Kettlebell Clean Preparation: Straddle k

Kettlebell Clean
Preparation:
Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arm extended downward between legs and grasp kettlebell handle with overhand grip. Position shoulder over kettlebell with taut low back and trunk close to vertical.
Execution:
Pull kettlebell up off floor by extending hips and knees. Once kettlebell is off of ground, vigorously raise shoulder above kettlebell while keeping it close to body. Jump upward extending body. Raise shoulder and pull kettlebell upward with arm allowing elbow to bend out to side, keeping kettlebell close to body. Drop under kettlebell, rotating arm under kettlebell. Catch kettlebell on outside of arm with wrist straight while moving into partial squat position. Extend both legs.
Return:
Drop kettlebell by pulling elbow back. Immediately hop upward with elbow pointed outward continuing to hold on to kettlebell handle as it falls. Decelerate decent of kettlebell as heels make contact with ground and arm straightens. Lower kettlebell to ground between legs while squatting down with taut lower back and trunk close to vertical.
http://ow.ly/i/7nvry

Lateral Lunge Pass & Press:

lateral-lunge-pressLateral Lunge Pass & Press: Hold the kettlebell in your right hand at shoulder height, elbow bent (A). Take a big step to the left and sit back into a side lunge, passing the weight under your left knee and grabbing it with your left hand (B). Release your right hand and press through your left heel to return to standing, (C) raising the kettlebell to your left shoulder and then press. That’s one rep.
Alternate sides for 15-20 reps.

Old Adage for the Size and Timing of Meals Seems to Be Correct for Weight Loss

Meal-Timing-and-Weight-LossIt appears the old adage to “breakfast like a king, lunch like a prince and supper like a pauper” may be good advice after all according to a new study by the International Journal of Obesity.  Of course many personal trainers, health coaches and nutritionists already knew and taught this but now we have scientific proof that it works.  As a health coach I would take it a step further and advise a client to surround the highest calorie meals around their workout.  Think of it as calories on demand nutrition.  I’m going to discuss this in a future article that will show you exactly how to spread out your meals, by calories and by macronutrients, i.e. protein, carbohydrate and fat.  Meanwhile take a look at the study below to see how timing is important to the success of weight loss.

Garaulet, M. et al. (2013). Timing of food intake predicts weight loss effectiveness. International Journal of Obesity.  

 

By Peter Marino, the owner and health coach of PoshFitness.com.