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Blog based posts dedicated to wellness,fitness, recovery, nutrition, and

other influencers on exercise.

kettlebell swing cairns

Can Kettlebell Swings Improve Lower Back Issues?

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(This is a simple reduction of the recent Kettlebell November 2017 NSCA Journal with recognition to the research performed by Keilman & Hanney et al.)

 

Having lower back pain designates you into a category that affects millions of American’s lives and is the highest rated reason why workers take days off. Low-back pain can be split between generalized lower back pain (LBP) and specialized (those suffering from degenerative conditions). Those who suffer LBP often do not pursue a positive treatment to strengthen the areas effect (quadratus lumborum (QL) and piriformis muscle (PF)). Avoiding strength training often produces more visits to the physical therapy office or additional days complaining. Most programming for an individual relaying LBP would consist of stabilizing efforts in a prone or supine\position. Recent research by Keilman & Hanney et al offers a different modality: kettlebell swings.

 

 

The purpose of the research design was to test if participants (in a kettlebell swing group) saw improvements to their lumbopelvic pressure pain thresholds (PPM). The program they issued looked similar to a tabata format: 8 consecutive rounds of kettle bell swings (KBS) for 20-seconds with a 10-second rest period. Participants in the KBS group saw significant improvements to their PPM across the board. Since no previous research has set stone any groundwork for lumbarpelvic pain relief via KBS, this is an acute research result for the sample size taken and for the age group selected. You would not find that many healthy individuals in their mid-twenties complaining about LBP.

 

 

Keilman explains that the motion of the KS makes it an interesting movement to analyze. The force necessary during the eccentric motion (hip flexion initiated first) and concentric motion requires the QL, abdominals, and obliques to be under full control and activation. Not to mention …

 

 

Pairing up this movement pattern with a stabilizing exercise across all three planes of motion (sagittal, frontal, and transverse) would help an individual strengthen their lumbo-pelvic hip complex. Other protocols can be added in other than those stabilizing features for more isometric patterns. This all sums in to dictate that this kettlebell movement should be thrown into consideration based upon your fitness level.

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hydration

Hyponatremia & Hydration: It’s About Moderation

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My workouts lasted nearly two hours, three times a week working on compound movements, accessory movements, and band stretching. For the entire summer I sweated profusely – I felt “dehydrated.” I would be one of those gallon-bros who would carry a gallon of water with him 24/7. Trying to think in my head I gotta replace the water in my system that I am sweating out. Every day I would finish nearly the whole entire gallon or more. Soon I found out I was actually harming my body and playing dangerously close to developing hyponatremia.

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Foam Roller

Why Every Home Should Have a Foam Roller

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What's This?

If you suffer from DOMs (delayed onset muscle soreness), feel stiff after a day of work or on a consistent basis, or feel that your performance at the gym has been decreasing for a while, this read is for you.

I say the word mobility and follow that up with the question, “do you even?” and I always get a shrug. Either “I ain’t got time for that” or “I warm up on the treadmill” is the answer I hear most of the time. Please stop “doing you” because that has not been helping you and if you are not proactive in improving your performance in the gym or on the field, you have wasted your time and energy. Let’s briefly talk about why you probably feel the way you do. Read More

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overtraining

Overtraining: Myths, Truths, & Confessions

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 What you’re getting yourself into:

Approx 2000 words, approx 13-15 minute read

Key Points:

1. Overtraining can happen to anyone at any time and in most cases to professional athletes

2. Physiological, psychological, and nutritional factors or deficits can lead to overtraining

3. Intensity and volume seem to be the biggest culprit behind programming

4. You can self monitor yourself and understand where you need to rest or autoregulate

5. There are no reliable tests to measure overtraining; most symptoms are subjective, no ‘sole’ symptom

6. You can develop musculoskeletal injuries if unchecked – not just a lack of desire to train

7. Rest & Recovery protocol is the best solution to intensive training

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Lose Weight This Summer

Start To Lose Weight This Summer!

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You said to yourself on New Year’s Eve, “A new year, a new me,” or “this is where I get the ball rolling.” You tried as many people do but factors came into play: work, relationships, stress, emergencies, or maybe just the lazy bug. Guess what?

It’s June.

But Don’t Worry – Be Happy.

You can still lose weight this summer.

Many people think that getting in shape takes lots of work at the gym. Reality is that the real change happens in all the time outside of the gym. There are so many factors that play a part into how your body functions and if you want to lose weight this summer, it’s time we get down to business. Let’s think about it: realistically going to the gym twice a week for an hour is only two hours per week. Your body cannot magically transform into that ideal version of yourself, heck, you can’t even assemble many features from Ikea in two hours. Take those two hours a week out and we’re still left with 166 functioning hours.

I’ve compiled a short & easy list of GO-TO tips & healthy lifestyle hacks, that if you do correctly, can really propel with your fitness journey, particularly if you’re looking to lose weight this summer. Read More

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My Resurrection

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Dreams are thoughts that as an individual you label as either impossible or too far in the distance to reach out for. It’s something that makes you vulnerable and scared. The following was not a dream – not manifested over a period of months or years. It was one moment that made me “click” and gave me the inspiration and energy to make this all possible: my resurrection. Read More

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If you want to see more in-depth material, from exercise demos, workouts, mix tapes, or workout motivational videos, head on over to The Vault.