Video: Thunder in the Gym

In this week’s video we explore a mysterious phenomena happening at Beyond Strength Performance NOVA- thunder in the gym.  To be honest, it’s intermittent, but it happens.  It’s like the gym has it’s own ecosystem.  So we did a little research and found the root cause.  Check out today’s video to see what’s up:

Let’s Review How To Safely Transfer, Start, and Finish with Kettlebells and Dumbbells

Kettlebells:

First off, we are talking about two specific exercise set-ups here, the get-up and the arm bar.

1. Start in a fetal position with both hands on the bell
2. Roll to your back while bringing both hands and the bell to your belly button
   • Have an outtie?  That’s cool, the technique is still the same
3. Press the bell to the start position with both hands
4. Once the bell is in a safe, strong position, remove the support hand place it either a) overhead for an arm bar, or b) about 45 degrees off the hip for a get-up
5. Once done, place both hands back on the bell and pull it back to your innie, or outtie
6. Roll back to the fetal position to safely park the kettlebell

Dumbbells:

For dumbbells we are really looking at variation of supine pressing (i.e. chest press)

1. Start by placing the dumbbells on your thighs while sitting upright on the end of a bench
   • The technique is the same whether on an incline or flat bench
2. Lie back and use your knees to assist the dumbbells to the start position, or bottom of the press
   • Can you bring them to the top of the press?  Yup.
3. Once done with your set, bring your knees back towards your chest and press the base of the dumbbells into your thighs
4. While continuing to push the dumbbells into your thighs, quickly lower your feet back towards the floor, and sit up
5. Safely set the dumbbells down, or back on the rack

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Chris Merritt

Owner at Beyond Strength Performance NOVA

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ Functional Range Conditioning Mobility Specialist/ FMS/ Strong First Level 1 Certified Kettlebell Instructor/ Owner of Beyond Strength Performance, LLC, Beyond Strength Performance NOVA, LLC, and Beyond Strength Performance Tactical, LLC

Latest posts by Chris Merritt (see all)

• Why Your Favorite Instagram Model’s Butt Program is a Waste of Time - 2017/08/30
• The ABC’s of the Kettlebell Swing - 2017/08/23
• I’m New to the Gym, What Should I Do? - 2017/08/16