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Sensei
12-04-2005, 06:28 AM
Here is my horrible form doing "windmills" w. a 53lb kettlebell. I realized later that I should be keeping my back leg locked and looking at the KB throughout the movement.
http://media.putfile.com/windmill98

Stumprrp
12-04-2005, 08:26 AM
dream on fool..

=D that looks like an interesting workout! for the legs right?

bill
12-04-2005, 08:33 AM
Sensei are those mostly core work?

Chubrock
12-04-2005, 08:39 AM
Awesome to see somebody else in here doing some KBs. If I can offer a bit of advice (critique?)...Keep both legs straight. If you're holding the KB in your left hand, kick your hip out to the left underneath the KB. Put your right hand on your right leg and slowly follow the leg all the way to the floor. At this point both legs should be completely straight, or as close as your flexibility allows, right palm on floor, hip kicked out to same side as KB and you should be looking at the KB. Remember to squeeze if you ever feel the KB tracking off course, as this will usually help stop too much motion and keep you in line.


Like I said, looked awesome, and cool to see somebody else in here using them. My instructor just bought "The Beast." Right now he absolutely owns everything with his set of 72s. Turkish Getups, Windmills, OH Presses, Russian Pistols, 1 Arm Snatches, 1 Arm Swings, everything. Not bad for a 167lbs guy haha.

Anthony
12-04-2005, 10:03 AM
I know nothing about KBs, but they look fun.

MixmasterNash
12-04-2005, 12:00 PM
Sensei, I don't think you need all of those bumpers. Can you send me some?

Sensei
12-04-2005, 03:34 PM
Stumprrp and Bill,
It's a waist, back and hip exercise. Having strong and flexible shoulders helps though!

Chub,
I have Pavel's book on KBs, but I haven't really read it. I took a quick glance and thought "Windmills... hmmm, I'll have a go at them tomorrow.". I read all the notes on technique AFTER trying them - not smart, but it was still fun anyway.
Your instructor sounds like a strong SOB.

Anthony,
Yes! I don't know if they are really adding anything to my lifts, but they are definately a lot of fun! If nothing else, I suppose a little versatility and flexibility never hurts.

Mix,
I don't make good use of them. Unfortunately, they're not mine to give... If you're in the Midwest, PM me and we'll train!

russ
12-04-2005, 04:40 PM
whoa, never seen that before. Cool nonetheless....

I especially like the aerosmith.

BigOldDad
12-05-2005, 04:43 AM
Sensei- What muscles is that suppose to work? Obliques? Anyway I can't critique because I'm a newb but the tunes were right on. Aerosmith rocks!
Work on and Dream on that is what we are here for. Make the dream a reality!! Great job my friend!!

BilltheButcher
12-05-2005, 09:52 AM
I was waiting for the KB to drop on your head. Very impressive IMO.

ElPietro
12-05-2005, 10:44 AM
Nice ass! Next time wear spandex when filming!

Did you buy those KBs? Or is it your gyms?

Also, for that, do you think it would have been doable using a dumbell?

Sensei
12-05-2005, 11:08 AM
Russ,
Thanks!

BigOldDad,
It hits your obliques and hips pretty hard - a lot harder if you do them right. I'll try them again today (no camera though).

Bill,
Thanks! Actually, I did drop the KB on the first set - no more dangerous than dropping a barbell w. bumper plates from overhead though.

ElPietro,
Thanks for noticing! I bought both recently - I've wanted KBs since I saw Anatoly Kharpaty and his coach using them on an athlete profile during the 1988 Olympics.
Definately doable w. DBs, but the weight would sit in your hands differently - I don't know if that would make it easier or harder.

Gabrielle
12-05-2005, 12:29 PM
awesome exercise I know a couple of athletes that use them.

Sensei
12-06-2005, 02:38 PM
awesome exercise I know a couple of athletes that use them.
I think if I had seen someone doing this exercise when I was younger and knew everything, I would've thought "What the hell is that idiot doing?". Now, I'm a lot more open to new things and different ways of training.

I know that KBs are just another trend that is currently hot in S&C, but there are definately some great things about them.

MixmasterNash
12-06-2005, 03:07 PM
Definately doable w. DBs, but the weight would sit in your hands differently - I don't know if that would make it easier or harder.

Definately harder with DBs.

The fact that the KBs hang behind your hand make a lot of the overhead lockout/body movement (e.g., windmills, overhead squats) a lot (okay, a little) easier, since they pull you in the right direction.

Sensei
12-07-2005, 08:25 PM
I'll give DBs a try sometime Mix.

A buddy and I will be keeping all of our clips here (most of them will be of me since I own the camera): http://www.putfile.com/johnnymnemonic

Sensei
12-25-2005, 01:43 AM
I added an older video clip of one of my squat workouts w. 2 chains.
http://media.putfile.com/squat-with-chains

Patz
12-25-2005, 06:52 AM
I like those chained squats. How much was on the bar in the last segment? I have crappy eyes..

Sensei
12-25-2005, 08:51 PM
I like those chained squats. How much was on the bar in the last segment? I have crappy eyes..The video quality isn't the best. It's 315 w. 2 chains.

Clifford Gillmore
12-25-2005, 10:33 PM
Squats vids are a very cool. I've never seen the chains done before, don't have a link handy that describes the uses for bands/chains?

Sensei
12-26-2005, 06:57 PM
Here's a good one by Dave Tate that will get you started: http://www.t-nation.com/findArticle.do;jsessionid=5B1AC81FC632FB57562B2D155692C199.ba08?article=body_127resist

I'll try to find more later.

Bob
12-26-2005, 07:48 PM
More info on Bands, Chains for different exercises
http://www.carolinaironmasters.homestead.com/files/Bands__Chains_Bungees.htm
http://www.elitefts.com/documents/top_3_squat_bench.htm

Support from "experts"
http://www.strengthcats.com/BNSsquatbenchpressbands.htm

Squat & Bands/Chains
http://www.elitefitnesssystems.com/documents/thompson.htm (#5)
Here is some BP and bands info:
http://www.elitefitnesssystems.com/documents/better_bench.htm (#9)
and you can purchase good quality bands and chains from Elite Fitness

Sensei
12-29-2005, 04:44 AM
Back to some heavier squatting finally. It's my first time w. 400+ on my back since I injured my hamstring and lower back in August. It was tough, but not bad considering it's my first heavy squat in over 4 months.
Singles w. 315 and 405: http://media.putfile.com/315405

muscleup
12-29-2005, 01:42 PM
Back to some heavier squatting finally. It's my first time w. 400+ on my back since I injured my hamstring and lower back in August. It was tough, but not bad considering it's my first heavy squat in over 4 months.
Singles w. 315 and 405: http://media.putfile.com/315405
How you squat in pants I will never understand you hard core mo'fo ;)
I hope I can do 1/2 that much someday.

Sensei
12-29-2005, 07:57 PM
How you squat in pants I will never understand you hard core mo'fo ;)I'm just old-school-like-to-train-covered-up, I guess.


I hope I can do 1/2 that much someday.
I'll be checking your log - I'm sure you're well beyond that already.

Manveet
12-29-2005, 08:28 PM
Nice vids.

I liked the overhead squats, those look sick.

Nice to see I'm not the only one who likes to squat in pants.

muscleup
12-29-2005, 09:34 PM
I'm just old-school-like-to-train-covered-up, I guess.
lol I had my wife get me some sweats for christmas because I told her that's how the big guys on wbb roll. But there is no way in freakin hell I am squating in pants. I have a problem with clothes being constricting to my movements. They really aren't, it's just all in my head.
So I just cover up the body parts I'm not working.


I'll be checking your log - I'm sure you're well beyond that already.
Oh, that's nice you thought I was joking. I'll let you know if I ever squat 200lbs. :rolleyes:

Sensei
12-29-2005, 11:54 PM
You're already there IMHO - I commented in your log.

Sensei
01-01-2006, 02:26 AM
I added the video of "Steve" squatting 500 for a double just because it makes me smile... http://media.putfile.com/steve500x273

Sensei
01-12-2006, 09:49 PM
Low Box Squat (10" - 225 x 3, 315 x 3, 315 x 3) Video Clip: http://media.putfile.com/low-box-squat-315

Maki Riddington
01-13-2006, 09:34 AM
That 500 pound squat is too funny.

Sensei
01-13-2006, 02:20 PM
That 500 pound squat is too funny.
Isn't that scary? I really wonder if that high school weight room has any qualified supervision at all!

MixmasterNash
01-13-2006, 03:07 PM
That poor bar and rack.

They should have collapsed and taught him a lesson.

Sensei
01-13-2006, 03:32 PM
No doubt that if he had done one more rep, some of those plates would have flown off - sending him careening out of the rack!

Sensei
01-20-2006, 11:09 AM
Here is a clip w. a set of power snatch and KB swings. Everything is really not the best - the snatch is "zero point extension" and the KB swings are a lot of lower back and 2 reps shy of 10! http://media.putfile.com/111806

MixmasterNash
01-20-2006, 11:24 AM
What's the weight on those front squats? Couldn't quite tell, but it looked like the bar was pretty far forward and you were tipping forward a bit as a result.

Why aren't you using your legs a lot more on the swings?

Sensei
01-20-2006, 02:16 PM
The front squats are w. 250 and my form was really bad. I'm weak and out of practice.


Why aren't you using your legs a lot more on the swings?That would be because probably the same reason that I get zero extension on my snatches - I suck at them. Maybe it's "half-white man syndrome"... I don't know. I'll be working to improve them.

Sensei
02-03-2006, 03:21 PM
Here's a clip from yesterday's training - it includes GMs and windmills. My camera battery went dead halfway through my windmills. My form has improved quite a bit from the first time I did them: http://media.putfile.com/GMs--Windmills

Sensei
02-27-2006, 05:00 AM
Most recent squat w. chains session. I also included a side chop exercise using PVC, climbing rope, and a lat pulldown machine.

http://media.putfile.com/squat-w-chain--chop

Sensei
03-08-2006, 10:51 PM
Some platform DLs: http://media.putfile.com/platform-DL

Utopianhopes
03-09-2006, 06:48 AM
Thanks for posting up the different exercises.

Sensei
05-12-2006, 05:37 AM
Vid clips of Kettlebell Hang Clean & Press (53lbs x 10, 70lbs x 10) and GHR (x10, 25lbs x 10):
http://media.putfile.com/kettlebell-hang-clean-and-press

http://media.putfile.com/glute-ham-raise

edit: btw, I know the hang clean form is awful...

Sensei
05-25-2006, 07:44 PM
How To Put On a Squat Suit Using Plastic Bags: http://www.youtube.com/watch?v=wOKYo219t58

Sensei
06-30-2006, 11:59 PM
Overhead Squats: 135 x 2, 185 x 1, 225 x miss x 3, 205 x 1
http://youtube.com/watch?v=Z4_nJ3Ln444

Canadian Crippler
07-01-2006, 12:46 AM
Did that bar smack you in the back of the head?

Sensei
07-01-2006, 12:58 AM
It scraped a thin layer of skin off of my neck... My wife took a picture - I'll try to upload it this weekend.

Normally I would have call it a day after something like that, but after reading that Sgt. Rock interview I couldn't let something like skin stand between me and a few more attempts...

Nosaj
07-01-2006, 01:07 AM
It scraped a thin layer of skin off of my neck... My wife took a picture - I'll try to upload it this weekend.

Normally I would have call it a day after something like that, but after reading that Sgt. Rock interview I couldn't let something like skin stand between me and a few more attempts...

Hell yea brother, I gotta respect the determination. 205 looked great, 225 in due time. You will have your revenge! :)

toki
07-01-2006, 03:49 AM
and here I thought I was about to see you doing breakdance windmills.

Chubrock
07-01-2006, 09:34 AM
Couple of things (only because we're an affliate of one of the leading KB guys in the nation)-


Windmills- Try to get both feet pointed in a 45degree angle away from the kettlebell. For example, if the KB is extended overhead in your right hand, have your toes pointed 45degrees to the left. From here, kick your hips to the right, underneath the KB. Keep both legs straight. Now using your left hand, trace the inside of your left leg all the way to the floor, or as far as possible, depending on how flexible you are.


Clean to Press- On your cleans, try this pointer Maxwell has been showing us. When you grip the kettlebell with your hand, rotate the handle so that your thumb starts between your legs. From here, as you pull upward, rotate your wrist quickly around the kb. For example, if I started with my right hand, I'd grip the KB and rotate it to the left so that my thumb started between my legs. From here I'd pull up, and my thumb would rotate to the right, and finish pointing inward to my chest. I noticed you get a lot of "KB flop," where the KB slams down onto your arm. You're getting that because your stopping the movement and letting the KB move around you, instead of you moving around the KB. When I'm doing the cleans, I'm actually moving so fast that I can't even feel the KB touch my wrist again when I come up.



With all that said, your form on the windmills looked a lot better than the last time I remember. How'd you like those cleans to press? I've been doing reverse ladders like that (53lbs x 5/5/4/4/3/3/2/2/1/1), as fast as I can pump them out, no rest between reps. Haha it's some fun stuff.


Let me know if you don't understand what I'm talking about. I'll try and make a video for you if you're more of a visual person.

Sensei
07-02-2006, 11:22 PM
Thanks Chub!

I know exactly what you are talking about with the KB crashing down on my forearm. I've had some informal lessons since then and the tip I was given was exactly the one you just described. I haven't done any cleans of any circumstance since I took the video to try it though.

As far as the windmills go, I could straighten my legs a little more and add a couple inches of depth, but I'm looking at Pavel's book on KBs and my form looks pretty similar. I see that my back leg isn't pitched at 45 degrees though and I'll try that.

I have watched all of the video clips given at this site: http://www.groundfighter.com/details/prodid/202.html I would guess that among the master RKCs there is some minor differences among their technique.

Let me know if you think I'm way off base with what I've just said about the windmills. I'm probably just not seeing something that someone with a trained eye would spot.

Chubrock
07-03-2006, 04:33 AM
I'm not too familiar with Pavel's explanation on Windmills. Our head KB guy is Steve Maxwell with Team Maxercise in Philly. Our "goal" so to speak with the windmills isn't to necessarily hit huge depth (though most go to the floor), but to keep both legs straight and to go as deep as you can. It may be a flexibility issue that comes into play here, with the separate styles of Windmills.

Sensei
07-04-2006, 12:40 PM
I'll work on tightening things up a bit. I still have a couple inches to go before I can touch the floor w. my palm.

Thanks for checking the vids.

Sensei
07-16-2006, 01:37 AM
SQ: 315 x 1, 405 x 1, 455 x 1
http://www.youtube.com/watch?v=i73XAGMqkYs

"Zoolanders" (aka "cossacks"): x20
http://www.youtube.com/watch?v=B43Qtw1xJkQ

MixmasterNash
07-16-2006, 08:02 AM
SQ: 315 x 1, 405 x 1, 455 x 1
http://www.youtube.com/watch?v=i73XAGMqkYs

"Zoolanders" (aka "cossacks"): x20
http://www.youtube.com/watch?v=B43Qtw1xJkQ
LMAO at the kung fu moves.

Sensei
09-02-2006, 11:49 PM
Not the best day in the squat racks....

405 x 1, 495 x miss, 405 x 3
http://www.youtube.com/watch?v=DgusJNxdXK0

Sensei
09-27-2006, 02:41 PM
Here are the video clips from my 355x5x7sets the other day:
Sets 1-3: http://www.youtube.com/watch?v=eAXc1u5nqaY

Sets 4-6: http://www.youtube.com/watch?v=ul9PrHbAUx8

Sensei
11-11-2006, 07:20 AM
Coming back from a lower back/hamstring injury.

Squatting 225 form check: http://www.youtube.com/watch?v=xpNV8CpKYpo

bill
11-11-2006, 07:42 AM
Looks good, except it looked like you shifted your wt on the second set in the bottom.
Now thats // !!!!

MixmasterNash
11-11-2006, 10:10 AM
That is such a nice rack and platform. Damnit.

Sensei
11-11-2006, 07:45 PM
Are you talking about my chest and arse or the gym? ;)

Yeah, it's all right. Barebones, but power racks, benches, plates, and bumpers are all I need most of the time anyway. Free and pretty much 24/7, 365days/year -It's definately a perk!

Sensei
11-24-2006, 02:02 PM
"Reactive" Squats (full to 1/4 partial). I realize that in the video they look a little... umm, strange, but it's a good exercise.http://www.youtube.com/watch?v=DF6zzUZRccw

Military Press (135 x 8): http://www.youtube.com/watch?v=50eGZHAVmD8

Cirino83
11-24-2006, 02:53 PM
Sensei how old are you? Your a big solid dude...you play football or did you?

Sensei
11-24-2006, 06:49 PM
35. Thanks! No, never did.

Sensei
11-27-2006, 09:06 PM
Video of EDT session from the other day: http://www.youtube.com/watch?v=5-TVZIA1zUo

Some light recovery work - Figure 8s, Circles around hips w. 53lb KB, Halos w. 25lbs plate:
http://www.youtube.com/watch?v=fXbyOBot3_Q

Sensei
12-15-2006, 10:00 PM
Squat 225x21: http://www.youtube.com/watch?v=yhWrsYVFER0

Sensei
01-10-2007, 10:17 AM
Tuesday, January 9, 2007
One-Arm KB Snatch: 35lbs x 5, 53lbs x 5, 70lbs x 5
http://www.youtube.com/watch?v=1JqlxuDyyy4

Shoulder Sandbag (150lbs)
http://www.youtube.com/watch?v=d8Rf_gj4CBM

the doc
01-10-2007, 10:19 AM
strange you dont look the same as in your avatar pic :scratch:

Sensei
01-10-2007, 10:24 AM
Since that pic was taken, I let my hair grow out and had a racelift.

nhlfan
01-10-2007, 07:04 PM
had a racelift.

hahahah

very impressive squats! 225x21 = :cool:

Sensei
01-23-2007, 05:51 AM
Thanks nhlfan.

Monday, January 22 - One-Arm KB Snatch
53lbs x 20/arm http://www.youtube.com/watch?v=xUc38Ve6jmk

Cirino83
01-23-2007, 02:15 PM
Tuesday, January 9, 2007
One-Arm KB Snatch: 35lbs x 5, 53lbs x 5, 70lbs x 5
http://www.youtube.com/watch?v=1JqlxuDyyy4

Shoulder Sandbag (150lbs)
http://www.youtube.com/watch?v=d8Rf_gj4CBM

Nice reps....be careful your arm doesnt lock on you and not swing the weight where you want it to go... then you'd be taking a bow for the camera ;)

Nice job with the sandbag...I gutta get myself one of those...looks fun too.

Sensei
01-23-2007, 02:31 PM
Nice reps....be careful your arm doesnt lock on you and not swing the weight where you want it to go... then you'd be taking a bow for the camera ;)I'm not really following your suggestion here. Could you explain it?


Nice job with the sandbag...I gutta get myself one of those...looks fun too.
It IS fun. Give it a shot.

Cirino83
01-23-2007, 02:34 PM
I'm not really following your suggestion here. Could you explain it?

It IS fun. Give it a shot.

Well watch the video and make sure your arm ALWAYS swings down low enough :eek:

I was just messing around ;)

Sensei
01-23-2007, 02:38 PM
Gotcha. Thanks for the warning! ;)

Sensei
01-30-2007, 02:06 AM
I'm bored, sick, can't sleep, and I'm an attention whore, so I decided to consolidate all my video clip links here.

Platform DL (4" platform - 135, 225, 315, 405) http://media.putfile.com/platform-DL

Glute Ham Raise http://media.putfile.com/glute-ham-raise

Squat w. Chains (and Chop) http://media.putfile.com/squat-w-chain--chop

Squat (240x20reps) http://media.putfile.com/squat240x20

Squat (225 x 25 - old clip) http://media.putfile.com/121405-225x2513

Kettlebell Hang Clean & Press http://media.putfile.com/kettlebell-hang-clean-and-press

Good Mornings and Windmills http://media.putfile.com/GMs--Windmills

How to put on a squat suit using plastic bags http://www.youtube.com/watch?v=wOKYo219t58

Overhead Squats http://www.youtube.com/watch?v=Z4_nJ3Ln444

Cossacks (aka "Zoolanders") http://www.youtube.com/watch?v=B43Qtw1xJkQ

Squats (315, 405, 455) http://www.youtube.com/watch?v=i73XAGMqkYs

Squats (405, 495xmiss, 405x3) http://www.youtube.com/watch?v=DgusJNxdXK0

Squats (355x5x7sets)
sets #1-3: http://www.youtube.com/watch?v=eAXc1u5nqaY
sets #4-6: http://www.youtube.com/watch?v=ul9PrHbAUx8

EDT (SQ&BP) http://www.youtube.com/watch?v=5-TVZIA1zUo

Squat Flexibility Work http://www.youtube.com/watch?v=DF6zzUZRccw

Recovery Work (w. KB & Plate) http://www.youtube.com/watch?v=fXbyOBot3_Q

Squat (225x21 - recent) http://www.youtube.com/watch?v=yhWrsYVFER0

Sandbag (shoulder 150lbs) http://www.youtube.com/watch?v=d8Rf_gj4CBM

KB Snatch (35lbs, 53lbs, 70lbs x 5/arm) http://www.youtube.com/watch?v=1JqlxuDyyy4

KB Snatch (53lbs x 20/arm) http://www.youtube.com/watch?v=xUc38Ve6jmk

Sensei
02-06-2007, 10:00 PM
OHSQ w. 2 53lb KBs
http://www.youtube.com/watch?v=da2fDzSkrE8
Sots Press w. 2 53lb KBs
http://www.youtube.com/watch?v=f_SDssouHyk

ddegroff
02-07-2007, 08:27 PM
Wow, awesome work as always!

Sensei
02-13-2007, 04:44 AM
Thanks ddegroff!

KB Flips
http://www.youtube.com/watch?v=zNyn5_ddt3E

Bohizzle
02-13-2007, 07:47 AM
nice flips! i noticed with ur right arm u seem to have more of a lateral swing than with ur left... just thought i'd mention it.

Andrew

Sensei
02-13-2007, 10:29 AM
Thanks Bohizzle. Yeah, I noticed that too. Not sure why it's like that, but I'll work on it.

Buzzsaw
02-13-2007, 07:49 PM
Thanks ddegroff!

KB Flips
http://www.youtube.com/watch?v=zNyn5_ddt3E

Cool looking exercise.

Sensei
02-28-2007, 06:16 AM
The flips are fun - don't know how functional they really are, but fun.

One-Arm KB Punch & Crunch: http://youtube.com/watch?v=aG4crTgCcMo
GMs: http://www.youtube.com/watch?v=0Ls4pTpgea8

Sensei
03-06-2007, 02:38 PM
Pics of my son wielding a 5lb kettlebell.

Sensei
03-16-2007, 10:41 PM
Renegade Rows
http://www.youtube.com/watch?v=D6eaRVvARvQ

Sensei
03-19-2007, 08:22 PM
Some Scapular Mobility Work: http://www.youtube.com/watch?v=2y949Vl0Y8o

Sensei
03-26-2007, 03:27 PM
High Bar Vs. Low Bar Squat
http://youtube.com/watch?v=9aX7GHLRxPs

Con
03-26-2007, 04:00 PM
Cool vids. I was wondering about the GM viedo tho.

I Picture myself doing them almost identical to you however:
How do you keep you back arched?

and

At the end of the lift, you seem to lower a bit(I do the same thing), do you feel that hits quads too much? and how to you ensure you get a nice stretch for the hamstrings?

Sensei
03-31-2007, 12:21 AM
Really focus on keeping your head back and your chest pushed out throughout the movement. Push the hips back and maintain arch and a tight upper back as you decend with the weight. If you do this, you should be keeping the stress on the hamstrings, hips, and glutes.

If you let your upper back and abs lose tension, you upper body will crumple over and you'll lose arch, throwing the tension off of the hammies, et. al and onto your lower back in a very bad, bad way.

Sensei
04-01-2007, 08:16 PM
Saturday Training Session with Some Buddies (set to the theme from "S.W.A.T.").

http://www.youtube.com/watch?v=lL7eSs_nf9M

lL7eSs_nf9M

Kiaran
04-01-2007, 11:39 PM
Hah, good stuff, Sensei. You make it all look easy, and I know I'd fall on my ass with half that stuff. I can relate to the cold-weather attire in the garage too :)

Sensei
04-02-2007, 01:57 PM
Thanks Kiaran. I'm glad I have enough stuff that I can train outdoors now if the weather isn't too bad.

mikesbytes
04-02-2007, 03:56 PM
Here is my horrible form doing "windmills" w. a 53lb kettlebell. I realized later that I should be keeping my back leg locked and looking at the KB throughout the movement.
http://media.putfile.com/windmill98

Hi Sensei, the links not working.

Sensei
04-02-2007, 08:15 PM
Thanks for checking in Mike. I actually culled some of the older videos. I think videos that don't get viewed at putfile eventually get deactivated as well.

I compiled most of the links in post #75.

Sensei
04-29-2007, 01:06 PM
Pistols (one-legged squats)
http://www.youtube.com/watch?v=AeUxPZ21oIc

Sensei
05-03-2007, 06:55 AM
Training Montage

lGSe5ldI9u0

Sensei
05-23-2007, 02:36 PM
Future Girevik

G9-VifjuJDU

Sensei
05-24-2007, 08:42 PM
Squat Rx #1: Lower Back Rounding at the Bottom of the Squat

Rq8CWv8UPAI

muscleup
05-25-2007, 07:18 AM
I'm assuming Sensei will be making more of these informational videos based on that vid being labled "#1"? If so, I'd recommend a "squat infomational video" section sticky somewhere.

Sensei
05-25-2007, 07:23 AM
Thanks muscleup. Yeah, I plan to make more. The high-bar vs. low-bar video was actually the first squat instructional video I made - I'll probably redo it to target people who can't seem to figure out where to the place the bar on their backs.

Sensei
05-27-2007, 12:51 PM
Walking KB Swings

gHhqFewQvI8

McVein
05-27-2007, 01:02 PM
great videos sensei.

Sensei
05-27-2007, 02:30 PM
Thanks McVein!

Sensei
06-02-2007, 10:46 PM
Two-Arm Kettlebell Snatch (w. pair of 53lbers)

HRykPKCZHTI

muscleup
06-12-2007, 11:04 AM
High Bar Vs. Low Bar Squat
http://youtube.com/watch?v=9aX7GHLRxPs

July 2007 Muscle & Fitness (Arnold on the cover) Featured a "1 pager" about High bar vs Low bar squatting. They also had a chart that described body types such as "Long legs/Long Torso = Low bar".
If you happen to walk by a magazine stand take a gander and let me know what you think in regards to the chart.

Sensei
06-21-2007, 02:14 PM
If it's still in the stands tomorrow, I'll take a look.

....great. My stuff is getting ripped off by M&F... If they start having a Squat Rx corner, let me know... ;)

Sensei
06-22-2007, 11:07 PM
Squat Rx #2: GMing Out of the Bottom of the Hole

wY4gwVlO_k0

Indifference
06-23-2007, 12:26 AM
that was absolutely awesome sensei... As a past *quad squatter* I couldnt agree more with how you said to correct it and it really hit home

again awesome and I hope you make a deadlift one sometime

edit: Also a big thing, well for me anyway, was bar placement. I had always thought I had a low bar placement but inflexible hips. It turns out I actually had the bar fairly high up as to force me to lean forward ... i was suggested to put the bar farther down and it definitely allowed me to sit deep into the squat as opposed to bending forward and forcing all the work on the quads

Sensei
06-23-2007, 03:57 AM
Thanks Indifference. I had high-bar and low-bar squats in the video, but I ended up editing them out because it ended up being a 14 minute video. I'll talk about them in the next video though - thanks for the input.

Clifford Gillmore
06-23-2007, 04:14 AM
Perfect video for me Sensei, I've been going wider with my squat stance (as I used too), and I think my idea of sumo has shrunk a little.. I like wide.

Bohizzle
06-23-2007, 04:28 AM
Awesome video sensei! All of your videos show ur knowledge of proper form with different exercises, and these two installments of the squat Rx are great for helping point out and fix problems that a lot of lifters have problems with. Thanks!

Andrew

Sensei
06-26-2007, 08:47 PM
Thanks guys!

I'm not sure if these are worth doing, or just an injury waiting to happen. Let me know what you think.

Rotational Swings:

uGadlpOVp0o

Sensei
06-26-2007, 08:55 PM
July 2007 Muscle & Fitness (Arnold on the cover) Featured a "1 pager" about High bar vs Low bar squatting. They also had a chart that described body types such as "Long legs/Long Torso = Low bar".
If you happen to walk by a magazine stand take a gander and let me know what you think in regards to the chart.You know, after you told me this, I ended up buying the M&F - first time in over a decade, mind you. The magazine is still, almost entirely, a big handful of recycled toilet paper! It's fine if you're a beginner trying to learn basic exercises, I guess, but other than that...

Anyway, yeah the one-pager about high-bar vs. low-bar squat is not bad at all and the chart is from Barney Groves Powerlifting book (which isn't bad, but I wouldn't recommend - nothing against Barney Groves). I think if you're a powerlifter and want to push maximal weights though, no matter what bodytype you are, it's to your advantage to use a low bar squat.

muscleup
06-28-2007, 09:38 AM
You know, after you told me this, I ended up buying the M&F - first time in over a decade, mind you. The magazine is still, almost entirely, a big handful of recycled toilet paper! It's fine if you're a beginner trying to learn basic exercises, I guess, but other than that...

Anyway, yeah the one-pager about high-bar vs. low-bar squat is not bad at all and the chart is from Barney Groves Powerlifting book (which isn't bad, but I wouldn't recommend - nothing against Barney Groves). I think if you're a powerlifter and want to push maximal weights though, no matter what bodytype you are, it's to your advantage to use a low bar squat.

:eek: Never meant for you to actually make a purchase. I just saw it in a drugstore and started flipping through it because of the old pics of Arnold.

Thanks for the info on the chart though. I'm not a PLer, but I do have long Legs/Torso, but have always used a high-bar placement. I was just curious if body type really made a big difference. Sometimes my shoulder girdle feels strained after I re-rack the bar and was thinking I should try out a mid-range bar placement, or give the low-bar a shot.

Stumprrp
06-28-2007, 09:41 AM
hey sensei nice form on those snatches, i tried swings with 2 and it took time getting use to.

Sensei
06-29-2007, 10:34 PM
The first time I tried double KB snatches w. the 53lbers, the weight almost made me take a nosedive into the pavement. Not so bad if you're ready for it.

Squat Rx #3: Engaging the Glutes and Hamstrings (Part I)
http://www.youtube.com/watch?v=LsoyHoQU4O4

Squat Rx #3: Engaging the Glutes and Hamstrings (Part II)
http://www.youtube.com/watch?v=znPFEAtk8QE

Sensei
07-07-2007, 04:33 PM
Squat Rx #4: Bar Placement and Squat Depth
http://www.youtube.com/watch?v=2eZ1HzoH0Rw

Sensei
07-10-2007, 10:25 PM
Kettlebell Snatches (53lbs x 64)
UzEI-Zc57UE

Talking_God
07-10-2007, 11:41 PM
Kettlebells have been interesting me for a long time. We have a set of them in a dark corner of my gym. The owner uses them to prop open the back door when its hot lol. Maybe i'll start to use them :) Thanks for posting all the vids Sensei.

ericg
07-12-2007, 07:19 AM
Your squat Rx vids are great. I think they should be a must view for everyone who squats. I think you should combine them in one post and make them into a new sticky thread. great job.

Sensei
07-20-2007, 10:36 PM
Thanks Eric!

I'll put all the Squat Rx links here:

Squat Rx #1: Lower Back Rounding at the Bottom of the Squat
http://youtube.com/watch?v=Rq8CWv8UPAI

Squat Rx #2: GMing Out of the Hole
http://youtube.com/watch?v=wY4gwVlO_k0

Squat Rx #3: Engaging the Glutes and Hamstrings (Part I)
http://www.youtube.com/watch?v=LsoyHoQU4O4

Squat Rx #3: Engaging the Glutes and Hamstrings (Part II)
http://www.youtube.com/watch?v=znPFEAtk8QE

Squat Rx #4: Bar Positioning and Squat Depth
http://www.youtube.com/watch?v=2eZ1HzoH0Rw

Squat Rx #5: Hip & Hamstring Mobility and Flexibility
http://www.youtube.com/watch?v=WKnpmQNhc3w

Squat Rx #6: A Dozen Selected Exercises for Squatters (Part I)
http://www.youtube.com/watch?v=pIECuX8o88c

Squat Rx #6: A Dozen Selected Exercises for Squatters (Part II)
http://www.youtube.com/watch?v=X4NwygdsF_c

Squat Rx #7: Bands and Chains
http://youtube.com/watch?v=vAHvURlC3OA

Squat Rx #8: Shoes
http://www.youtube.com/watch?v=rKGLVDtq0S8

Squat Rx #9: JV Squats & Overhead Squats
http://www.youtube.com/watch?v=60RPh2ueEds

Squat Rx #10: Set-Up & Breathing
http://www.youtube.com/watch?v=CXgEXiTCjqo

Squat Rx #11: Belts, Wraps, and Suits (Part I)
http://www.youtube.com/watch?v=NVGrkfFr028

Squat Rx #11: Belts, Wraps, and Suits (Part II)
http://www.youtube.com/watch?v=YRi0bPuPN-o

Squat Rx #12: 5 Common Squatting Issues (Part I)
http://www.youtube.com/watch?v=RJ2AB8mDsD4

Squat Rx #12: 5 Common Squatting Issues (Part II)
http://www.youtube.com/watch?v=steEXp9M4hQ

Squat Rx #13: Box, Pause, and OI Squats
http://www.youtube.com/watch?v=tDFR3bXhl4Q

Squat Rx #14: 7 "Core" Exercises
http://www.youtube.com/watch?v=xnlO1pNHdVY

Squat Rx #15: The Front Squat
http://www.youtube.com/watch?v=3NRmdtSvmQQ

Squat Rx #16: The Hack Squat
http://www.youtube.com/watch?v=PLgPJVwemtU

Sensei
08-11-2007, 11:17 PM
Squat with Chains
This video is about 3 or 4 years old. I didn't realize I still had it until last week. Decided to upload it to youtube because it was deleted at putfile for some reason...

c_e_JxoLL6A

Sensei
09-14-2007, 07:40 AM
Some pics from the RKC Instructor Certification this past weekend:

http://i11.photobucket.com/albums/a178/johnnymnemonic/swing.jpg

http://i11.photobucket.com/albums/a178/johnnymnemonic/bigjohn.jpg

http://i11.photobucket.com/albums/a178/johnnymnemonic/kbpress.jpg

http://i11.photobucket.com/albums/a178/johnnymnemonic/graduationworkout.jpg

http://i11.photobucket.com/albums/a178/johnnymnemonic/bottomsup.jpg

Sensei
09-14-2007, 10:52 AM
http://i11.photobucket.com/albums/a178/johnnymnemonic/seesawpress.jpg

ectx
09-14-2007, 11:36 AM
nice shots sensei.

question for you on swings...does the kb go all the way overhead and inverted? That seems like a lot of strain on your wrists to hold it like that. I love kb swings but that's been my issue with increasing weight.

yeah, bitch, I'm doig windmills and kb workouts too now, stop looking at me funny or I'll start curling again.:ninja:

Sensei
09-14-2007, 01:10 PM
Thanks!

My swings don't really go beyond eye level - if you keep your shoulders 'sucked in', you won't have the 'pulling-the-arms-out-of-their-sockets' jolt at the bottom.

Grip definately gets worked w. heavy weights and high reps, but I don't have too many wrist issues unless I'm doing a lot of snatches and my form starts to get sloppy.

ectx
09-14-2007, 01:42 PM
Thanks! That's exactly what I wanted to know. Going eye level will get rid of the biggest problem I've had with the kb swings. Plus I'll look less like an idiot at the gym...oh wait, that has nothing to do with the kb. LOL.

Sensei
09-15-2007, 09:05 PM
Kettlebells kick arse. I'm not an extreme convert yet, but it's close.

Jason Brown and I Posing "Bad-Ass" (and I just look fat)
http://i11.photobucket.com/albums/a178/johnnymnemonic/Snapshot2007-09-1521-09-35.jpg

Me with Dr. Chang after the cert was over
http://i11.photobucket.com/albums/a178/johnnymnemonic/IMG_9655.jpg

Me with TR, an assistant instructor from Ohio
http://i11.photobucket.com/albums/a178/johnnymnemonic/Snapshot2007-09-1521-06-20.jpg

Me with assistant instructors Andrew and Pete
http://i11.photobucket.com/albums/a178/johnnymnemonic/Snapshot2007-09-1521-05-18.jpg

Sensei
09-16-2007, 07:30 AM
Pavel Tsatsouline

http://i11.photobucket.com/albums/a178/johnnymnemonic/pavelboris.jpg


Jason Brown's Team

http://i11.photobucket.com/albums/a178/johnnymnemonic/rkcteampic.jpg

Sensei
09-17-2007, 09:41 PM
Bought a 40kg kettlebell at the cert. Here's me giving it a try for the first time - not too pretty and my hands aren't in the best shape right now.

ZSDv4SmEwjM

Sensei
09-19-2007, 09:32 PM
Tabata Kettlebell Snatches w. 70lb Kettlebell - Callous ripped after first set...

vEfJfWoIq3s

MPB
09-20-2007, 01:09 AM
I like the shot from #123, your triceps look huge in that picture :D

Con
09-20-2007, 06:51 AM
Old man feelin it during the tabata stuff? :p

Hey I got my credit card and was thinking about ordering some KB's. Do you like any place to order from in particular? Also, besides the easy handle to grip, whats the advantage of having them over a DB?

Keep up the vids.

Sensei
09-20-2007, 07:06 AM
Thanks Pit.

Con,
I got mine from dragondoor.com and they are one of the best - occassionally you'll get a rougher handle that you should sand down a little before you go crazy w. high rep snatches, but usually the quality is outstanding and they'll last forever.
I also bought one from artofstrength.com (performbetter.com is the maker, I think) and it was nicely made - a little thinner handle.

The handle, off-set center of gravity, and the solid construction (as opposed to a handle that swivels or rotates) make a lot of exercises a lot easier to perform - there are a few exercises that you just wouldn't want to do at all with a dumbell.

Con
09-20-2007, 07:12 AM
Sand down as in use Sand paper?

Thanks for the websites. Ill check them out.

Sensei
09-20-2007, 07:44 PM
Sandpaper or a file, yes.

Sensei
09-25-2007, 09:02 PM
Squat Rx Interlude: Kettlebells in September
http://www.youtube.com/watch?v=4Dt3k7ze8w4

Stumprrp
09-26-2007, 10:28 PM
what a stick paval is! but a strongggg stick...

Chubrock
09-27-2007, 06:49 AM
what a stick paval is! but a strongggg stick...

He's very KB strong. Traditional Bench, Squat, Dead, I don't agree but of course he doesn't train for that.

Sensei
09-27-2007, 10:12 AM
He's definately not a powerlifter, but I think he did a 500lb DL @ 181 - that's pretty good to me.

Stumprrp
09-27-2007, 10:35 AM
500 @ 181 is really good, and i bet he has other sick lifts

Sensei
10-05-2007, 11:29 PM
Bottoms-Up Sots Press

SO55QLX5dkE

Bohizzle
10-06-2007, 08:55 AM
:( says video is no longer available, workouts are looking good, and those squat Rx's are fantastic man. keep up the good work!

Andrew

Sensei
10-06-2007, 09:50 AM
Yeah, I removed it - if someone imitated it and got brained, I'd feel pretty bad.

Bohizzle
10-06-2007, 09:57 AM
you should put a disclaimer lol.. "Do not try this at home!"

Sensei
10-06-2007, 10:02 AM
Yeah, THAT'D BE EFFECTIVE!... ;)

Sensei
11-24-2007, 01:15 PM
Tabata Squats w. 225

gkfBOBbjmn8

Built
11-24-2007, 01:57 PM
You have SUCH a great ass, Boris.


Oh, but I respect you for your MIND...


:D

Sensei
11-24-2007, 04:27 PM
Thanks Built. Same here - you have a nice umm... mind on ya.

Bohizzle
11-24-2007, 04:33 PM
Impressive squatting man! Are u supposed to keep it on ur back in the rest portion? or did u do that so u didn't have to keep on walking it in/out?

Andrew

Sensei
11-25-2007, 05:42 AM
Thanks Bohizzle,
I'm just trying to get back in shape - it's been a while since I've done regular lifting.

I kept it on my back partly to save time, partly because I was entertaining thoughts of doing the whole thing without setting the bar down...

Sensei
12-11-2007, 07:22 PM
y2gglAIo3vs

Sensei
12-16-2007, 02:33 PM
z1_8z5pdAT8

Sensei
12-20-2007, 01:53 PM
Slosh Pipe

SLprsqRTzk8

Sensei
12-20-2007, 09:32 PM
53lb Kettlebell Snatch x 70

U9WMVK3hqII

Sidior
12-20-2007, 09:46 PM
Cool slosh pipe work! KBs also looking strong. Beastie Boys FTW!

Your son is a tank btw lol.

Sensei
12-21-2007, 02:19 PM
Thanks Sid. Things are coming around w. the KBs. Wish I could get to a gym proper a little more, but I'm happy w. things overall right now.

Sensei
12-22-2007, 06:55 PM
Merry Christmas everyone!

c4lxgYNKkf0

Bob
12-24-2007, 02:46 PM
Nice one sensei...
I thought for a minute there that you were going to start spreading the sand.. you know like a snow plow does... Sensei - the Human Sander..

Happy holidays to you and your family Boris...
Stay safe and healthy!!!

Sensei
01-09-2008, 10:37 PM
Thanks Bear!

http://i11.photobucket.com/albums/a178/johnnymnemonic/avatars%20images/snatch1.jpghttp://i11.photobucket.com/albums/a178/johnnymnemonic/avatars%20images/snatch2.jpghttp://i11.photobucket.com/albums/a178/johnnymnemonic/avatars%20images/snatch3.jpghttp://i11.photobucket.com/albums/a178/johnnymnemonic/avatars%20images/snatch4.jpghttp://i11.photobucket.com/albums/a178/johnnymnemonic/avatars%20images/snatch5.jpghttp://i11.photobucket.com/albums/a178/johnnymnemonic/avatars%20images/snatch7.jpg

Sensei
01-10-2008, 10:12 AM
Kettlebell + Cowbell

6Pcsjgr3RBI

Ben Moore
01-10-2008, 10:19 AM
Some great stuff in here. I love working with kettlebells for conditioning and heavy work.

Bohizzle
01-10-2008, 10:22 AM
Kettlebell + Cowbell


LMAO nice! haha

Sensei
01-10-2008, 08:12 PM
Thanks Ben!

Bohizzle,
Just trying to keep things as interesting as possible! Thanks for dropping in.