1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,840 --> 00:00:18,599 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Fit 3 00:00:18,840 --> 00:00:25,479 Speaker 1: Tip one exercise. I don't do it. That's simple. Now 4 00:00:25,920 --> 00:00:27,640 Speaker 1: you can do it if you want, and I'll tell 5 00:00:27,640 --> 00:00:34,040 Speaker 1: you how and why. But I don't. And what exercises that? 6 00:00:35,280 --> 00:00:39,400 Speaker 1: It's the kettle bell swing. Okay, the kettle bell swing. 7 00:00:39,520 --> 00:00:45,120 Speaker 1: That's where you swing. You open your legs wide stance, 8 00:00:46,720 --> 00:00:49,800 Speaker 1: and you swing the kettle bell with either one hand 9 00:00:49,880 --> 00:00:54,200 Speaker 1: or two between your legs, and then you bring it 10 00:00:54,280 --> 00:00:59,040 Speaker 1: up two shoulder height. I mean some people go higher. 11 00:00:59,640 --> 00:01:01,760 Speaker 1: Debate all that, but we're not going to because I 12 00:01:01,840 --> 00:01:05,760 Speaker 1: don't do it. Why don't I do it? Oh, let 13 00:01:05,760 --> 00:01:08,680 Speaker 1: me give you again the little definition of what a 14 00:01:08,760 --> 00:01:11,880 Speaker 1: kettle bell swing is, and some of the reasons I 15 00:01:11,920 --> 00:01:14,520 Speaker 1: don't do it are right in that definition. Kettle ball 16 00:01:14,600 --> 00:01:18,200 Speaker 1: swing is a basic ballistic exercise. Let me stop right there. 17 00:01:20,800 --> 00:01:25,200 Speaker 1: Basic and ballistic usually don't go in the same sentence, 18 00:01:25,280 --> 00:01:29,559 Speaker 1: not side by side. Ballistic is a fast movement, think 19 00:01:29,560 --> 00:01:34,920 Speaker 1: of box jumps. Ballistic. You're asking your muscles to contract 20 00:01:35,040 --> 00:01:41,080 Speaker 1: really quickly. That's challenging, So basic and ballistic. I would 21 00:01:41,160 --> 00:01:46,960 Speaker 1: argue it's not basic. I will definitely argue it's not basic, 22 00:01:47,440 --> 00:01:49,960 Speaker 1: but let's go on. Kennleball swing is a basic ballistic 23 00:01:50,000 --> 00:01:54,040 Speaker 1: exercise used to train the posterior chain in a manner 24 00:01:54,080 --> 00:01:57,440 Speaker 1: similar to broad jumping. How many of you brought jump? 25 00:01:58,000 --> 00:02:00,880 Speaker 1: Just asking. It evolves moving the bell in a pendulum 26 00:02:00,880 --> 00:02:04,120 Speaker 1: motion from between the knees to anywhere between eye level 27 00:02:04,360 --> 00:02:07,919 Speaker 1: to fully overhead, and can be performed either too handed 28 00:02:08,040 --> 00:02:10,040 Speaker 1: or using one hand. Now, this is just one definition. 29 00:02:11,280 --> 00:02:13,800 Speaker 1: There are people out there listening who love kettle bells, 30 00:02:13,800 --> 00:02:15,880 Speaker 1: who teach kettle bells, who are saying that's not the 31 00:02:15,880 --> 00:02:18,960 Speaker 1: way I do it, whether it's the eye level or overhead, 32 00:02:19,000 --> 00:02:22,520 Speaker 1: and debate there all of that. I don't do it. Personally, 33 00:02:22,560 --> 00:02:25,440 Speaker 1: I don't do it. Now, you'll notice I'm not saying 34 00:02:25,480 --> 00:02:29,680 Speaker 1: you can't do it. I have many podcasts where I 35 00:02:29,720 --> 00:02:35,720 Speaker 1: talk about people having to put down other types of exercise, cardio, strength, 36 00:02:35,760 --> 00:02:40,240 Speaker 1: whatever to just support their biases, what they like, to 37 00:02:40,280 --> 00:02:42,240 Speaker 1: get clicks, all this stuff. No, I'm just I'm gonna 38 00:02:42,240 --> 00:02:47,840 Speaker 1: give you reasons why. Now. I always look at the 39 00:02:48,000 --> 00:02:54,640 Speaker 1: risk reward ratio elements in exercise and for my purposes, 40 00:02:54,680 --> 00:03:01,840 Speaker 1: for my goals, this movement way too high risk reward ratio. 41 00:03:02,560 --> 00:03:05,800 Speaker 1: This is a complex advanced movement, I would argue, not 42 00:03:05,960 --> 00:03:11,480 Speaker 1: a basic ballistic exercise people think it is. People pick 43 00:03:11,520 --> 00:03:15,400 Speaker 1: it up and start going to town right away. Now, 44 00:03:16,120 --> 00:03:20,399 Speaker 1: this is a complex advanced movement. As I said, it requires, 45 00:03:21,120 --> 00:03:25,640 Speaker 1: in my opinion, experience a good deal of kin aesthetic awareness. 46 00:03:26,040 --> 00:03:29,200 Speaker 1: What is kin aesthetic awareness? That's when you have the 47 00:03:29,240 --> 00:03:31,400 Speaker 1: ability to know where your body is in space. Basically, 48 00:03:31,440 --> 00:03:36,120 Speaker 1: gymnasts are born with generally speaking, more kin aesthetic awareness 49 00:03:36,400 --> 00:03:40,600 Speaker 1: than most. You can train that, but it's it's knowing 50 00:03:40,600 --> 00:03:43,520 Speaker 1: your body positioning. And how many times back when I 51 00:03:43,560 --> 00:03:46,040 Speaker 1: was a trainer, I would have a client maybe doing 52 00:03:46,120 --> 00:03:50,040 Speaker 1: something a basic exercise like a dumbbelt row, and I'd 53 00:03:50,080 --> 00:03:54,440 Speaker 1: say flatten your back and they'd say it is, and 54 00:03:54,480 --> 00:03:59,320 Speaker 1: I'd say it's not even close. Right. They don't have 55 00:03:59,680 --> 00:04:02,480 Speaker 1: the ability to know where their body is in space. 56 00:04:02,480 --> 00:04:04,880 Speaker 1: And that's one reason as much as people make fun 57 00:04:04,920 --> 00:04:08,280 Speaker 1: of mirrors and jim, you should use them for those 58 00:04:08,320 --> 00:04:12,520 Speaker 1: purposes to make sure you have proper body positioning. So, 59 00:04:12,840 --> 00:04:16,760 Speaker 1: now we take a movement that let's go to a 60 00:04:16,800 --> 00:04:21,320 Speaker 1: dead lift. Dead lift is an advanced exercise. Okay, why 61 00:04:21,440 --> 00:04:23,080 Speaker 1: one of the most challenging things we can do to 62 00:04:23,080 --> 00:04:25,800 Speaker 1: our body, or one of the up in that list 63 00:04:25,839 --> 00:04:29,720 Speaker 1: of challenging moves is load our spine inflection. Bend over 64 00:04:29,760 --> 00:04:33,000 Speaker 1: and pick up something heavy. Okay, that's how many people 65 00:04:33,040 --> 00:04:36,960 Speaker 1: throw out their backs because they are bending over picking 66 00:04:37,040 --> 00:04:40,880 Speaker 1: up something heavy with poor posture, poor form, and they 67 00:04:40,960 --> 00:04:44,600 Speaker 1: hurt their back. And it may be at that moment, 68 00:04:45,040 --> 00:04:48,080 Speaker 1: or it maybe over time, and it's oftentimes over time. 69 00:04:48,520 --> 00:04:51,839 Speaker 1: And this is why I talk about so often the 70 00:04:51,920 --> 00:04:57,120 Speaker 1: exercise itself is not blamed for the injury. Because you 71 00:04:57,200 --> 00:05:01,120 Speaker 1: do bad kettle bell swings for couple of weeks, a 72 00:05:01,200 --> 00:05:02,919 Speaker 1: couple of months, all of a sudden, you go to 73 00:05:02,960 --> 00:05:05,560 Speaker 1: bend over to pick up your toothbrush and you throw 74 00:05:05,600 --> 00:05:09,479 Speaker 1: out your back, and you don't necessarily blame those poor 75 00:05:09,560 --> 00:05:13,839 Speaker 1: kettle bell swings for the last two months. So again 76 00:05:13,880 --> 00:05:17,880 Speaker 1: my opinion, complex advanced movement, extremely high risk reward ratio, 77 00:05:18,279 --> 00:05:24,520 Speaker 1: requires a great deal of kinesthetic awareness. And you're loading 78 00:05:24,520 --> 00:05:26,680 Speaker 1: your spine inflection. So you're taking a dead lift. Now 79 00:05:26,720 --> 00:05:29,239 Speaker 1: you're adding movement into it. And you're not only adding 80 00:05:29,279 --> 00:05:33,240 Speaker 1: movement into it, you're adding weight under your body. So 81 00:05:33,279 --> 00:05:37,320 Speaker 1: you're loading your spine inflection you're adding movement, and the 82 00:05:37,320 --> 00:05:40,240 Speaker 1: amount of weight you choose is problematic. So if you 83 00:05:40,279 --> 00:05:42,200 Speaker 1: go to light, that's an issue. If you go too heavy, 84 00:05:42,440 --> 00:05:46,440 Speaker 1: that's an issue. And most people aren't really good at 85 00:05:46,480 --> 00:05:49,600 Speaker 1: choosing those weights, especially when they're starting. Now again, there's 86 00:05:49,640 --> 00:05:54,360 Speaker 1: those of you listening who are really advanced. I'm okay 87 00:05:54,360 --> 00:05:57,640 Speaker 1: with you doing it. I'm okay with you doing it 88 00:05:58,200 --> 00:06:00,360 Speaker 1: if that's what you want to do based on your goals, 89 00:06:01,920 --> 00:06:07,320 Speaker 1: especially sports specific goals, or you know different reasons why 90 00:06:07,560 --> 00:06:12,680 Speaker 1: you would do this that tie into specifics. But when 91 00:06:12,839 --> 00:06:16,840 Speaker 1: we're talking weight loss, we're talking fixing weak links, we're 92 00:06:16,839 --> 00:06:22,600 Speaker 1: talking building a base of strength. This is a problem. 93 00:06:22,760 --> 00:06:25,520 Speaker 1: This is a problem, and the main concern for me 94 00:06:25,600 --> 00:06:29,440 Speaker 1: is your lower back. You're lower back, You're swinging a 95 00:06:29,560 --> 00:06:35,040 Speaker 1: weight underneath your body. It requires a high level of expertise, 96 00:06:36,360 --> 00:06:39,240 Speaker 1: not only to do the movement itself, but I have 97 00:06:39,440 --> 00:06:42,920 Speaker 1: literally watched videos in candibles where I watched the person 98 00:06:42,960 --> 00:06:46,360 Speaker 1: pick it up or especially put it down, and they 99 00:06:46,400 --> 00:06:50,360 Speaker 1: may have done the exercise correctly, and then when they 100 00:06:50,360 --> 00:06:53,599 Speaker 1: go to put it down, you're like, oh my gosh, 101 00:06:53,800 --> 00:07:00,240 Speaker 1: super heavy, bad form fatigue, And again, it's not gonna 102 00:07:00,320 --> 00:07:06,800 Speaker 1: necessarily hurt or injury you. Right, then it's cumulative. It's 103 00:07:06,839 --> 00:07:09,400 Speaker 1: the bending of the credit card over and over and 104 00:07:09,520 --> 00:07:13,520 Speaker 1: over again until it fails on the two three hundredth time. 105 00:07:15,720 --> 00:07:17,520 Speaker 1: So picking it up and putting it down is a 106 00:07:17,560 --> 00:07:22,960 Speaker 1: concern that's not talked about enough. And then what is 107 00:07:23,800 --> 00:07:29,760 Speaker 1: super important is the technical versus muscular failure. Far too 108 00:07:29,800 --> 00:07:34,040 Speaker 1: often kettle bell swings are programmed in a way that's 109 00:07:34,080 --> 00:07:36,920 Speaker 1: as many reps as possible or done by time to 110 00:07:36,960 --> 00:07:41,640 Speaker 1: the point where you should have quit three four repetitions 111 00:07:41,680 --> 00:07:43,680 Speaker 1: before you did, and then you go to put it 112 00:07:43,680 --> 00:07:48,080 Speaker 1: down when you're completely fatigued and you just just did 113 00:07:48,120 --> 00:07:51,320 Speaker 1: a minor you know, tweak that over time is going 114 00:07:51,360 --> 00:07:55,320 Speaker 1: to add up. So technical versus muscular failure based on 115 00:07:55,360 --> 00:07:58,040 Speaker 1: the way it is programmed, all of these things are 116 00:07:58,040 --> 00:08:01,480 Speaker 1: an issue. And I know that people will throw out 117 00:08:01,480 --> 00:08:04,920 Speaker 1: that term functional, and over the years I've evolved my 118 00:08:05,240 --> 00:08:11,280 Speaker 1: definition of functional. All strength is functional. Yes, there's movements 119 00:08:11,280 --> 00:08:14,480 Speaker 1: that more closely replicate our movements in real life and sports, 120 00:08:14,520 --> 00:08:17,520 Speaker 1: and we want to do those specific adaptations to impose 121 00:08:17,600 --> 00:08:20,920 Speaker 1: Demand's principle, of course, But when in life are we 122 00:08:20,960 --> 00:08:24,400 Speaker 1: swinging something underneath our legs like that I can't really 123 00:08:24,440 --> 00:08:27,760 Speaker 1: think of any time throughout the day when I'm doing 124 00:08:27,840 --> 00:08:33,000 Speaker 1: something that really closely replicates a kettle bell swing. So 125 00:08:34,200 --> 00:08:37,679 Speaker 1: once again, I am just saying, I personally don't do 126 00:08:37,720 --> 00:08:41,800 Speaker 1: this for these reasons. And at fifty two, doing all 127 00:08:41,840 --> 00:08:43,880 Speaker 1: that I have done with the events and racing and 128 00:08:43,920 --> 00:08:45,760 Speaker 1: traveling the world and all those kind of things, I'm 129 00:08:45,800 --> 00:08:50,559 Speaker 1: injury free. Now you have different goals and you're competing 130 00:08:50,679 --> 00:08:53,760 Speaker 1: in certain events that require this type of stuff, then 131 00:08:53,800 --> 00:08:57,440 Speaker 1: you have to do it. And if you do do 132 00:08:57,559 --> 00:09:00,360 Speaker 1: these movements, and it's totally up to you say that 133 00:09:00,400 --> 00:09:03,240 Speaker 1: one final time your choice can be a part of 134 00:09:03,240 --> 00:09:07,800 Speaker 1: your routine. But you really have to have the requisite 135 00:09:07,880 --> 00:09:11,440 Speaker 1: strength to start with. You have to do it with 136 00:09:11,720 --> 00:09:16,960 Speaker 1: perfect form every rep. I would argue, you have to 137 00:09:16,960 --> 00:09:20,840 Speaker 1: do it with the correct weight, and you have to 138 00:09:20,880 --> 00:09:23,920 Speaker 1: know when to quit. And that's asking a lot of 139 00:09:23,960 --> 00:09:28,400 Speaker 1: the average person. Now, even doing a show like this, 140 00:09:29,480 --> 00:09:32,360 Speaker 1: it feels kind of weird because I don't like it 141 00:09:32,400 --> 00:09:35,800 Speaker 1: when people tell me, you know that we weren't born 142 00:09:35,800 --> 00:09:37,839 Speaker 1: to run, as I just did a show, Yeah we were. 143 00:09:37,920 --> 00:09:40,599 Speaker 1: The science is there. So in other words, like I 144 00:09:40,600 --> 00:09:42,680 Speaker 1: don't want to yuck your yum as I said in 145 00:09:42,720 --> 00:09:48,200 Speaker 1: that episode, if you love kettlebells, more power to you. 146 00:09:48,240 --> 00:09:51,839 Speaker 1: Don't get hurt and do everything I just said, perfect form, 147 00:09:51,880 --> 00:09:54,560 Speaker 1: correct weight, no one to quit, and you need to 148 00:09:55,120 --> 00:09:57,440 Speaker 1: earn the right to do it first, and that takes time. 149 00:09:58,200 --> 00:10:00,600 Speaker 1: And that's one of my final is choose is that 150 00:10:00,679 --> 00:10:07,160 Speaker 1: far too often trainers, people who aren't necessarily well educated experienced, 151 00:10:07,440 --> 00:10:11,800 Speaker 1: have people doing these movements too early, too hard, in 152 00:10:11,840 --> 00:10:16,320 Speaker 1: the wrong way, and again they don't get injured necessarily 153 00:10:16,400 --> 00:10:21,440 Speaker 1: during that session itself. It is a horrible cumulative thing 154 00:10:21,880 --> 00:10:24,720 Speaker 1: that quite often ends up with a lower back issue. 155 00:10:25,840 --> 00:10:28,560 Speaker 1: And I don't want to lower back issue people, And 156 00:10:28,600 --> 00:10:31,160 Speaker 1: so I'm going to do other movements to strengthen my core, 157 00:10:31,240 --> 00:10:34,400 Speaker 1: to strengthen other things. And that's my personal choice, and 158 00:10:34,440 --> 00:10:38,200 Speaker 1: this one is yours. But I'm just giving you the 159 00:10:38,320 --> 00:10:41,960 Speaker 1: science so you can make the correct choice for you, 160 00:10:42,679 --> 00:10:45,560 Speaker 1: because are too many of you now with YouTube and 161 00:10:45,800 --> 00:10:50,160 Speaker 1: you know, trainers being able to program things around the 162 00:10:50,160 --> 00:10:55,040 Speaker 1: world with little to know education experience. You gotta know 163 00:10:55,080 --> 00:10:57,320 Speaker 1: what you're getting into. And I want to get hurt. 164 00:10:57,520 --> 00:11:01,400 Speaker 1: All right, there you go and listen. I my own dumbbell. 165 00:11:01,520 --> 00:11:05,800 Speaker 1: Alright's dumbell. I own a kettle bell. I own several 166 00:11:06,120 --> 00:11:11,040 Speaker 1: different products like this, okay, but I'm doing different movements 167 00:11:11,080 --> 00:11:13,880 Speaker 1: with it. I'm picking my exercise and that's what's so 168 00:11:13,960 --> 00:11:16,679 Speaker 1: great about a product like at kettle bell. So many 169 00:11:16,679 --> 00:11:18,280 Speaker 1: other things you can do as well. If you want 170 00:11:18,679 --> 00:11:21,720 Speaker 1: your choice there, you go leave it at that alright. 171 00:11:21,760 --> 00:11:23,960 Speaker 1: Fit tip one exercise I personally don't do. You can 172 00:11:24,040 --> 00:11:27,000 Speaker 1: if you want, but follow those guidelines and know why 173 00:11:27,080 --> 00:11:30,319 Speaker 1: you're doing it and what your ultimate goal is. Thank 174 00:11:30,360 --> 00:11:33,920 Speaker 1: you for listening. I want to reach out say now, 175 00:11:33,920 --> 00:11:36,719 Speaker 1: angry you are that I don't do something you love, 176 00:11:36,800 --> 00:11:40,480 Speaker 1: let me know. But again, I just want you to 177 00:11:41,280 --> 00:11:44,000 Speaker 1: have the best information so you can make your best 178 00:11:44,080 --> 00:11:47,280 Speaker 1: choices so you can live your best life. Tom h 179 00:11:47,360 --> 00:11:49,679 Speaker 1: Fit is Instagram and Twitter. If you want to reach 180 00:11:49,679 --> 00:11:52,200 Speaker 1: out tom h Fit, go to Fitness disrupted dot com. 181 00:11:52,360 --> 00:11:55,520 Speaker 1: Email me through the site and The micro Worker Plan 182 00:11:55,720 --> 00:11:59,240 Speaker 1: is my most recent book. Thank you for listening. I 183 00:11:59,240 --> 00:12:03,560 Speaker 1: am Tom Hall and exercise physiologists, certified sports nutritionists and 184 00:12:03,760 --> 00:12:08,040 Speaker 1: lover of everything health and wildness. Thank you for listening 185 00:12:08,120 --> 00:12:14,640 Speaker 1: and believe in yourself. Fitness Disrupted is a production of 186 00:12:14,720 --> 00:12:17,920 Speaker 1: I Heart Radio. For more podcasts from my Heart Radio 187 00:12:18,240 --> 00:12:21,640 Speaker 1: visit the I heart Radio app, Apple podcasts, or wherever 188 00:12:21,760 --> 00:12:23,320 Speaker 1: you listen to your favorite shows.