Then there is the age factor. It appears as we age our body requires a longer and longer warm up time, to the point, the warm up becomes the workout.

But what if you could do both at the same time? How about insane cardio with a thick back?

The 2 kettlebell swing did that just for me! I can swing 2 heavy kettlebells in place of the standard deadlift and reap cardio benefits to boot.

https://youtu.be/AA_e14zj8y8

Barb (age 78) was kind enough to demonstrate the “burpee substitute” exercise I created for my older clients. This exercise can also be used as a modification for the “squat thruster” exercise.

Benefits for the elderly?

It protects the knees and low back by taking the explosiveness out of the exercise. By focusing on a clean range of motion, with slow methodical reps, the client feels safe and secure.

https://youtu.be/fr9cAUnR4Rs

Doug Holland Jr

The traditional farm carry has the athlete hold heavy weights (in one/both hands), as they walk as far as they can without setting the weights down. Imagine carrying (2) five gallon buckets of water, from the pond to the horse stalls, to water the horses.

Thus the term “farmers carry.”

All the load that is (farm) carried relies 100% on your grip strength. When your grip fails the weight will fall to the ground. Farm carry’s do wonders for the trapizius muscles as well as the core muscles used to keep the human body erect. But again, this exercise completely hinges on how strong your grip is.

Contrast that with the overhead carry.

https://youtu.be/odRJHjicXhk

The overhead carry relies on you balancing the weight above your head. Your hands act like shelves to hold the weight up, thus saving your grip. However, the overhead exercise comes with a cost. Your shoulders must stay in the press position (locked out) and your leverage is now at a disadvantage because the weight is now high overhead.

Your core will scream as the weight moves back and forward with each step. And your triceps will beg for forgiveness as they burn from lactic acid buildup.

So which exercise is better?

Neither. They are just tools in the toolbox for great core and strength conditioning.

Doug Holland Jr –  CPT

Example: Have you ever watched people perform “Crossfit wall ball squats” by the hundreds? Using the bounce in the bottom of the exercise saves the white muscle fibers.

https://youtu.be/vB1axm2ibTg

(Explosive hips and legs exercises generally include sled work, box jumps, sprints and the like. But what happens when you take the stretch reflex out of the equation?

What I prefer to use is a starting position where the athlete is completely relaxed in the bottom of the movement, then with full exertion, have their muscles go from zero to 100mph (explosive) and then shut it down.

For hips and legs I like using a chair that has the athlete below parallel. I had to cut the legs off the chair to get it as low as possible and yet still be a chair. Next get a medicine ball (slam ball) that will challenge the client you are working with. 16lbs to 24lbs is a good range for teens.

Have them sit legs wide, back straight, head high and ball – chest level (arms to the side) relaxed.

From the relaxed position, have them stand and push the ball straight forward with everything they got. The ball should roll many yards if done correctly.

This explosive hip and leg exercise will have the young athlete sore, so don’t over do it. However, their progress will improve dramatically, as will their muscular health.

Doug Holland Jr. – CPT

What I wanted most is for his arms to follow the kettlebell all the way underneath his legs without bobbling, as well as maintaining a flat low back. His legs are slightly bent as the bell falls, as  well as when the bell comes up.

Keeping his feet flat is most important to maintain control and balance.

https://youtu.be/uZnk63g2YbA

That is where I recommend dumbbell squats as a substitute (video below).  Imagine all the benefits of the front squat without the forearm pain.

Some say that you cannot go heavy enough with dumbbells to stimulate growth. My response is that if you can swing and squat two 100lbs dumbbells, you are a beast. And unless you are competing in the Olympics why would you need anymore strength than that? Especially for sport?

How many people in the U.S. can even imagine performing 20 dumbbell squats with 100lbs dumbbells?

However, my preference for my youth trainees is to get them strong in both the larger muscles as well as the intrinsic ones. Dumbbell squats do just that!

https://youtu.be/23fIlhLDugU

Young people wanting to play sports like tennis, golf, or baseball tend to get injuries early on. Why? Because their muscular anatomy has not been strengthened to handle the most basic intrinsic movements. Without a solid muscular base, most young athletes will be injured by mid season. Then their coaches will force them to play injured (telling them to suck it up) likely causing permanent damage to the youth.

https://youtu.be/cwgUkCkcnf8

Imagine taking a kid who runs cross-country and suddenly throwing him into a football game? Will his shoulders take it? How about that low back? How about that lateral movement on those ankles and hips? What about his upper neck and pecs?

You get the point. He will be sitting with friends in his 40’s whining about all the cortisone shots he had this week, from his warrior days in teen sport.

Making kids strong should come before sport. Then when strong and conditioned, their sport will add to their longevity of health.

Tyler is doing just that!

Under proper supervision an elderly woman will thrive with resistance training. It amazes me just how fast older ones improve in muscular strength and endurance.

I have had ladies who could barley get in and out of their own car, or who were exhausted walking in a grocery store, to jumping with energy and strength of a modest teen.

Simply falling and breaking a hip can end the life of our elderly. But a strong mature adult will heal faster, be more agile, and more sure on their feet so as to avoid simple accidents. Lifting weights in my opinion is one of the best ways to add longevity and quality of life to older ones.

In the video below you will see Barbara deadlift heavy kettlebells for three and a half minutes. How many 78-year-old women can lift 70lbs off the floor over and over again?

https://youtu.be/ZmxFKsxOWBM

We will assume everyone went to their orthopedic doctor and have been given clearance on doing some soft basic exercises. Always go to your doctor first.

In the video you will see my torn pec, as well as Ron’s. Even though this accident changes our life forever, we need not despair. Outside of heavy wide grip benching, you can have the fullest life at our older age.

https://youtu.be/gF_R_qXJMV8

The barbell load easily exposed the weak point. We see a slight rounding of the erector muscles in the essentric movement (at the very bottom of the squat) as well as the left hip rising first in the concentric movement.

https://youtu.be/FL9FsPI6s6U

It is the point just above the butt wink where I will now have the client squat. In time the hamstrings will allow for deeper squats without the risk to the low back.