Fitness for Busy Folk

Monthly Archives: October 2011

Resistance Training vs. Weight Training

Reading the title, you may think…well isn’t resistance training and weight training the same exact thing? Well…in some respects, yes. They both involve lifting weights, but one of them is better for fat loss then the other one.

Which one is it?

Go ahead…guess…

If you guessed resistance training, you guessed RIGHT!

Weight training is all about lifting the most heaviest weight possible. Resistance training is not about lifting heavy, but instead about building muscle, even at the expense of weight. Hence, you will not be asked to lift super heavy weights when performing resistance training. The weight must be challenging, but not heavy to the point of risking a hernia.

You may be wondering…why do we need a distinction? Isn’t lifting weights just lifting weights? Nope. There are many different uses and benefits of lifting weights. Some people lift for strength. Others lift for size. And still others lift for fat loss.

Most of the readers on this website lift for fat loss. They want an athletic body without looking TOO massive or bulky.

There is also a specific TYPE of resistance training we employ for fat loss. This is known as metabolic resistance training, or resistance training geared towards boosting ones metabolic rate and keeping it elevated for a long period of time.

This form of training is DRASTICALLY different then what bodybuilders perform. A bodybuilders focus is mass without emphasis on fat loss. Bodybuilders build up their bodies first, and then lose the fat with extreme dieting and cardio methods.

So lets create a little chart here to help you differentiate between the different training methods:

Traditional Traditional Training

  • Focus is primarily building muscle mass
  • Used commonly by bodybuilders
  • Workouts involve training one to three muscle groups per session
  • Lots of isolation movements are used

Weight Training

  • Focus is primarily building strength
  • Used commonly by powerlifters and olympic weight lifters
  • Workouts involve training one to three movements per session
  • Isolation movements may be used as assistance exercises

Metabolic Resistance Training

  • Focus is primarily losing fat and maintaining muscle mass. This style of training also helps improve muscular endurance.
  • Used commonly by average joes and combat athletes.
  • Workouts involve training the entire body within one session.
  • Isolation movements may be used to bring up lagging body parts.

Which type of training is best for you?

If your goal is to gain strength, then choose weight training. However, if want to get big and bulky like a Mr. Olympia, then choose traditional resistance training. Finally, if you wish to lose fat while maintaining muscle mass, then metabolic resistance training is the option for you.

Most average joes like you and I choose metabolic resistance training, since it is the fastest route to achieving a lean, athletic-looking body.

There is an upcoming program that uses Metabolic Resistance Training as it’s back bone. The program was put together by Joel Marion and Craig Ballantyne, who are two superstar trainers. These two have helped hundreds of thousands of individuals lose fat super fast with minimal equipment.

They currently have a free eBook you can download to learn more about metabolic resistance training and how it helps you boost your metabolic rate. You will also learn some key dieting strategies for maximum fat burning in this manual. Click here to download this free eBook today!

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Fight Training Workout for Average Joes

A fighter cares about conditioning. He cares about being stronger, faster, and lasting longer then his opponent. But you care about fat loss. You want the physique of a fighter. But you don’t want to put in the same amount of time that a fighter puts into it because frankly…you don’t have that much time.

Your job isn’t to fight. Your job is to provide for your family. Which is why you’re so out of shape right now. The responsibilities of life have prevented you from accomplishing the responsibilities that you owe yourself: to be healthy, in-shape, and happy about what you see in the mirror every morning.

I always said, if you want to look like someone, try to examine their training regimens and copy what they do. So, if you want to look like the current Mr. Olympia, then you’re on the wrong website. You need to figure out how hardcore bodybuilders train and what they eat so that you can look like Mr. Olympia.

Accordingly, if you want to look like a fighter, then you need to examine their training and eating regimens. Now, when it comes to eating, most fighters pretty much eat what they want and get away with it.


Two reasons: 1) They burn off a lot of calories during their workouts, and 2) they burn off a lot of calories AFTER their workouts because their metabolisms are elevated. This is the key to fat loss. This is the lesson that you must learn from fighters!

You may never actually become a fighter, but that does not mean you can not train like a fighter! Fight training is actually extremely fun, and will be a great change of pace for you. In fact, many of today’s mainstream training programs are starting to resemble the kind of programs a fighter uses.

Gone are the days of endless sets and reps and isolation movements. Now more and more trainers are using circuits and multi-joint movements to train their clients. They are ALREADY adopting fighter-style workouts to help their clients lose fat at an incredibly fast rate.

So why can’t you do the same?

There is a name for this style of training. It is called Metabolic Resistance Training, which is a type of resistance training specifically geared towards maximizing your metabolic rate. Because remember, the faster your metabolic rate, the more calories you will burn at REST!
Metabolic resistance training involves performing strenous movements at a fast pace. The rest periods will be kept super short. In some workouts, you won’t even rest at all!

You will also use a lot of old-school movements such as pushups, pullups, shoulder presses, and jump roping. You will also use some new popular movements such as swings, snatches, and cleans. These movements can be performed with a dumbbell or kettlebell.

There is an upcoming program that uses Metabolic Resistance Training as it’s back bone. The program was put together by Joel Marion and Craig Ballantyne, who are two superstar trainers. These two have helped hundreds of thousands of individuals lose fat super fast with minimal equipment.

They currently have a free eBook you can download to learn more about metabolic resistance training and how it helps you boost your metabolic rate. You will also learn some key dieting strategies for maximum fat burnining in this manual. Click here to download this free eBook today!

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The Single BEST Type of Interval Training You Can Do For Rapid and Efficient Fat Loss…Near-Maximal Intervals

By Nick Nilsson

When I do cardio I want to get the greatest fat-burning effect in the shortest amount of time possible and get it over with fast. I want to burn a TON of calories and get the greatest “afterburn” for the time I put in.

Essentially, I want to do the most EFFICIENT cardio I possibly can.

And I’ll be honest with you right up front…I don’t do a whole lot of cardio. Cardio USED to be my thing back in high school, when I was a long distance runner, speedskater, cross-country skier, swimmer and soccer player.

Now my thing is lifting heavy things and putting them down again :)

That’s why the cardio that I do perform now is primarily in the form of what I call “Near Maximal Interval Training.” It allows me to work at near-peak levels for extended periods of time…and I’m talking 80 to 90% of my maximum pace for a period of 15 to 20 minutes.

And I have to tell you, the metabolic effects of this training style are INSANE. It burn RIDICULOUS amounts of calories and cranks your metabolism up long after you’re done. The fat loss you’ll get from it is extraordinary.

I’ll warn you right up front, though…as you can imagine, it’s hard work (VERY hard work) when done properly.

But when you do it right and do it regularly, it will help you burn fat incredibly fast and accelerate your cardiovascular capacity faster than ANY other form of cardio I’ve ever found.

I’m not going to go into the whole debate about which is better for fat loss…interval training or long-duration slow training. The best form of cardio is the one you’re actually doing to DO and if you hate the type you’re doing, you won’t put your best effort into it or do it regularly. Case closed. So do what you enjoy and stick to it.

For me, I actually enjoy interval training and using it to really push my limits. I don’t want to sit on a bike and mindlessly pedal in place while reading a magazine for an hour. If you prefer hard work, too, THIS is a technique you’re going to love…

How to Do Near Maximal Interval Training for Rapid Fat Loss:

This interval technique is going to allow you to work at near-peak levels for long periods of time. This has the benefit of burning a tremendous amount of calories for longer periods of work time than is possible with normal intervals.

The work intervals themselves are short but the rest periods are much shorter! Instead of pushing yourself to the max on every interval, you work at a pace somewhat short of your max (about 80 to 90%). This type of training allows you to perform near your max for longer periods of time. It is a VERY challenging and unique form of interval training.

So before I give you the nuts and bolts, I want to introduce you to your “Anaerobic Threshold”…

This is the point where your body switches from burning fuel aerobically (with oxygen) to burning fuel anaerobically (without oxygen). When you burn fuel aerobically, there is minimal build-up of waste products in the muscles…your body isn’t working so hard that it can’t deal with them and you can keep up that pace for longer periods.

This threshold is generally accepted to be at about 85% of your maximum work output.

When you go ABOVE that 85%, that’s when the waste product build-up begins….this threshold is also known as your “Lactate Threshold”…and yes, I’m talking about Lactic Acid.

When you’re training at that higher level, lactic acid builds up in your muscles as a waste product of anaerobic metabolism and your body can’t clear it out fast enough to keep up with that pace.

You get the burn, your blood pH decreases and your muscles don’t function very well.

What Near Maximal Interval Training does is take you over that threshold then brings you back under the threshold…under just enough to clear out some of that lactic acid before you go right back into the work interval and back over it.

And you repeat this for a period of 10, 15 or even 20 minutes.

Which means you’re working at a pace that is only just a bit short of your maximum workload for a time period 10 to 20 times greater than you normally could at that level if done straight through.

And I’m sure you can just imagine the calorie burning and fat burning you’re going to see as a result of that level of workload!

So here’s a sample of how to do it…(and I’ll give you a chart of this below to make it easier to see how it works with the progression). I would recommend performing this type of training no more than 2 to 3 times a week.

  • Start with a work interval of 10 seconds and a rest interval of 5 seconds. Your pace should be one that you would only be able to keep up steady for about 1 to 2 minutes before having to stop.
  • Do that pace for 10 seconds then go very slow for 5 seconds. After 5 seconds, jump right back in and do that same pace for another 10 seconds then very slow for 5 seconds.
  • Keep this cycle repeating for a designated period of time, e.g. 10 minutes, 15 minutes, etc.

This is the level I would recommend starting at…it’s a ratio of 2:1 work to rest. It’s the “easiest” level of intensity to learn how this exercise works. I also recommend starting here because you’ll need to use a progression of workload to develop your endurance.

  • So the first time you do this training, start with a 10 seconds work to 5 seconds for a total period of 10 minutes.
  • Repeat this for the second session.
  • On the third session, increase your work time to 15 seconds while keeping 5 seconds rest for a 10 minute block. Repeat on the fourth session.
  • On the fifth session, increase your work time to 20 seconds on 10 seconds rest for a 10 minute block and repeat this for the sixth session.
  • At that point, we’re going to increase the total work time to 15 minutes and go back to the 10 seconds work and 5 seconds rest. Then repeat the progression as I talked about above, going to 15 sec work, 5 sec rest then 20 sec work, 10 sec rest every second session.
  • When you finish your last 20:10 session on 15 minutes, then you’re ready for the big time :)…
  • The work to rest interval is going to be 5:1…you’ll do 25 seconds work to 5 seconds rest…you’ll do it for 15 minutes for two sessions. Then, if you’re feeling good, you can increase that to 20 minutes for two more sessions (or you can just stick with 15 minutes).


Session 1 Session 2 Session 3 Session 4 Session 5 Session 6
10 sec work
5 sec rest
10 minutes
10 sec work
5 sec rest
10 minutes
15 sec work
5 sec rest
10 minutes
15 sec work
5 sec rest
10 minutes
20 sec work
10 sec rest
10 minutes
20 sec work
10 sec rest
10 minutes
Session 7 Session 8 Session 9 Session 10 Session 11 Session 12
10 sec work
5 sec rest
15 minutes
10 sec work
5 sec rest
15 minutes
15 sec work
5 sec rest
15 minutes
15 sec work
5 sec rest
15 minutes
20 sec work
10 sec rest
15 minutes
20 sec work
10 sec rest
15 minutes
Session 13 Session 14 Session 15 Session 16
25 sec work
5 sec rest
15 minutes
25 sec work
5 sec rest
15 minutes
25 sec work
5 sec rest
15 or 20 minutes
25 sec work
5 sec rest
15 or 20 minutes

This type of training works very well with cardio machines that allow you to switch resistance instantly or very quickly (stationary bikes, stair machines or elliptical trainers often allow this).

Machines that must cycle slowly through their speeds as they change do not work as easily for this (treadmills fall into this category, unless you feel comfortable hopping on an off the treadmill while it’s going full speed…if you DO decide to try this on a treadmill, hold onto the rails with both hands any time you hop on or off until you’ve got your balance and pace).

It can also be done with running fast then walking (which is the way I like to do it), cycling then pedalling slowly, or even swimming hard then doing a slow stroke.

You’re going to find it VERY challenging to be having to constantly restart your momentum from almost scratch on every interval, which is actually part of the benefit of this type of training…you work hard not only during the work interval but you also work hard to get up to speed for that work interval!

On a side note if you’re familiar with the Tabata Protocol, the framework will look similar to you. The difference with the Tabata Protocol is that you’re going as hard as you can during the work interval and doing it only for about 4 minutes.

Tabatas are also VERY good for conditioning and fat burning…I prefer Near-Maximal Training because of the ability to extend the time you’re operating at that higher workload to maximize the fat-burning effects.

If you’re looking for some serious cardio training for the purposes of fat loss of increasing your cardiovascular capabilities, look no further. This Near Maximal Interval Training is EXTREMELY effective for achieving both goals.

It’s tough but it will absolutely give you the payoff you’re looking for for the effort you’re putting in.

And if you’re interested in an overall rapid fat-loss program that incorporates this style of interval training directly into a comprehensive weight, cardio and nutrition program, definitely check out my Metabolic Surge program.


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including “Muscle Explosion! 28 Days To Maximum Mass”, “Metabolic Surge – Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of”, all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick’s 30-day “Dirty Little Secret Program for Building Muscle and Burning Fat FAST,” available at

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Can you Lose Weight with Intermittent Fasting quicker than Dieting?

Dieting to lose weight is a difficult process for most people.  Most diets come with unpleasant restrictions, which can hurt your motivation.  We’re supposed to enjoy eating food, not get stuck with unsavory options.  This is one of the many reasons why intermittent fasting could be a better choice for you.

Some of the most restrictive diets involves cutting out carbohydrates, fats, and sugars.  Do you really think you cut out foods with these ingredients forever?  It’s hard enough to stay on this type of diet for two weeks.  The worst part is if you “fall off the wagon,” and go back to your regular eating habits.  There is a good chance you will gain all the weight you lost, back.  It’s even possible to gain more due to binge eating.

Consider Losing Weight One Day a Week

Intermittent fasting is a weight loss regimen for people who can’t stick to dieting.  It offers a new way to cut calories, and it teaches you about counting calories weekly instead of daily.  Will this be beneficial?  Here is a good example:

Okay, so let’s say you want to stick with a 2,000 calories a day regimen to maintain your current bodyweight.  If you want to lose 1/2lb. of fat that week, you need to keep your calorie total at 1,750 calories for a seven day period.  Well, this is if you follow a traditional method.  When you use intermittent fasting, you can eat normal for 6 days, and then fast the 7th day.  You will end up with the same results, but there won’t be any binge eating issues.

When you think about it, fasting one day a week isn’t difficult.  It’s a small price to pay for 6 days of eating enjoyment.  Individuals that know they cannot succeed at a daily diet, shouldn’t disregard a weekly one.

Understanding the Fat Burning Method

Yes, our bodies are designed to eat every day, but we can go without food for an extended period of time.  A clear example of this revolves around the medical world.  Anytime someone is having surgery, they are asked to fast 24 hours before it takes place.  This is also true for individuals recuperating from flu sickness.

During your intermittent fasting, the body burns stored fat.  This allows it to continue to fuel itself, but it helps you lose weight at the same time.  Most of our food is turned into energy throughout the day, but during your one day of fasting, the extra pounds around your waist, hips, and thighs will be used.

Concerned about How this Affects Your Energy Levels?

There is a myth about fasting, depleting your energy levels.  However, this is just a myth.  This negative claim would hold true if you decided to fast for days, but a 24 hour period is not going to hurt anyone.  In fact, it’s even more beneficial if you perform resistance training exercises.

The Intermountain Medical Center in Utah recently performed a study about fasting.  The results showed that the body releases cholesterol during fasting.  This enables the body to use fat reserves for energy.  Another study about fasting was performed by the British recently, and it also showed positive health benefits.  In the near future we are bound to see other studies surface.

Intermittent fasting is smart choice if you want to enjoy eating and lose weight at the same time.  Learn more about the  Eat Stop Eat weight loss program, and see whether or not intermittent fasting is for you.

Will Kashis is a freelance writer who writes for health sites and recently launched his site at

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Tabata Complexes using Dumbbells and Bodyweight

Over the years, I have been collecting unique strategies to help you get the most out of the least. One of these training techniques is Tabata Training. Tabata Intervals are a great way to get a workout in 4 minutes flat!

I love Tabata Intervals because they get you lean, fast. They’re super simple in concept, but super hard to perform.

This method was developed by Japanese researcher Dr. Izumi Tabata. He experimented with speed skaters and used a scheme where you perform a high intensity bout of cycling for 20 seconds on, followed by 10 seconds off.

You perform 8 total rounds, or 4 minutes of total exercise. This protocol forces your body to work hard in a short period of time, giving you maximum results in the shortest time possible….that’s why I LOVE it!

In order to use the Tabata Method properly, you must be willing to work hard! If you’re not going to put maximum effort into your intervals, then you’re better off walking on a treadmill for 60 minutes.

What can you do to make Tabatas even MORE intense? Do them as complexes! Complexes are a series of exercises put together that flow seamlessly.

Using more than one movement in a Tabata workout is better than using just one movement. For example, lets say that you were performing squats in your tabata workout. What happens is that after each interval, your legs become tired, and your speed slows down. For maximum intensity, we want a fast pace. So, you can alternate between two movements to remedy this problem.

I put together a great, 8-movement Tabata Complex you can do with just your bodyweight and a pair of Dumbbells:

Dumbbells and Bodyweight Tabata Complex

In this complex, perform each movement for 20 seconds, and rest for 10 seconds. In the 10 seconds of rest, get yourself prepared for the next movement. Perform the complex 2 times, for a total of 4 minutes of work.

  • Dumbbell Reverse Lunges, Alternating
  • Hands on Dumbbells Pushups
  • Dumbbell Shoulder Press
  • Dumbbell Cleans
  • Dumbbell Squats
  • Dumbbell Bent Over Rows
  • Dumbbell Romanian Deadlifts
  • Hands on Dumbbells Pushups + Dumbbell Squats

Tabatas are a great stand-alone program, but they’re also a great finisher! Finishers are exactly what they sound like: something you do at the end of your workouts to completely exhaust your body!

I’ve been using Finishers for quite some time now, but now I have 40 new finishers to use with Mike Whitfield’s brand new 40 Workout Finishers manual. Click here to read a recent interview I did with him!

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Kettlebell Man Maker Movement

What if you could learn a single combination move that would work your
entire body? What if you could have an entire workout complete with
that single movement? Efficiency at its peak and it is possible with
the kettlebell man maker movement.

The movement is a combination of several core kettlebell movements.
First lets examine the entire sequence, then we’ll break down how to
learn the individual movements and different progressions you can use
to build up to do the kettlebell
man maker workout.

Kettlebell Man Maker Sequence

The individual movements in the kettlebell man maker sequence are as follows:

  • Kettlebell Renegade Row
  • Kettlebell Double Clean
  • Kettlebell Military Press

To see the entire kettlebell man maker sequence in action, check out
this video: The Kettlebell Man Maker Workout.

Kettlebell Renegade Row

The first move of the sequence is the kettlebell renegade row. When
learning this move there are two keys: hand balance and core balance.
When starting out I would recommend learning with dumbbells instead
of kettlebells. By switching to dumbbells you can use a lighter
weight without the risk of the kettlebells tipping during the

The movement is performed by going through the following steps:

  • Plank On Handles – Start with the weights shoulder width
    apart. Grab the handles, then extend your legs back into a plank
    position. With kettlebells smaller than 24kg this movement becomes
    more dangerous. With your weight on top the kettlebell you need to be
    able to keep it balanced upright, smaller kettlebells have a smaller
    base and can tip easier. Be careful; you’ve been warned.
  • Push Up – Lower yourself down into a deep pushup using
    the kettlebells like a set of pushup grips. Then extend back up into
    the plank position.
  • Right Arm Row – Pull the kettlebell in your right hand
    straight up, pulling your hand up into your arm pit. Slowly return
    the kettlebell back to the ground.
  • Push Up – perform another push up on the kettlebells.
  • Left Arm Row – repeat the row movement on the left side.

Learn To Balance For the Renegade Row

Balance while performing the renegade row is key. To help spread your
feet slightly to roughly shoulder width. Keep your core tight. To
practice try this movement without any kettlebells or dumbbells:

  • Plank – with feet and hands shoulder width apart extend
    your legs and torso in a plank position.
  • Extend – Raise one arm off the ground, extend it inline
    with the rest of your body. Hold this position. Feel how your core
    needs to tighten to keep your balance, the toe on the same side as
    your raised arm will support more weight than the other side, keep
    your hips and torso level.

Practice this movement until you can easily shift from one arm to the
other while keeping your body stiff and level. Adding kettlebells
will use the same muscles and require the same balance, but demands
more from your body with the added weight.

Double Kettlebell Dead Clean

This is a core movement at the end of the Kettlebell Man Maker
movement to go from having both kettlebells on the ground to a double
kettlebell rack position. The steps of this movement are as follows:

  1. Feet Wide – Start with your feet a little wider than
    shoulder width apart and your toes slightly out. It is important to
    make sure you knees are wide enough apart to so both kettlebells fit
    without hitting yourself.
  2. Kettlebells Centered – The kettlebells should be centered
    underneath you and slightly forward of your ankles.
  3. Squat – Bend back with your hips and lower into a squat,
    with your hands both reaching down to the kettlebells.
  4. Drive – From the ground, drive up through your heels,
    extending your hips. Generate momentum.
  5. Pull Bells – With the momentum initiated with your hips
    and legs.
  6. Wrists Inside – Drive your wrists inside and under the
    kettlebell as the momentum continues to bring the kettlebells all the
    way up to the rack position.
  7. Rack Position – Pause briefly with both kettlebells in
    the standing rack position.
  8. Bend-n-Drop – Bend back with your hips, then your knees
    and allow the kettlebells to drop straight down in front.
  9. Lower – continue lowering yourself down, keeping your
    back straight, until the kettlebells are on the ground.

Tip: Generate a little more momentum by stomping heels as in a
jerk movement. Raise slightly off the ground then drive your heals
back into the ground.

Learning the One Arm Clean

The clean is a simple, but technical move with the kettlebell. To
prevent injury to your shoulders or wrists it is crucial to learn the
proper clean form. Start with a light kettlebell and work with each
arm to get the movement down smoothly.

  1. Rack Position – To learn the clean, we will start from the
    top rack position and learn the progression in reverse. Initially,
    get the kettlebell into the top rack position by carefully deadlifting
    the kettlebell off the ground (squat down, then extend hips and legs
    to upright), then use your alternate hand to help slowly lift the
    kettlebell up and to the outside of your wrist. The kettlebell will
    rest on the center of your palm, the back of your wrist, and your
  2. Drop – start by bending with your hips, then knees to sit
    back as you begin to move let the kettlebell drop straight down.
  3. Back Up – The kettlebell should now be hanging straight
    down and you should be back into a shallow squat. Drive back up with
    your legs.
  4. Drive Palm – As the kettlebell comes straight back up the
    line it just fell through wait until the kettlebell passes above the
    height of your elbow. When it does think of driving your palm
    underneath the kettlebell. The momentum should bring the kettlebell
    up while you move the hand to the inside of the kettlebell. Start
    with a light kettlebell to learn this movement. The goal is to get
    the kettlebell to gently come to rest against your forearm; it should
    not rotate over and slam against your wrist.

Progressing to the Double Kettlebell Clean

Once you learn how to consistently and smoothly perform the one arm
kettlebell clean, progress to using two kettlebells. The only
variation from the one arm kettlebell clean is to make sure you widen
your stance enough to allow room for the kettlebells to fit between
your knees.

Start by deadlifting two kettlebells off the ground so you are
standing straight with both kettlebells hanging straight down.
Initiate the double kettlebell clean by sitting back with your hips,
then your knees. The kettlebells will swing back, when they reach
back and slow their swing drive up with your hips and legs into a
clean. Move both arms at the same time. The ending point is with
both kettlebells in the rack position.

Once you are comfortable with performing the double kettlebell clean
by starting with a small swing, move to driving straight up off the
ground. Place the kettlebells back on the ground between your feet.
Now when you begin instead of keeping your arms hanging down as your
initially stand up, you move directly into the drive all the way up
into the rack position.

Double Military Press

The last move in the kettlebell man maker sequence is the double
military press. This move will start with two kettlebells in the rack
position. Initiate the move by pushing both hands equally to left the
kettlebells straight up. Keep driving upward until both arms are
fully extended and near your ears. Pause briefly at the top, then
slowly lower the kettlebells back into the rack position.

Tip: Visually help yourself. By shifting the focus of your
eyes (not your head) upward will help lift the weights.

Summary of the Kettlebell Man Maker

The kettlebell man maker movement is a great compound movement that
works your entire body. Take time to learn each movement, then
combine them in one smooth flow. Turn it into a full-body
kettlebell workout by doing three sets of 10 repetitions.

About the Author: Troy Pesola

Troy is the founder of Cube.Dweller.Fitness where he
provides practical fitness advise for office workers. He’s an
innovation catalyst in several areas of life including business,
marketing, and process improvement. Outside fo work he’s actively
involved in fitness, health, and living vibrantly in the Rocky
Mountains of Colorado.

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