Feeling Intimidated?

Morning all,

This weeks #TrainingTips post is one for all those that find the weight area in their gym intimidating.

Feeling intimidated?

Feeling Intimidated?

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I would say, just man (or women) up and get in there, but even for a seasoned lifter like myself, some weight areas in some gyms would still make me think twice.  It doesn’t matter how big or strong some of the blokes (or ladies) are, they would of all started off where you are one day.  Had the same stomach knotting moment of whether to set up or shy away.  They just obviously stepped up.

Now knowing this still doesn’t make it any easier, so what to do?  You can take the easy route and slope off to the cardio machines where you feel comfortable and go back to watching the weight area wishing you were in there.  But that won’t help you build the physique you dream of.  You might be thinking that I don’t even want big muscles, I just want to be fit and healthy.  Well let me remind you; maintaining your strength at the very least is a very important aspect of being fit and healthy.  Hitting just cardio activities will not help maintain this, you need to be lifting some weight.  Muscle is metabolically active; preserve or increase your muscle percentage and you will reap countless benefits.

Either way you need to lift weights in some shape or form.  If the weight area in your local gym isn’t the place for you, you might think about getting some weights for at home but that can become very expensive.  That or the stuff you do buy is just not heavy enough to give you the adaptations you need.

Again so what to do?

Well again I would say just man (or women) up, but we’ve already established that might not happen.  So my advise to you would be to invest in a couple kettlebells.  They are versatile and there is nothing you can’t hit with them.  Starting off by just having a couple is perfect, one heavy and one lighter.  If you were going out to buy some I would say Men go get a 16kg and a 24kg, ladies a 12kg and a 20kg.

So you’ve got your kettlebells, now what do I do with them?  Here are a set of exercises for the novice and the intermediate lifter to get you going.

Novice

Shoulder Press

  • Start by using both arms.  Hold the bell in a comfortable position in both hands, press above head and try to frame your face with your upper arms.

Goblet Squat

  • Using both arms, hold the bell upside down in a comfortable position and hold to your chest.  Keep a tall chest as much as possible squat down to as close to parallel as you can and stand up again.  Focus on keeping that chest up.

High Pull

  • Holding the handle in both hands, stand up tall and relax your arms down.  Raise the weight upwards towards your chin keeping your elbows high.

Deadlift

  • Holding the handle in both hands, place you feet either side of the bell.  Adopt a positive spinal position (big bum, big chest) and stand up then lower in the same way.

Russian Twist

  • Sat on the floor, take the kettlebell in both hands from one side of you.  Lift up and over to your opposite side, repeat.

  • Aim to do 5-15 reps of each exercise and repeat each exercise 3 times.

Intermediate

Shoulder Press

  • Now progressing to single arms.  Hold the bell by the handle with the bell sat on the outside of the arm, press above head and again try to frame one side of your face with your upper arm.

Rack Squat

  • Using one arm, hold the bell by the handle with the bell sat on the outside of the arm and hold close to your chest.  Keep a tall chest as much as possible squat down to as close to parallel as you can and stand up again.  Focus on keeping that chest up.

Bent Over Row

  • Using one arm to hold the weight and one arm to brace yourself on one knee, adopt a split leg stance.  Keeping a strong back position pull the weight up to your side and then lower under control.

Swing

  • Holding the handle in both hands, place you feet either side of the bell.  Adopt a positive spinal position (big bum, big chest) and stand up, once here using your hips as the driver allow your hips to push backwards and then powerfully forward.  This should cause you bell to swing forward from your hips as you relax your arms, keep your arms relaxed and the bell will then drop back toward the space between your legs.  Keeping a strong back position, allow the bell to go between you legs by pushing your hips back, them repeat by pushing your hips forward again.

Russian Twist with Halo

  • Sat on the floor, take the kettlebell in both hands from one side of you.  Lift up circle your head like a halo and over to your opposite side, repeat.

  • As you become more confident aim to do 5-10 reps on the upper body exercise and 10-20 reps on the lower body exercises and repeat each exercise 5 times.

Once you’ve built up your confidence further you could always progress buy getting heavier bells or maybe even stepping into that weight area in the gym which was once an intimidating place.  Anything you’re unsure of don’t hesitate to contact me and i’ll point you in the right direction.

 

Have a great weekend guys.

 

Stay strong and live, love and laugh!

Dan

#GetLeanIn2018

#1CoachDC

#FitFam

 
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