This needed an immediate response!!

I don’t even want to drive up this dudes traffic on his website, but this got me so heated that I had to write something.  To make matters worse, the comments section is full of people defending his article as fact.  Its like a political argument and who’s right and who’s wrong. 
Here is the article: http://skinnybulkup.com/kettlebells-are-inferior-to-dumbbells/#comment-47348

Please don’t spend a lot of time on there, because if you do, and you know the value of kettlebells, your head might explode. 

His first claim that no successful athletes owe their success to kettlbells is way off base.  MMA fighters use KB’s a lot, as do many areas of the military.  The Russian Special Forces train almost exclusively with KB’s.  Soldier, Be Strong!, the official Soviet armed forces strength training manual pronounced kettlebell drills to be “one of the most effective means of strength development.”(http://tacticalathlete.com/qa_kettlebells_faq.php) Boom!! First hand account. 
Of course Pro Bodybuilders don’t owe their size to KB’s.  They do bodybuilding routines that focus on one major muscle group at a time.  Really? You’re gonna use that argument.  I can do that too.  A marathon runner doesn’t owe their endurance to a body building routine.  Duh!!!  Different goals, different workouts, different training systems.  Not one athlete has reached their peak exclusively through KB training? You could say that about anything.  Not one athlete has reached their peak exclusively training with barbells either or dumbbells for that matter.  There are so many training methods that go into making an athlete.  A soccer player who needs speed and agility is not going to get on a hypertrophy program.  They need conditioning and strength, but in a periodized program emphasizing one biological adaptation. 
Besides that, how does the author KNOW that these athletes don’t use kettlebells in their training?  Has the author sat down and interviewed countless athletes at the height of physical and athletic perfection to see what training they do?  I highly doubt it.  He is making an assumption based on nothing.

I especially love the chart this author makes to prove his point in comparing KB and DB.
Grip Strength? Really? I wonder if you find Fat Gripz useless too seeing as how you find grip strength a hindrance.  Fail!!!
Skill development leads to increased neurons in the brain therefore making one smarter as a result.  Doing something because it takes time to develop a skill is a useless example of why not to do something.  Golf is a skill sport, but I’m guessing we shouldn’t do it because too much skill is involved.  More flawed logic.
Lets keep going:
Repetitive stress injuries are rare with dumbbells? I would beg to differ as I have seen more tendonitis and tears through db training than i ever have with kettlbells.  Lots of rotator cuff strains and tears and shoulder tendonitis through dumbbell chest presses or overhead presses or DB flys.  Nope never seen that happen wtih KB’s though cause ya know, KBs develop full body power, strength and endurance.  Just a reminder, the body moves as one unit, not muscle by muscle, body part by body part. 
Next: KB’s are overpriced.  WRONG they’re about the same as DB’s
Ah now my favorite.  You cant use KBs to develop power..Hold on while I get this research article up.  http://www.ncbi.nlm.nih.gov/pubmed/22207261.  “swing peak and mean power was greater than back squat power, and largely comparable with jump squat power”  or http://www.ncbi.nlm.nih.gov/pubmed/22580981.  “results show that 6 weeks of biweekly KB training increase both maximum and explosive strength”  Claim knocked down.

Where I realize this author has no clue is that its impossible to lock out a swing overhead.  Swings aren’t done overhead.  They stop at shoulder height.  He needed to research a kettlebell swing that is not a “crossfit swing” before analyzing it.  That’s just irresponsible writing and careless research. 
Then he claims that “stretching of the shoulders, elbows and wrist joints is unnecessary and dangerous and that tendons and ligaments aren’t made for that abuse.”  Really?  Then what is the basis of stretching?  And how do explain an Olympic power lifter doing cleans and snatches stretching out their shoulders and wrists?  Have you seen the wrist position after a clean?  Makes me think this guy has no basis in training at all, never the less taken any sort of kiniseology course. 

This article is sure to influence people on never doing kettlebells because he lists “facts” that are just pure opinion.  This article builds on the hype that kettlebells hurt peoples backs when there is evidence to say that it actually reduces back pain due to posterior shear forces on the spine(http://www.ncbi.nlm.nih.gov/pubmed/21997449). 
He tries to position himself to say KBs are all about hype when in fact all his ranting about how much they are overrated is hype itself. 

I just cited 3 studies showing how kettlebells are useful.  I’m going to post an entire site with about 15 research studies on it to further prove my point just because. 
http://www.kettlebellscience.com/scientific-kettlebell-articles.html

If you intend on knocking something, do a little research first otherwise you look like a fool.


Are you really working out? or just patting your head and rubbing your stomach?

People claim to work out.  They claim to go to the gym all the time.  They even boast that they spend hours running, or cycling, or ellipticalling (is that even word, i think i just made it up).  Or better yet, climbing stairs to nowhere, that’s even better.  However, what I see is a lot of peoples ability to walk or pedal, and watch TV or read all at the same time.

Sorry to break the news to all those people out there that think this is working out or exercise.  Its is in no way shape or form working out.  All that proves is your ability to “pat your head and rub your stomach at the same time.”

To really qualify as a workout, there needs to be some sort of intent, some sort of goal.  You need to be working towards a physical adaptation and it needs to be somewhat strenuous.  What are you trying to accomplish in your workout? Figure out who’s sleeping with who in Hollywood?  Walking on the treadmill, reading the latest issue US Weekly does not make a workout.  What do you find strenuous about walking on the treadmill while holding on to the handrails?  Really? You’re gonna hold on while you walk?  When in life do you walk while holding onto something unless you’re on crutches, have a cane, or a walker.  No, during “natural,” “normal” movement, the arms swing in a contralateral fashion, or left leg steps out, right arm swings with it. 

I know I’m picking on the treadmill, but its the most commonly used machine in a gym and where I see a lot of problems.  The main focus of a majority of gym goers is not their workout, it’s catching up on a book, or watching the news, or whatever other crap happens to be on the television.  And you see these same people day after day, week after week, and after a year they look the same if not worse.  Why is that?  Because their focus isn’t on the task at hand.  100% focus should be on your workout, on creating some sort of biological response.  That’s how you reach your goals.  Too many people see the gym and especially the “cardio deck” as something to do while they entertain themselves.  They figure if I’m gonna watch TV anyway, might as well move.  Yea, that’s not a workout.  That’s walking and chewing gum at the same time.  Congrats on doing two things at once.  But don’t brag about your “workout.”

Next time you’re at the gym, do yourself a favor, leave the book or magazine at home, ignore the TV overhead(or newer machines have TVs on them) and put 100% focus into your workout.  You’d be amazed at your results. 

That’s my cardio rant.  Stay tuned for a little rant on how people resistance train.
 


Pick things up, Put them down!!

If more people picked heavy crap up, and then put it down, we’d have a healthier society.  Instead we have all this selectorized equipment for isolating each muscle group.  Guess what!! Thats not how the body moves.  The body moves in a series of contractions of multiple major muscle groups and smaller, stabilizing muscle groups. 
Seriously go out and lift heavy crap up, put it down, and repeat.  That is your exercise prescription.


Machines Suck!! AMP It Up!

At Active Movement and Performance, the ability to move freely is key.  We are all about developing correct movement patterns and re-teaching your body its natural mechanics.  We use tools like the ViPR, TRX, kettlebell, and the Cross-Core along with body-weight exercises to develop a well rounded workout that focuses on movement and gets you to increase your performance.  The better and more efficient your body moves, the better you feel and the better you’ll perform.

With that said, we have no machines.  Nothing is in a fixed point.  Being tied down to a machine hinders our ability to move properly through space.  Want proof?  The constant use of machines can affect strength and balance as this study shows.  In this study, results show balance and strength are severely decreased when using a fixed machine as opposed to a free form exercise.  Why hinder your strength gains by going from machine to machine when you can work in three planes of motion all the time.

More Movement = More Calories Burned!

Why sit at a machine when you can teach your body to move properly.  Not only do fixed machines force you into a sitting position(AGAIN), they do not take into account your bodies natural range of motion.  No one person is made the same way, and many people lack the range of motion for such machines.  Take the shoulder press machine at your local gym.  Fixed range of motion, and if you are like most of the public, you sit all day, hunched at a computer, decreasing your shoulders ability to go overhead.  Then you hit this machine, that you clearly have no business being on, and all of the sudden you kill your shoulder.

Inefficient!!

Back to that sitting thing.  Why would you go to work all day, SIT at a desk, only to get into your car, SIT at the wheel and SIT in traffic, to drive to the gym where you SIT at a stationary bike, or SIT and go from machine to machine. 

In a previous post, we highlighted a study that showed that sitting for long periods of time leads to an increase in health risks.  It actually became a top story on Yahoo! and Good Morning America(Stand Up!) at one point.  You have the ability to limit how much you sit.  The gym is the one place you can avoid sitting if you just focus on movement.  Or better yet, since summer is here, just go outside and enjoy the beautiful weather.

Isn’t it a strange concept to drive to the gym, walk on a treadmill or ride a stationary bike, and then just leave. 

Guess what? 

You could walk outside( talk about a daily dose of Vitamin D) or ride a bike outside.  There are plenty of parks especially in the Massapequa area.  Hit up the Preserve!!

Better yet, come to Active Movement and Performance, test out our new program called “Strengthio” to maximize your training efforts.  We don’t do cardio, we just lift weights faster. 
We’ll also combine mobility, strength training, conditioning, and flexibility into a structured fun, yet challenging training session.   


Welcome to AMP!

Welcome to AMP Training!!

AMP stands for Active, Movement and Performance.  Less people are active and it is our philosophy that people do not move anymore.  We are all tied down to chairs, and because of that, our society has become hunched over, obese, and unable to move properly.  How many people in our society cannot move through basic patterns of squatting, lunging, or twisting.  We have the inability to lift our arms over our shoulders, move our hips, and triple extend through the ankles!!  The inability to move leads to the inability to be healthy.   Performance could be anything.  It doesn’t necessarily mean sports performance.  Life is a constant battle to perform.  The more efficient you move, the more you are active, the better you’ll perform, whether it be sports or just life. 

Research shows that the more you sit, the more likely you are to die early.  sitting = death.  If you’re a science dork, or a statistics kind of person, you’ll get a kick out of this study.  Basically the more you sit, or the more sedentary you are, the higher mortality rate. 

So do yourself a favor, keep coming back to this blog for more tips and get AMPed!!
Get Active, Get Moving, and Perform!