Get Tight, Get Strong

Get Tight, Get Strong

Pickle jars be warned: the six week Total Tension Kettlebell Complex has officially kicked off. It’s not too late for rest of you sluggards to join in–just pick up a couple of kettlebells (or dumbbells, if you must) and go OYO. The group aspect is helpful to pair up on bells and make the time go by but for traveling sales guys and late sleepers, there’s no excuse to miss it. You only get two backblasts for the six weeks: first press pyramid (today), and first squat pyramid (Thursday, Lord help us). So let’s get at it.

With one workout under the belt, this is a good time to review the program objective:

I built the following complex to give you “a-ha” moments in total body linkage and tension. And build some serious muscle mass in the process.

Pavel

Linkage and tension are the objectives. Muscle, mass, and strength are the results.

In retrospect, we should have spent some time practicing linkage and tension before the workout–check these out and practice them at home. We will also review briefly on Thursday.

• Hardstyle Plank (full body tension): VIDEO, Written Description
• Hollow Body Hold (Anterior Chain): VIDEO 1 and VIDEO 2
• Glute Bridge (Posterior Chain): VIDEO

Looking ahead…Thursday’s workout will pyramid the double front squats. Go to 4:00 mark for the squat standard. The press standard is at the 3:00 minute mark.

More reading on Tension:

• Tension Articles: https://www.strongfirst.com/tag/tension/
• Muscle Irradation: http://www.purephit.com/learnasyouburn/2018/3/19/sherringtons-law-of-irradiation-why-tension-is-important

Go back to the press standard video. Notice the balled fist in the free hand? Irradiation at work….

Later, men.