was what we call kettlebells. Okay,
• 38:55
  Speaker 4: so I probably twelve sixteen twenty men you can probably
• 38:58
  Speaker 4: get sixteen twenty twenty four would be good sized kettlebells
• 39:02
  Speaker 4: to get. If you have a woman who's really deconditioned,
• 39:05
  Speaker 4: maybe you can get like an eighteen pound or an
• 39:08
  Speaker 4: eight kilo kettlebell. Maybe a ten kilo kettlebell as well too.
• 39:13
  Speaker 4: But I would start with singles first, get used to first,
• 39:15
  Speaker 4: I don't spend a lot of money on them. And
• 39:16
  Speaker 4: then once you start to say okay, I can doing
• 39:19
  Speaker 4: well with this, let's go ahead and get doubles. Now.
• 39:22
  Speaker 4: Now they have a sale where they you know, like
• 39:23
  Speaker 4: you buy it a play against sports, like you said,
• 39:25
  Speaker 4: and they got double twelves and they're like, you know,
• 39:28
  Speaker 4: I don't know, thirty forty dollars each kettlebell, then buy both, yeah,
• 39:33
  Speaker 4: you know, but again I would just buy single bells
• 39:35
  Speaker 4: first to get used to using them first, and then
• 39:37
  Speaker 4: once you instead of laying all this money out and
• 39:39
  Speaker 4: I'll find out you're not even using it.
• 39:41
  Speaker 1: Okay, So what would be like three exercises that you
• 39:44
  Speaker 1: think are best to start with for someone that they
• 39:47
  Speaker 1: don't have you and their basement, you know, guiding them
• 39:51
  Speaker 1: with good strength that they can kind of just pick up.
• 39:54
  Speaker 1: Three moves to start that you think are the most
• 39:56
  Speaker 1: beneficial with kettlebells.
• 39:59
  Speaker 4: With kettlebells, the deadlift, the swing, and the goblet squad
• 40:03
  Speaker 4: and then the get up is very close. But as
• 40:05
  Speaker 4: you said earlier, it's kind of hard to learn to
• 40:06
  Speaker 4: get up, so I probably use that with an instructor.
• 40:09
  Speaker 4: But you can probably you know, go to YouTube university
• 40:13
  Speaker 4: or whatever and probably find as far as and I
• 40:15
  Speaker 4: would probably make sure that the person who made the
• 40:18
  Speaker 4: video is either the company strong first or a strong
• 40:21
  Speaker 4: first instructor made the video, So don't just go look
• 40:24
  Speaker 4: for any one teaching you how to go a kettlebell
• 40:27
  Speaker 4: get ups or kettlebel swings. Try to look for what
• 40:30
  Speaker 4: their credential that individual is first before you start watching
• 40:33
  Speaker 4: a video, just because, as you said earlier, their technique
• 40:36
  Speaker 4: and form it may not be very good.
• 40:38
  Speaker 3: Kettlebell swing are hard to get right for most people.
• 40:43
  Speaker 2: Or no, do you think you know?
• 40:45
  Speaker 4: I'm going to use those two words again. It depends.
• 40:47
  Speaker 4: It depends on their ability to move their body through space.
• 40:50
  Speaker 4: So if someone can do a good kettlebell deadlift, that's
• 40:53
  Speaker 4: why I always start with first, then we progress to
• 40:56
  Speaker 4: the kettlebell swing. So the kettlebell dove is basically the
• 41:00
  Speaker 4: handle the kettlebells right between your ankles when you're deadlift. Now,
• 41:03
  Speaker 4: if you're doing a ketabel swing, the kettlebells maybe a
• 41:05
  Speaker 4: foot in front of your feet, and so you do.
• 41:08
  Speaker 4: You have the same hip hinge. But again it could
• 41:11
  Speaker 4: be different. So it just depends. Some people are have
• 41:14
  Speaker 4: no clue how their body moves in space, so those
• 41:17
  Speaker 4: people are going to take a little bit longer time.
• 41:19
  Speaker 4: Other people have a good mood also, and you can
• 41:21
  Speaker 4: teach them the kettlebell swing maybe the first session because
• 41:24
  Speaker 4: they've blown right through the kettlebelt delath and I can
• 41:26
  Speaker 4: go ahead and go right into it. So each initial
• 41:30
  Speaker 4: session is different from person to person to person.
• 41:34
  Speaker 2: I'm surprised you didn't say loaded carries in there.
• 41:37
  Speaker 4: Well, loaded carries are fantastic. We don't teach them, make
• 41:39
  Speaker 4: it that's strong first, but loaded carries are great exercises, just.
• 41:44
  Speaker 1: Like not talking overhead or where you need more thorastic
• 41:48
  Speaker 1: mobility and strength.
• 41:50
  Speaker 2: But just like suitcase carries.
• 41:52
  Speaker 4: Right, yeah, if you got two in each hand, we
• 41:54
  Speaker 4: call those farmers carries, one hand suitcase carrier. Just make
• 41:58
  Speaker 4: sure if you do a suitcase carry that you also
• 42:00
  Speaker 4: use the other hand too. So yeah, obviously you're you're
• 42:04
  Speaker 4: you're asymmetrically loading the body. So when you asymmetically load it,
• 42:08
  Speaker 4: make sure you load it the other way as well too.
• 42:10
  Speaker 4: So that way, in the sense you're being symmetrical, but
• 42:13
  Speaker 4: not for each individual exercise. Does that make sense?
• 42:16
  Speaker 3: Yeah, so you're right, So if you at the same time,
• 42:19
  Speaker 3: is what you guys are talking about?
• 42:22
  Speaker 4: Yeah, wonder eych hand that's yeah, we call as farmers carriers.
• 42:24
  Speaker 1: Yeap, yep, all of those are good just for good
• 42:29
  Speaker 1: basic anything else for like backstrength before we wrap up,
• 42:33
  Speaker 1: like because a lot of again, just what I see is.
• 42:38
  Speaker 2: Very weak box and lower corean too, lower.
• 42:42
  Speaker 3: Back pain, upper back pain for people in our age group.
• 42:47
  Speaker 4: A mentor of mine in the chiropractic community, he said
• 42:50
  Speaker 4: to me many years ago, back when I was a
• 42:52
  Speaker 4: young doctor, before we had running water electricity.
• 42:58
  Speaker 2: He's only twenty nine.
• 43:00
  Speaker 4: That's right. I keep forgetting I just paint this, by
• 43:02
  Speaker 4: the way, but he said, he said, strong glutes means
• 43:06
  Speaker 4: a strong back. So a lot of people because of
• 43:09
  Speaker 4: all the increased sitting we do. I know, great cook said,
• 43:12
  Speaker 4: the city is a new smoking kind of thing. But
• 43:15
  Speaker 4: basically we all have very weak glotes. Not all of us,
• 43:17
  Speaker 4: but a lot of us have that weak glute. So
• 43:19
  Speaker 4: doing the kettlebell devath is one of by far, the
• 43:22
  Speaker 4: one of the best exercises for developing a good strong
• 43:26
  Speaker 4: gluteas maximus. Now, your gluteas medius and minimis are important too,
• 43:29
  Speaker 4: but the maximus, the biggest and strongest muscle in the body,
• 43:32
  Speaker 4: needs to be developed. That's why when you look at
• 43:35
  Speaker 4: the Summer Olympics and you see the hundred meters sprinters,
• 43:37
  Speaker 4: both male and female, there's not one of those athletes
• 43:40
  Speaker 4: who had a very flat butt. Yeah, they had, because
• 43:44
  Speaker 4: they're using their gluteas maximus to propel them forward down
• 43:47
  Speaker 4: the track. Same thing too, So when you see someone
• 43:50
  Speaker 4: with a weak back, usually it's because their glutes are
• 43:52
  Speaker 4: also weak too. So when you strengthen glutes, you also
• 43:55
  Speaker 4: have a concomitant strengthening of as far as the erector
• 43:59
  Speaker 4: of spining muscles and the internal oblique as far as
• 44:03
  Speaker 4: transfer downs. All those muscles get involved with that as
• 44:04
  Speaker 4: well too. So that's why I said earlier, doing a
• 44:07
  Speaker 4: kettlebelt deadthft is more than just doing to death. It
• 44:10
  Speaker 4: tells me that their body is starting to work together.
• 44:13
  Speaker 2: Yeah, so interesting, Well that's great.
• 44:19
  Speaker 1: I mean I think if we just have somewhere to start,
• 44:22
  Speaker 1: so maybe to wrap it up, if we for a
• 44:25
  Speaker 1: female starting, maybe get a couple of bells.
• 44:29
  Speaker 2: Yeah, different different ranges. And you said, what weighs again.
• 44:33
  Speaker 4: Twelve kilo which is twenty six pounds, sixteen kilo which
• 44:36
  Speaker 4: is thirty five pounds, and a twenty kilo which is
• 44:38
  Speaker 4: forty four pounds.
• 44:39
  Speaker 1: Okay, so you can get a couple of those and
• 44:42
  Speaker 1: really starting with a deadlift, which I think is the
• 44:45
  Speaker 1: easiest way. A barbel deadlift is hard to teach if
• 44:48
  Speaker 1: you don't know how to do.
• 44:50
  Speaker 4: A kettlebell deadlift, true.
• 44:52
  Speaker 1: Especially if you're not in person with them, but easier
• 44:55
  Speaker 1: to learn if you're just using a kettlebell, but then
• 44:58
  Speaker 1: can use it for so many other activities where you
• 45:02
  Speaker 1: wouldn't necessarily be able to use a barbell.
• 45:05
  Speaker 4: Right, And here's the way I look at it this way.
• 45:06
  Speaker 4: So when we when we do yoga, we go to
• 45:08
  Speaker 4: yoga class, you do pilates, you go to a plates class.
• 45:12
  Speaker 4: If you do kettlebells, go to a class or hire
• 45:15
  Speaker 4: instructor even for two or three sessions. Again, the dollars
• 45:18
  Speaker 4: you spend doing that will be a lot less in
• 45:21
  Speaker 4: doing it improperly and you get hurt and you have
• 45:23
  Speaker 4: to see a doctor and now you're getting treated for
• 45:25
  Speaker 4: six months or whatever afterwards. And it's not the kettlebell's
• 45:28
  Speaker 4: fault that you got hurt. It's your fault that you
• 45:31
  Speaker 4: got hurt because you did bad form. So again, like
• 45:34
  Speaker 4: I have an accountant who does my taxes. I'm smart
• 45:38
  Speaker 4: enough to do my taxes, but I want him to
• 45:39
  Speaker 4: do it because I can do other things during that time.
• 45:43
  Speaker 4: I want him to do the same thing. I want
• 45:44
  Speaker 4: to instruct her to be able to teach me. So
• 45:46
  Speaker 4: whether you do online instructing or come to someone like
• 45:48
  Speaker 4: hey lady to teach you how to do it, make
• 45:51
  Speaker 4: sure you get it done.
• 45:52
  Speaker 3: Good point.
• 45:53
  Speaker 1: Okay, I'm going to hire you to come out when
• 45:57
  Speaker 1: I open my gym and then you can like do
• 45:59
  Speaker 1: a class.
• 46:00
  Speaker 3: I'm coming to it. You're inspiring me. I'm getting kettlebells.
• 46:05
  Speaker 4: I don't.
• 46:05
  Speaker 3: I only have free weights. I don't have kettlebells.
• 46:08
  Speaker 2: Yeah, they're great.
• 46:09
  Speaker 1: Well, thank you so much for your time and expertise.
• 46:13
  Speaker 1: I was really anxious to have you and excited to
• 46:16
  Speaker 1: have you on. I think we've been talking about it
• 46:18
  Speaker 1: for let's say.
• 46:20
  Speaker 2: A long time la months.
• 46:22
  Speaker 1: Yes, so I'm glad we finally got it, got it covered,
• 46:26
  Speaker 1: and got it done.
• 46:27
  Speaker 2: So thank you so much.
• 46:29
  Speaker 1: Can you just let people know where to find you
• 46:32
  Speaker 1: if they're interested in some kettlebell training or barbell training,
• 46:36
  Speaker 1: or you put out a book recently last year?
• 46:39
  Speaker 4: Yep, yeah, I put a book called Kettlebell Strength Training
• 46:41
  Speaker 4: Anatomy through Human Kinetics. They're major publisher of strength and
• 46:45
  Speaker 4: conditioning books. So you can get an Amazon, Barnes and
• 46:47
  Speaker 4: Noble online. So you can go ahead and do that people,
• 46:50
  Speaker 4: and get a hold of me on an ex I'm
• 46:53
  Speaker 4: doctor Michael Hardle Instagram doctor Michael Hardle. Just message me.
• 46:58
  Speaker 4: You know. I also have my webs chyropower dot com.
• 47:01
  Speaker 4: Also have Advanced Strength and Speed Strategies dot com website.
• 47:05
  Speaker 4: So many different ways to get a hold of me.
• 47:08
  Speaker 1: Okay, perfect, well, we will post those in the show notes.
• 47:11
  Speaker 1: And again, thank you for your time and all of
• 47:14
  Speaker 1: your information that you shared with us today.
• 47:17
  Speaker 4: No problem, Thank you for having me on. Nice meeting you.
• 47:21
  Speaker 2: Thanks for listening.
• 47:22
  Speaker 3: If you enjoyed this episode, please consider giving us a
• 47:25
  Speaker 3: five star review and sharing the body Pod with your friends.
• 47:30
  Speaker 2: Until next time,