WEBVTT
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Hello, and welcome back everybody to the Dan John University
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dot com podcast. I'm Dan John. Each and every week
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I sit down and answer your questions. Now listen, folks.
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If you have a question, please send them to the
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podcast at this address. Podcast at dan john University dot com.
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It's a question to answer podcast and I've been getting
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great questions lately, and so let's begin this podcast with
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a question from Nick. Very simple question. He says this,
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I only have kettlebells in a pull up bar for
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the next couple of years. He's a new father, so
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was planning on alternating write a passage in armor building formula.
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As long as good things keep happening, are these two
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programs enough for a few years of program I also
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try to get out and walk, but with two small kids,
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I often get out as I don't get out as
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often as I used to do. Well, you know, I mean,
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I think the Right of Passage is one of the
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best programs ever done. I don't know why people still
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don't emphasize the program. For those who don't know, it's
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real simple, single kettlebell program, probably a heavier kettlebell than
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you think. You do. A clean and press left hand
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clean and press right hand a single pull up. Then
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you do two left, two right, two pull ups, three, three, three, four,
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four four, you build a five, five, five, and then
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you just add more ladders. So I would say, you know,
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when you first start out the program, maybe you go one, two, three,
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two or three times, so that'd be for clarity, A
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single clean and press left, a single clean and press right,
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a pull up, double left, double right, double pull ups,
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triple left, triple right, triple pull ups. You do that
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two or three times. You know in the beginning it's
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very easy. The peak of the program is when you
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go one, two, three, four, five left right, pull up
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for five complete ladders, ending up with seventy five cleaning,
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press left, seventy five cleaning, press right, and seventy five
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pull ups. When I did that with a twenty eight
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key little bell just before my first certification, because I
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only had the one bell, I felt like I was
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ready for it. Just about anything. The Armor Building Formula,
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available at Dan john University dot com slash bookstore, is
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my program. It was the grad workout for a while.
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It's two double cleans, one double press, a triple front
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squad and you rest. Usually it was I go, you go.
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Then later people said it should be every minute on
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the minute emom, which got a lot more confusing than
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you know, working with a partner. I'd like you to
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build up the thirty rounds of it. Yeah that's ninety squads.
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That's a lot of squats in workout. And yeah it
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alternates with a high pressing day. Uh, okay, strengths of
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what you're trying to do. Let's say it takes let's
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just go just bare bones minimum. You're gonna do the
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two week build up in the ABF the six week program,
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and let's give the rite of passage eight weeks to
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build up to the you know, the seventy five seventy
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five seventy five day. The thing I would really, the
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issue I would have with anybody trying this program is
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ignoring those week one and week two being breaking weeks.
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So when the ride of passage jumping to one, two, three,
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four five right away too hard and missing some things.
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The single side clean and press, you know, is a
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phenomenal exercise. Oh one thing I did, pardon me, I
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forgot about the right of passage. After every ride of passage,
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you do swings two days a week and one day
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a week, you snatch. Frankly, I'm going to work with
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some people and we've discussed dropping the swings entirely and
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just doing snatches, and I have to say, from the
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feedback i'm getting, it's a lot harder than when you
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write it down on a piece of paper. Traditionally, with
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the right of passage, to figure out your swings or snatches,
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you get two dice and you roll them and whatever
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number comes up is the number of minutes you do
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the snatches or swings for. If you you know, you
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roll twelves back to back to back to back to
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back to back. Let's go to Las Vegas and let's
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see how we can do. I like that simple variation
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in there. If you're doing two minutes of snatches, maybe
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you don't put the bells down. If you're doing you
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roll a two and a three, so five, you know,
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be wise. That's probably a eighty to one hundred total
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rep day. If you know if you roll at twelve.
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If you roll at twelve and you can go for
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twelve minutes without putting the bell down, either you're way
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under belt or you're something pretty special. Write a passage.
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If you respect the first two weeks on the break
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in armor building formula. If you always come back to
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the two weeks of break in, so you're having you know,
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two break in weeks, you're having a build up over.
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It works out to about it the next four weeks,
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and then you have two hard weeks. Then you switch programs,
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go to write of passages the armor building formula. Two weeks,
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build up, two hard weeks, switch programs two weeks, build
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up four you know, progressive weeks, two hard weeks. I
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do think you can do that a long time. I
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think so if you're traveling with a car, the ride
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of passage is really a good program because you only
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have to you know, the seat belt in one belt.
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I did travel with a heavy single in two twenties
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across the country for a four month period, and I
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got to tell you there's something special about pulling over
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into a rest stop area and you know, doing the
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armor building complex. It's fun. And then of course on
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the press day I had a little bit of variation
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because I had the heavier belt, but it's fun, it's doable.
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With the armor building formula section, you're gonna get a
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lot of squats in. You'll be pressing a fair amount
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throughout the whole time, which I think is I think
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density pressing is the king of let's see what is
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The snatch is the czar of kettlebell movements that we
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heard twenty plus years ago, almost thirty now. But I
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think the kettlebell clean impress, whether the single or the
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double variation, is marvelous, as good as anything you can
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do with any system, any piece of equipment. I love them.
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And of course the single kettlebell snatch is a wonderful exercise.
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And then of course during the ABF when you're doing
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the armor building complex, you'll be doing a lot of
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double kettlebell front squads, which checks a lot of boxes
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for a person's fitness, health and longevity. So yeah, I
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think it's a very duable program. And for those of
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you who are new fathers, new mothers, sometimes it can
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be that simple. Okay, thank you, good good question, and
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good luck. I hope you have a place you can
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do pull ups. But if you can't pull up at
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all you do in the right of passage is the
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clean impress and the snatches. I don't think you have
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to worry about missing too much. Thank you. We have
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a question from George and George says this, could you
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give me advice on how to clean double thirty twos? Well, yeah,
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you put it on the ground, you swing it back
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and you whip it around and you clean it. There
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you go. But there's more. I'm comfortably I can comfortably
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perform double twenty fours for ten reps and can comfortably
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perform single thirty twos for at least ten reps. When
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performing double thirty twos, I sometimes struggle to swing the doubles. Yeah,
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because you're looking at you know, you're looking at sixty
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four k going between your legs, and that's hard. It's
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a lot of load for though, my friends in the
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Olympic lifts, you know, swinging, you know, cleaning one thirty
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five one one fifty five with a barbell sixty five
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kilos isn't It is reasonable, But if you had to
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swing it between your legs first, you really need some
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technical technical clarity would be the word I was trying
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to think of. When I'm able to get them high enough,
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I struggle to catch them both in the rack position.
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I hope I'm explaining that correctly. I've been swinging forty
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eight kilos, But again, forty eight kilos isn't the same
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as sixty four for five by fifteen three days a week.
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But I tried swinging double twenty fours and it wasn't
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very good at it. I don't have access to twenty
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eight kilos. I have double twelves, double twenty fours, and
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double thirty twos with one big forty eight. What would
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be a good training method to clean double thirty twos
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while working on and maintaining the overhead press? I have
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easy Strength omnibook Armorbilding Formula one and two. If that helps, well, yeah,
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it does help. But one of the things I want
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you to realize that going from double twenty four is
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a double thirty two's is a big joke. I mean,
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it's so obvious to say it out loud, but you
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know you're you're swinging a much heavier bell to get
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into the clean. First thing I want you to do
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is you probably have some technical issues. I still like
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teaching the technique of double cattlebell work, where your thumbs
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point to you you make a so when you have
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the bells like this, you turn them so that your
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thumbs make a V so as you swing. It gives
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you a lot more space, especially if you're a bigger
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you're using those bigger bells to get between your knees
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and then you know, of course in the workshops we
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say you try to get your thumbs in your bump
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and everyone laughs, But that's how high you want to be.
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So one thing I want you to think about is
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are you doing the basics correctly when you swing? Are
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your elbows locked in chins, high butts, back, thumbs in
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the bun and you're in that stretch position when you
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get yourself. Even if it's an ugly clean I'm not
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gonna worry about it. One thing I want you to
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do is there's a couple ideas. First, I want you
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to start thinking about double kettlebell front squats with a
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double thirty twos. Now, if it's too heavy or whatever,
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we'll talk about that in a moment. I want you
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to be sure you have your thumbs basically in your pack.
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I want your elbows, I want your forearms. If there
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was an orange an orange here, you'd be making orange
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juice out of your forearms, and I guess your serratus muscles.
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So I want you to be here. I want you
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to be tall, and I want you to do double
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front squats, shoulders packed down, just squeezing it tight and
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doing your double cutbell front squats. One little thing that
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does help people sometimes is I want you to do
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a double kettlebell front squat a single stand up, take
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a step forward with your left foot, step forward your
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right foot, do the next rip. On the next set,
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take a step back with your right foot, take a
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step back with your left foot, and do a double
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kettlebell front squad. That little tiny march or step between
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sets makes you really have to re establish the tension.
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And this is more of a workshop kind of thing,
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or a training session kind of thing, or a one
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on one thing. But if I'm working for you and
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I noticed that you tend to lose that tightness taking
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a step, because it's going to change the rules. You know,
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it's going to change your stance, it's going to change
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how you have to unlock everything to take a step
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forward and a step back. It's just a very simple
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drill that might help you. The next thing is this
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comes from my Olympic lifting background, but again, clean it
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anyway you can, Okay, clean any we can, and then
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when you're here, I would suggest bringing your heels together
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at first, but I want you to just do the
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dip portion of the jerk. So I want you to
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dip pop, bring it back down, dip pop, bring it
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back down. The reason I want you to do this
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dip dip pop, bring it back down drill is a
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lot of people when they clean the weight, they clean
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it and get real soft under the bell. As a
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load gets up, you've got to plank. You've got to
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rack and plank those bells after a clean. Okay, So
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we talked about the v grip. We talked about the
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catch the rack. The next thing I want you to
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do and either film it have someone film you, is
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look at your elbows. Your elbows should barely move on
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a kettlebell clean. I got a great phrase from Jeff Hemingway.
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He always talked about the kettlebell clean is like you
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know an old Western and the guys are having a
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shootout with the six guns, you know, the six shooters.
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Those elbows should should not eat. You can do it.
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I mean, your elbows probably shouldn't even ever move off whatever,
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well the core, whatever your elbows are touching when I
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bring my when I bring my shoulders packing down in
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an early squeeze. My elbows are what they're on my obliques.
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They're at the bottom my rib cage. When I go
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swing clean my elbows should never not touch that spot
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on the bottom of my rib cage. They might move
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a little bit. Don't overthink it. But one of the
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things I want to consider is it could be a
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purely technical issue. Also Part two. It could be because
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the load is bigger. Man, if you could, if we
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had any other options, this would be great. But the
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only options you gave me is this. But one thing
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I want to think about is cleaning a thirty two
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in your left hand and a twenty four, and you're right,
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do a set whatever that is, a single, a triple five, whatever.
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Put the bells down, go to the other way. So
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you'll do a set now with the thirty two in
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this hand and the twenty four in this hand. Having
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that doing it that way, it's not such a huge
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jump and load, but it is a massive jump in asymmetry.
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And the nice thing about asymmetry is it very often exposed.
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Is the actual weakness you might find that you have
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on one hand that perfectly deal and I don't know
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which one's going to be perfectly deals with the kettlebell
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clean oddly, very often, at least in certifications, when we
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do asymmetrical double cleans, very often people will find that
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they they have a really good technique with their non
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dominant side. It's the dominant side that's always been horse
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and everything up. And actually you have to kind of
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turn the dials of your you know, your speed, your
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intensity on the on your more dominant hand than on
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the less dominant hand. These are all ideas. One of
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these is going to click and help you. If that doesn't,
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you know, honestly, George, maybe it's time to hire a coach,
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get another set of eyes on you, and you know,
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make it work. I hope that helped. I think that's
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an interesting question, and it's a lot more common than
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I think people imagine when you're working in groups. Thank you.
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We have a question from John, and I like John.
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Here's what John says. My name is John. Pause for
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your joke. I'll give you a second. So for those
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of you who know if your name is Dan or
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John on this podcast, I always stop, and what a
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lovely name. I've said that joke so many times that
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the joke now has a joke of itself. That we
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are now in a second generation of joke on this
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and I appreciate it in a sense, John, this is
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a grand joke. Good. I'm thirty six years old and
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eighty pounds. I'm a former college baseball player and high
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school hockey player. But the day, but these days, the
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only sport I consistently play is golf. Oh we call
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golf a sport. Okay, hit on golf. There a little joke.
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One of my biggest training goals has always been improving
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rotational strength and maintaining athleticism. And John asks us what
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can we do for rotational strength? Now? He had some
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exercises for one thing. Folks, and for those who've been
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listening to the podcast for a while, you know that
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I'm not a massive believer in training rotational strength in
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the weight room. John has a few ideas here, but
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let's go through it. As a new father to a
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five year old daughter, I found your Weekend Warrior program
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to be the best fit for this season of my life.
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Very good. Good and the Weekend Warrior Program. By the way,
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it's interesting, I just realized that I'm doing the Weekend
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Warrior Program myself now without even realizing it. I slid
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my Wednesday workout to Tuesday, So I'm doing Monday, Tuesday
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Walk Walk tonic Wednesday and Thursday, and then I'm lifting
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harder on Friday, which is exactly the same basically as
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doing the weekend Warrior program. Just made me laugh because
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I anytime you adapt, you get new insights. Once my
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wife and I are both back to work and our
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daughter starts daycare, I'll hopefully be able to get back
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towards a more consistent training routine. Yeah, it is interesting
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how children will completely dictate how you train. Now I'm
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helping my grandchildren get to school, and it just reminds
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me of just how it was joyful but joyful clutter folks.
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That may be a great name for a band, Joyful Clutter.
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Given my goal of increasing rotational strength, my thought process
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has been performed the running back complex on Saturdays with
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offset bells, which is an interesting way to train rotational strength.
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And he's going to use a sixteen to twenty and
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make the press days primarily single arm presses. My thought
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is that the asymmetrical loading will help build more rotational
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control and strength. And I got to tell you, I'm
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very pleased John that you said that because I think
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there's some wisdom there are there any additional movement patterns
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you would recommend adding to the program to better support
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your goal. Anything that would compliment the current structure without
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adding too much more extra volume would be helpful. Long term,
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my goal is to work back towards completing multiple runs
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of the armor building formula while incorporating offset loading, and
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eventually doing the ABF with offset twenty four and twenty
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eight kilo bells. That's a good goal. I currently have
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two sixteens, one twenty and one twenty four bell For now,
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my priorities are being present with my daughter, getting walks
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in with my family, and saying consistent with training where
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I can. I'm a medical device sales rep, so I
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get plenty of steps in during the day between operator rooms, etc.
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But the mornings come early and the nights are short.
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For the foreseeable future, I'm going to add two things
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because I love what you're doing, so folks. For rotational strength,
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his idea armor building complex with different side loads every
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round you'll swing, which obviously real easy. I put the
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bells in the ground and then I step on the
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other side and it automatically switches it's also a great
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way to get a workout done very quickly. And single
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arm presses, I think there is value in that. One
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of my first articles I wrote for dragon Or It
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was about my love affair with the single side press
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because I think it works a lot of things. I'm
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going to give you an exercise, and anyone who's been
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listening for a while its probably already knows the answer.
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No surprises here. The suitcase carry very quick, very simple.
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Every step you take with a suitcase carry challenge. So
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if I have it in my right hand, it's going
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to challenge my left side. Stu McGill, after having present
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on this, went up to his lab and he found
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out how good this exercise truly was for right said
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the next thing I want to tell you. I don't
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know if you have a sandbag or anything, but it
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is you could even do with your child. You'd have
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to clear it with mom. I think with my sandbags,
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I have those real tight. They're very small, heavy sand bags.
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They're almost shaped like a like a they're in They're
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a circular shape and all the weight is here. One
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of the things I've been doing lately is when I'm
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doing my Grade eight One of the rounds is as
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I walk with my sandbag and by the way, oh,
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you don't even you probably need to do anything. At first,
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just march with the sand bag because as that pulls,
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I try not to let myself do this. Then the
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next set I try to you know, this is an
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important point. Don't bring the sand bag to your knees.
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Bring your knees to the sand bag. Now, obviously you
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have to drop it a little bit. So when you're
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doing marching in place or these marching sand bag twists,
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and again, I'm not going, you know, I'm not throwing
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it all the way back here and then throwing her
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all the baby back there. And why well, because I
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don't want to go to the chiropractor. Okay, my friend
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Mike Matthews, who's my physical trainer, he's my physical therapist.
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I apologize. I love the guy, I just don't want
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to see him that often. So what I do with
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the sandbag is, okay, you got to when you're marching
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in place or marching march skipping, I guess mean more,
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bring your toes up, bring your knees up, and try
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I try as best I can to bring my knees
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up as high as I can and just a little
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bit of a touch the knee. Right knee comes up,
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I twist a little touch, left knee comes up, twist
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a little touch. I guess you could do it the
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baby and you might end up being in the child
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being in protective services. So maybe that's not a good idea.
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But you don't need very much load to do this.
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I have a gosh. I think it's a fifteen pound
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and a twenty pound sand bag. The twenty pound sand bag,
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I don't think i'd need anything heavier. You could probably
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also just do this holding a light dumbbell like this
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and doing the same drill. If it was a kettlebell, oh,
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I don't know. Probably the eight kilo bell would be great.
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Not much more than that, hold it by the horns
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and just don't you know, don't whack your kneecap like
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you're trying to drive a hammer, you know, drive and
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nail into the ground with the hammer. So I would
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go in this order suitcase, carry right away, throw it
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right into your program, don't even think about it. Make
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it your daily finisher. Try this cross crawl. I get
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that concept from Tim Anderson. But again, you're just going
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to be going like this. When I'm at workshops with Tim,
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He'll start talking about cross calling, and I'll find myself
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seeded with my right my bringing my left knee to
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00:24:56.720 --> 00:24:59.359
touch my right hand, bringing my right right knee have
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00:24:59.400 --> 00:25:02.480
to touch my left I'll find myself doing it, and
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00:25:02.519 --> 00:25:05.039
it's weird. It's because when I do that, and I
401
00:25:05.079 --> 00:25:08.480
do that marching drill out there right there, in fact,
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00:25:08.839 --> 00:25:12.680
I get some great inspiration for writing and doing things
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00:25:12.680 --> 00:25:17.400
around the house. I just completely changed my front. I've
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00:25:17.440 --> 00:25:20.640
added a bunch of red rock and some vases. I'm
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00:25:20.640 --> 00:25:25.519
gonna add some empora to emphora, you know, just to
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make it look a little bit more like a Mediterranean
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00:25:27.720 --> 00:25:31.519
thing out there. Red rock, Mediterranean love, the idea that
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00:25:31.599 --> 00:25:34.519
all came from this drill. So it's going to make
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your mind activated, which is one of the reasons I
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love doing crosscraws so much. It really builds up, you know,
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that the hemispheric thing about the human body, and I
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00:25:47.200 --> 00:25:49.839
think it will help you with your golf game. Reminder,
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though you're not throwing the sand bag, you know, back
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into another county. All you're doing is just bringing the
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knee to the sand bag, and you're trying to get
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a little bit of rotational work. Don't overdo rotational work
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00:26:05.839 --> 00:26:09.400
if you like, you know, driving in cars a long way.
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Thank you, great question and congratulations on your baby. Well,
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we have a great question from Randall. I spent time
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sometime recently dealing with shingles to read your book The
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00:26:24.279 --> 00:26:27.160
Kettlebell Companion. Well, I have to tell you, anytime you
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00:26:27.200 --> 00:26:30.960
have a disease or an illness, my books are great
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00:26:31.000 --> 00:26:34.519
for you. I came to the part that talks about
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00:26:34.720 --> 00:26:38.319
get ups and goes to the different progressions such as
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00:26:38.440 --> 00:26:40.960
left hand being stuck to your right knee. These would
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00:26:41.000 --> 00:26:43.240
be get backups, but we're not going to worry about
427
00:26:43.240 --> 00:26:46.559
it right now, and so forth. I asked my kids
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00:26:46.559 --> 00:26:49.119
if they wanted to play a fun game and brought
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them through the entire progression. I have a twelve year
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00:26:52.319 --> 00:26:55.440
old daughter, twin eleven year old boys, and a two
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00:26:55.519 --> 00:26:59.119
year old boy, and a medal for me for dealing
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with all that at once. They had a blast. We
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00:27:01.839 --> 00:27:04.799
were laughing, everyone was smiling, and even the two year
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00:27:04.799 --> 00:27:09.400
old was trying to emulate the older ones. Best of all,
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my kids get exercise and I had fun doing it.
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00:27:12.759 --> 00:27:15.799
Just thought you would appreciate knowing your book helped to
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00:27:15.960 --> 00:27:20.599
provide some needed joy on an otherwise miserable day due
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to the shingles. Keep up the good work, and thank
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00:27:24.039 --> 00:27:29.400
you Randall, thank you. I think you've noticed a theme,
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00:27:29.519 --> 00:27:33.480
gentle listener through this podcast about you know how many
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00:27:34.480 --> 00:27:39.200
parents are asking about exercise advice and it's such an honor.
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00:27:40.559 --> 00:27:43.119
And I mean that, I mean you know. I've had
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00:27:43.200 --> 00:27:49.279
former students ask me for help about their kids. It's interesting. Yeah,
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00:27:49.359 --> 00:27:52.000
let me mess up two generations of your family, But
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00:27:52.480 --> 00:27:57.799
anytime someone asked me help in training, it's a delight.
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And thank you for those who don't. No the get
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00:28:01.119 --> 00:28:04.200
back Up. I have a video of it on my
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YouTube channel, and it's in a lot of my books.
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It's also in Fitness Forge. I think that's my new
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00:28:11.039 --> 00:28:14.279
book over Dan john University dot COM's last bookstore. It's
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00:28:14.279 --> 00:28:18.680
in there, and it's real simple. The easiest way to
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do it is have everyone start on their belly stand
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and then say get back up. Get on your left side,
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get back up, get on your right side, get back up,
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get on your back, get back up, get in the
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push up position, plank get back up. Then you make
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it hard so you stick your right hand to your
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right knee for the whole five. You stick your left
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00:28:39.640 --> 00:28:41.799
hand to your left knee for the whole five. You
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00:28:41.839 --> 00:28:43.880
stick your right hand to your left knee for the
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whole five. Back to that cross crawling question right there.
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Then you all five. Then you stick your left hand
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to your right knee for all five. Then you can
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do variations like hands behind your head, which is hilarious
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for the push up position, plank, hands in your back pockets,
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and then you can also do group settings where you
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hold hands, you cross hands. It's delightful. It's a great
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way to warm up a team. Everybody enjoys it. If
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I was a coach American football again, or even the
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europe the world's version of football, that would be our
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00:29:18.200 --> 00:29:21.400
warm up. You get up off the ground twenty five
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forty times, you warmed up, you have some laughs, and
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you're ready to go. Thank you for that. Randall meant
474
00:29:29.920 --> 00:29:34.599
the world to me and I appreciate it. Okay, Wow,
475
00:29:34.640 --> 00:29:37.200
that's fast. This is our last question today. And this
476
00:29:37.279 --> 00:29:40.000
question comes from Justin and he was able to get
477
00:29:40.000 --> 00:29:45.519
this question to us just in time. It's a joke
478
00:29:45.559 --> 00:29:47.920
I've said many times in this podcast and I've always
479
00:29:48.000 --> 00:29:51.640
regretted it. I've been hunting down your birds of prey
480
00:29:51.960 --> 00:29:57.319
carry challenge. I found sparrowhawk goblet squats with the sending
481
00:29:57.359 --> 00:30:00.480
reps starting to eight and suitcase carries for a rounds.
482
00:30:00.720 --> 00:30:05.559
Great workout. Gosh hawk gobbled squats with eight reps across
483
00:30:05.640 --> 00:30:08.759
and suitcase carries for eight rounds, so you just do
484
00:30:09.200 --> 00:30:11.720
eight reps every time you have the eagle. That's a
485
00:30:11.720 --> 00:30:16.200
tough one. Double kettlebell squat with eight reps and farmer
486
00:30:16.319 --> 00:30:21.279
kelly carry for eight rounds. Yeah, and with twenty four
487
00:30:21.359 --> 00:30:23.880
kilo bells in each hand, and you go about twenty
488
00:30:23.960 --> 00:30:30.880
meters and is the eagle? The eagle might be one
489
00:30:30.880 --> 00:30:34.079
of the hardest challenges I have in my whole thing.
490
00:30:34.920 --> 00:30:40.319
It's completely doable, and it's just so hard, just so hard.
491
00:30:40.720 --> 00:30:48.000
And keeping with the same naming, I added, Okay, fairy genius,
492
00:30:48.880 --> 00:30:52.839
largest North American hawk that is sometimes mistaken for an eagle.
493
00:30:53.720 --> 00:30:57.680
Double kettlebell squat with the sending reps starting at eight
494
00:30:57.720 --> 00:31:00.799
reps and farmer carry for eight rounds. So you go
495
00:31:01.160 --> 00:31:03.960
eight seven, six, five, four three two one on the
496
00:31:04.000 --> 00:31:08.400
double cut about front ones. That is so reasonable. I'm
497
00:31:08.480 --> 00:31:11.680
curious are there any other birds of prey challenges that
498
00:31:11.720 --> 00:31:16.960
I've been lost at time. Okay the bird, okay, okay.
499
00:31:17.039 --> 00:31:21.119
So the word rapt or is an ancient Latin word
500
00:31:21.240 --> 00:31:24.279
and it means to grasp or to carry. And for
501
00:31:24.319 --> 00:31:27.279
those of you who believe a certain faith tradition, you
502
00:31:27.839 --> 00:31:31.079
talk about a thing called the rapture, and the rapture
503
00:31:31.119 --> 00:31:34.319
is literally there was a whole bunch of books I
504
00:31:34.359 --> 00:31:36.880
think Left Behind series. It was even a book, And
505
00:31:36.920 --> 00:31:42.799
you'll also see it in a comedy of about ten
506
00:31:42.880 --> 00:31:47.119
years ago where Hermione Granger shows up and beats up
507
00:31:47.119 --> 00:31:50.319
everybody and I and please, it'll come to me as
508
00:31:50.359 --> 00:31:53.200
soon as the podcast is over. But it's this idea
509
00:31:53.640 --> 00:31:56.960
that God, up in the clouds and heaven just above us,
510
00:31:56.960 --> 00:32:00.400
because the earth doesn't rotate, is going to reach down
511
00:32:00.559 --> 00:32:04.680
and grab all the all the good people and pull
512
00:32:04.720 --> 00:32:08.640
them right up to heaven. Raptor rapture. So I started
513
00:32:08.640 --> 00:32:15.640
calling the uh the loaded carry challenges by raptors birds
514
00:32:15.640 --> 00:32:18.119
are prey. And it's also I'm sure it ties in
515
00:32:18.680 --> 00:32:20.519
to all the sword and the stone stuff that I
516
00:32:20.559 --> 00:32:25.359
have here, because my my motto never let go comes
517
00:32:25.359 --> 00:32:27.559
from the sword and the stone, from the when they
518
00:32:27.640 --> 00:32:31.680
when he uh, when war King Arthur is put into
519
00:32:31.720 --> 00:32:34.599
the with the hawks and the falcon for the night,
520
00:32:35.119 --> 00:32:39.079
never let go when, of course he uses that strength
521
00:32:39.119 --> 00:32:41.880
to pull the sword out of the stone. And I
522
00:32:41.920 --> 00:32:45.000
think it's fascinating. Do I have other ones? And again
523
00:32:45.119 --> 00:32:47.599
I would say this, they've been lost to the to
524
00:32:47.720 --> 00:32:51.480
the sands of time. Back when I used to train
525
00:32:51.720 --> 00:32:55.680
in my old house, in that huge area we had
526
00:32:55.720 --> 00:32:58.240
in the back, I would just come up with the
527
00:32:58.279 --> 00:33:02.799
silliest damn names. So we now in my workout, we
528
00:33:02.839 --> 00:33:06.720
do have an exercise. We have a bird here in Utah.
529
00:33:06.799 --> 00:33:09.480
It's called the red tail and it's the I think
530
00:33:10.279 --> 00:33:13.519
I wouldn't say it's the unofficial mascot of the University
531
00:33:13.519 --> 00:33:16.559
of Utah, but I don't know if it's the official
532
00:33:16.599 --> 00:33:19.960
mascot or the unofficial, but it's right there. The Unit
533
00:33:20.000 --> 00:33:24.400
of Utah has several logos they use, but redtails is
534
00:33:24.400 --> 00:33:26.920
a movement we use in the gym, and you're right,
535
00:33:27.359 --> 00:33:32.759
it should be a raptor. We have a particular bird
536
00:33:32.799 --> 00:33:36.839
here called the Cooper hawk that really loves my backyard
537
00:33:36.880 --> 00:33:39.200
because every time it kills a pigeon, it always leaves
538
00:33:39.200 --> 00:33:42.880
all of its feathers there, but we had one that
539
00:33:43.119 --> 00:33:45.519
was the Cooper Hawk, but I can't remember what it was.
540
00:33:45.960 --> 00:33:49.240
But I love this idea, and you know, for fun, Justin,
541
00:33:49.759 --> 00:33:52.640
maybe we could have some people share in the notes
542
00:33:52.680 --> 00:33:58.599
any of their loaded carry challenges. One thing I don't fer.
543
00:34:00.440 --> 00:34:02.160
I don't know how to say it, that North American
544
00:34:02.160 --> 00:34:05.240
Hawk name, but I love it. I like your Hawk idea.
545
00:34:05.400 --> 00:34:10.519
You're this hawk idea because when we do the Eagle,
546
00:34:11.039 --> 00:34:13.639
it's the sixty four total reps, eight sets of eight
547
00:34:13.679 --> 00:34:16.400
in the double Cutabell front squad with twenty fours with
548
00:34:16.519 --> 00:34:21.480
double twenty fours. That's what wipes everybody out. The loaded
549
00:34:21.480 --> 00:34:26.559
carries to be frank suck, but it's the damn front squads.
550
00:34:27.079 --> 00:34:29.599
So I think your idea of eight seven, six, five,
551
00:34:29.639 --> 00:34:33.400
four three two one is a lot more reasonable. And
552
00:34:33.519 --> 00:34:35.440
maybe you'll have to come up with a name for
553
00:34:35.519 --> 00:34:38.559
that that doesn't make me sound like an idiot when
554
00:34:38.599 --> 00:34:42.760
I try to say it. During the podcast, Oh boy,
555
00:34:42.880 --> 00:34:45.519
thank you, Justin. I got to tell you that was
556
00:34:45.559 --> 00:34:49.639
a nice trip down memory lane right there. Much appreciated
557
00:34:49.760 --> 00:34:52.480
and all the questions today were fabulous. This was a
558
00:34:52.519 --> 00:34:57.480
great podcast, at least for me, you know, and listen reminder.
559
00:34:57.599 --> 00:35:00.800
If you have questions, please set them to the podcast
560
00:35:00.840 --> 00:35:07.039
at podcast at dan john University dot com. I do
561
00:35:07.119 --> 00:35:09.679
my best every week to answer each and every question,
562
00:35:10.320 --> 00:35:13.079
and until next time, let's all keep on lifting and
563
00:35:13.159 --> 00:35:14.320
learning and thank you.
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00:00:12.720 --> 00:00:16.039
Hello, and welcome back everybody to the Dan John University
2
00:00:16.079 --> 00:00:19.320
dot com podcast. I'm Dan John. Each and every week
3
00:00:19.399 --> 00:00:22.079
I sit down and answer your questions. Now listen, folks.
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If you have a question, please send them to the
5
00:00:25.280 --> 00:00:32.280
podcast at this address. Podcast at dan john University dot com.
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It's a question to answer podcast and I've been getting
7
00:00:35.479 --> 00:00:38.960
great questions lately, and so let's begin this podcast with
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a question from Nick. Very simple question. He says this,
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I only have kettlebells in a pull up bar for
10
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the next couple of years. He's a new father, so
11
00:00:48.719 --> 00:00:52.840
was planning on alternating write a passage in armor building formula.
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As long as good things keep happening, are these two
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programs enough for a few years of program I also
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00:01:01.399 --> 00:01:04.480
try to get out and walk, but with two small kids,
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I often get out as I don't get out as
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often as I used to do. Well, you know, I mean,
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I think the Right of Passage is one of the
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best programs ever done. I don't know why people still
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don't emphasize the program. For those who don't know, it's
20
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real simple, single kettlebell program, probably a heavier kettlebell than
21
00:01:24.519 --> 00:01:27.239
you think. You do. A clean and press left hand
22
00:01:27.319 --> 00:01:30.920
clean and press right hand a single pull up. Then
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you do two left, two right, two pull ups, three, three, three, four,
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00:01:35.239 --> 00:01:38.079
four four, you build a five, five, five, and then
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you just add more ladders. So I would say, you know,
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when you first start out the program, maybe you go one, two, three,
27
00:01:47.120 --> 00:01:50.799
two or three times, so that'd be for clarity, A
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single clean and press left, a single clean and press right,
29
00:01:54.439 --> 00:01:58.480
a pull up, double left, double right, double pull ups,
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00:01:58.760 --> 00:02:01.599
triple left, triple right, triple pull ups. You do that
31
00:02:01.640 --> 00:02:06.000
two or three times. You know in the beginning it's
32
00:02:06.079 --> 00:02:09.400
very easy. The peak of the program is when you
33
00:02:09.479 --> 00:02:12.840
go one, two, three, four, five left right, pull up
34
00:02:13.439 --> 00:02:16.719
for five complete ladders, ending up with seventy five cleaning,
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00:02:16.800 --> 00:02:20.319
press left, seventy five cleaning, press right, and seventy five
36
00:02:20.319 --> 00:02:22.879
pull ups. When I did that with a twenty eight
37
00:02:22.919 --> 00:02:26.039
key little bell just before my first certification, because I
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only had the one bell, I felt like I was
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00:02:28.840 --> 00:02:32.240
ready for it. Just about anything. The Armor Building Formula,
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00:02:32.439 --> 00:02:36.360
available at Dan john University dot com slash bookstore, is
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my program. It was the grad workout for a while.
42
00:02:40.280 --> 00:02:45.840
It's two double cleans, one double press, a triple front
43
00:02:45.879 --> 00:02:50.199
squad and you rest. Usually it was I go, you go.
44
00:02:51.120 --> 00:02:53.680
Then later people said it should be every minute on
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00:02:53.800 --> 00:02:58.199
the minute emom, which got a lot more confusing than
46
00:02:58.680 --> 00:03:01.840
you know, working with a partner. I'd like you to
47
00:03:01.879 --> 00:03:04.599
build up the thirty rounds of it. Yeah that's ninety squads.
48
00:03:04.599 --> 00:03:07.120
That's a lot of squats in workout. And yeah it
49
00:03:07.240 --> 00:03:12.520
alternates with a high pressing day. Uh, okay, strengths of
50
00:03:12.599 --> 00:03:15.520
what you're trying to do. Let's say it takes let's
51
00:03:15.560 --> 00:03:18.280
just go just bare bones minimum. You're gonna do the
52
00:03:18.319 --> 00:03:22.039
two week build up in the ABF the six week program,
53
00:03:22.319 --> 00:03:26.960
and let's give the rite of passage eight weeks to
54
00:03:27.000 --> 00:03:29.400
build up to the you know, the seventy five seventy
55
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five seventy five day. The thing I would really, the
56
00:03:35.680 --> 00:03:38.360
issue I would have with anybody trying this program is
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ignoring those week one and week two being breaking weeks.
58
00:03:43.479 --> 00:03:46.759
So when the ride of passage jumping to one, two, three,
59
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four five right away too hard and missing some things.
60
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The single side clean and press, you know, is a
61
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phenomenal exercise. Oh one thing I did, pardon me, I
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forgot about the right of passage. After every ride of passage,
63
00:04:04.479 --> 00:04:07.919
you do swings two days a week and one day
64
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a week, you snatch. Frankly, I'm going to work with
65
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some people and we've discussed dropping the swings entirely and
66
00:04:15.599 --> 00:04:18.120
just doing snatches, and I have to say, from the
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feedback i'm getting, it's a lot harder than when you
68
00:04:21.000 --> 00:04:24.040
write it down on a piece of paper. Traditionally, with
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the right of passage, to figure out your swings or snatches,
70
00:04:27.160 --> 00:04:29.959
you get two dice and you roll them and whatever
71
00:04:30.079 --> 00:04:33.560
number comes up is the number of minutes you do
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the snatches or swings for. If you you know, you
73
00:04:39.319 --> 00:04:42.439
roll twelves back to back to back to back to
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back to back. Let's go to Las Vegas and let's
75
00:04:45.480 --> 00:04:50.199
see how we can do. I like that simple variation
76
00:04:50.360 --> 00:04:55.360
in there. If you're doing two minutes of snatches, maybe
77
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you don't put the bells down. If you're doing you
78
00:04:59.079 --> 00:05:01.439
roll a two and a three, so five, you know,
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be wise. That's probably a eighty to one hundred total
80
00:05:06.399 --> 00:05:09.240
rep day. If you know if you roll at twelve.
81
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If you roll at twelve and you can go for
82
00:05:12.040 --> 00:05:14.920
twelve minutes without putting the bell down, either you're way
83
00:05:15.000 --> 00:05:19.879
under belt or you're something pretty special. Write a passage.
84
00:05:19.959 --> 00:05:22.240
If you respect the first two weeks on the break
85
00:05:22.240 --> 00:05:25.639
in armor building formula. If you always come back to
86
00:05:25.720 --> 00:05:29.319
the two weeks of break in, so you're having you know,
87
00:05:29.560 --> 00:05:33.519
two break in weeks, you're having a build up over.
88
00:05:35.319 --> 00:05:38.040
It works out to about it the next four weeks,
89
00:05:38.680 --> 00:05:42.319
and then you have two hard weeks. Then you switch programs,
90
00:05:42.399 --> 00:05:46.360
go to write of passages the armor building formula. Two weeks,
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build up, two hard weeks, switch programs two weeks, build
92
00:05:51.519 --> 00:05:57.839
up four you know, progressive weeks, two hard weeks. I
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do think you can do that a long time. I
94
00:06:01.199 --> 00:06:06.160
think so if you're traveling with a car, the ride
95
00:06:06.199 --> 00:06:08.480
of passage is really a good program because you only
96
00:06:08.480 --> 00:06:11.720
have to you know, the seat belt in one belt.
97
00:06:12.680 --> 00:06:17.680
I did travel with a heavy single in two twenties
98
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across the country for a four month period, and I
99
00:06:21.160 --> 00:06:24.199
got to tell you there's something special about pulling over
100
00:06:24.399 --> 00:06:30.040
into a rest stop area and you know, doing the
101
00:06:30.160 --> 00:06:34.839
armor building complex. It's fun. And then of course on
102
00:06:34.879 --> 00:06:36.600
the press day I had a little bit of variation
103
00:06:36.800 --> 00:06:39.879
because I had the heavier belt, but it's fun, it's doable.
104
00:06:41.639 --> 00:06:44.079
With the armor building formula section, you're gonna get a
105
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lot of squats in. You'll be pressing a fair amount
106
00:06:47.720 --> 00:06:50.920
throughout the whole time, which I think is I think
107
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density pressing is the king of let's see what is
108
00:06:55.560 --> 00:06:59.279
The snatch is the czar of kettlebell movements that we
109
00:06:59.680 --> 00:07:03.399
heard twenty plus years ago, almost thirty now. But I
110
00:07:03.439 --> 00:07:07.160
think the kettlebell clean impress, whether the single or the
111
00:07:07.240 --> 00:07:11.199
double variation, is marvelous, as good as anything you can
112
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do with any system, any piece of equipment. I love them.
113
00:07:15.639 --> 00:07:20.600
And of course the single kettlebell snatch is a wonderful exercise.
114
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And then of course during the ABF when you're doing
115
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the armor building complex, you'll be doing a lot of
116
00:07:26.839 --> 00:07:30.360
double kettlebell front squads, which checks a lot of boxes
117
00:07:31.079 --> 00:07:35.560
for a person's fitness, health and longevity. So yeah, I
118
00:07:35.600 --> 00:07:38.240
think it's a very duable program. And for those of
119
00:07:38.279 --> 00:07:42.800
you who are new fathers, new mothers, sometimes it can
120
00:07:42.839 --> 00:07:47.480
be that simple. Okay, thank you, good good question, and
121
00:07:47.879 --> 00:07:50.439
good luck. I hope you have a place you can
122
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do pull ups. But if you can't pull up at
123
00:07:53.000 --> 00:07:55.959
all you do in the right of passage is the
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clean impress and the snatches. I don't think you have
125
00:07:59.639 --> 00:08:02.920
to worry about missing too much. Thank you. We have
126
00:08:02.959 --> 00:08:06.680
a question from George and George says this, could you
127
00:08:06.800 --> 00:08:10.720
give me advice on how to clean double thirty twos? Well, yeah,
128
00:08:10.759 --> 00:08:13.199
you put it on the ground, you swing it back
129
00:08:13.240 --> 00:08:15.759
and you whip it around and you clean it. There
130
00:08:15.800 --> 00:08:21.560
you go. But there's more. I'm comfortably I can comfortably
131
00:08:21.600 --> 00:08:25.680
perform double twenty fours for ten reps and can comfortably
132
00:08:25.720 --> 00:08:29.639
perform single thirty twos for at least ten reps. When
133
00:08:29.720 --> 00:08:34.960
performing double thirty twos, I sometimes struggle to swing the doubles. Yeah,
134
00:08:35.000 --> 00:08:38.200
because you're looking at you know, you're looking at sixty
135
00:08:38.200 --> 00:08:40.960
four k going between your legs, and that's hard. It's
136
00:08:41.000 --> 00:08:44.320
a lot of load for though, my friends in the
137
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Olympic lifts, you know, swinging, you know, cleaning one thirty
138
00:08:51.399 --> 00:08:56.679
five one one fifty five with a barbell sixty five
139
00:08:56.759 --> 00:09:02.120
kilos isn't It is reasonable, But if you had to
140
00:09:02.159 --> 00:09:05.159
swing it between your legs first, you really need some
141
00:09:05.240 --> 00:09:10.080
technical technical clarity would be the word I was trying
142
00:09:10.080 --> 00:09:13.480
to think of. When I'm able to get them high enough,
143
00:09:13.519 --> 00:09:16.639
I struggle to catch them both in the rack position.
144
00:09:17.120 --> 00:09:20.279
I hope I'm explaining that correctly. I've been swinging forty
145
00:09:20.320 --> 00:09:24.279
eight kilos, But again, forty eight kilos isn't the same
146
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as sixty four for five by fifteen three days a week.
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But I tried swinging double twenty fours and it wasn't
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very good at it. I don't have access to twenty
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eight kilos. I have double twelves, double twenty fours, and
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double thirty twos with one big forty eight. What would
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be a good training method to clean double thirty twos
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while working on and maintaining the overhead press? I have
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easy Strength omnibook Armorbilding Formula one and two. If that helps, well, yeah,
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it does help. But one of the things I want
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you to realize that going from double twenty four is
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a double thirty two's is a big joke. I mean,
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it's so obvious to say it out loud, but you
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know you're you're swinging a much heavier bell to get
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into the clean. First thing I want you to do
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is you probably have some technical issues. I still like
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teaching the technique of double cattlebell work, where your thumbs
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point to you you make a so when you have
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the bells like this, you turn them so that your
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thumbs make a V so as you swing. It gives
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you a lot more space, especially if you're a bigger
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you're using those bigger bells to get between your knees
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and then you know, of course in the workshops we
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say you try to get your thumbs in your bump
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and everyone laughs, But that's how high you want to be.
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So one thing I want you to think about is
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are you doing the basics correctly when you swing? Are
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your elbows locked in chins, high butts, back, thumbs in
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the bun and you're in that stretch position when you
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get yourself. Even if it's an ugly clean I'm not
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gonna worry about it. One thing I want you to
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do is there's a couple ideas. First, I want you
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to start thinking about double kettlebell front squats with a
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double thirty twos. Now, if it's too heavy or whatever,
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we'll talk about that in a moment. I want you
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to be sure you have your thumbs basically in your pack.
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I want your elbows, I want your forearms. If there
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was an orange an orange here, you'd be making orange
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juice out of your forearms, and I guess your serratus muscles.
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So I want you to be here. I want you
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to be tall, and I want you to do double
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front squats, shoulders packed down, just squeezing it tight and
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doing your double cutbell front squats. One little thing that
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does help people sometimes is I want you to do
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a double kettlebell front squat a single stand up, take
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a step forward with your left foot, step forward your
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right foot, do the next rip. On the next set,
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take a step back with your right foot, take a
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step back with your left foot, and do a double
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kettlebell front squad. That little tiny march or step between
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sets makes you really have to re establish the tension.
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And this is more of a workshop kind of thing,
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or a training session kind of thing, or a one
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on one thing. But if I'm working for you and
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I noticed that you tend to lose that tightness taking
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a step, because it's going to change the rules. You know,
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it's going to change your stance, it's going to change
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how you have to unlock everything to take a step
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forward and a step back. It's just a very simple
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drill that might help you. The next thing is this
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comes from my Olympic lifting background, but again, clean it
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anyway you can, Okay, clean any we can, and then
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when you're here, I would suggest bringing your heels together
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at first, but I want you to just do the
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dip portion of the jerk. So I want you to
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dip pop, bring it back down, dip pop, bring it
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back down. The reason I want you to do this
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dip dip pop, bring it back down drill is a
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lot of people when they clean the weight, they clean
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it and get real soft under the bell. As a
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load gets up, you've got to plank. You've got to
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rack and plank those bells after a clean. Okay, So
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we talked about the v grip. We talked about the
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catch the rack. The next thing I want you to
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do and either film it have someone film you, is
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look at your elbows. Your elbows should barely move on
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a kettlebell clean. I got a great phrase from Jeff Hemingway.
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He always talked about the kettlebell clean is like you
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know an old Western and the guys are having a
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shootout with the six guns, you know, the six shooters.
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Those elbows should should not eat. You can do it.
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I mean, your elbows probably shouldn't even ever move off whatever,
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well the core, whatever your elbows are touching when I
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bring my when I bring my shoulders packing down in
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an early squeeze. My elbows are what they're on my obliques.
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They're at the bottom my rib cage. When I go
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swing clean my elbows should never not touch that spot
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on the bottom of my rib cage. They might move
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a little bit. Don't overthink it. But one of the
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things I want to consider is it could be a
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purely technical issue. Also Part two. It could be because
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the load is bigger. Man, if you could, if we
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had any other options, this would be great. But the
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only options you gave me is this. But one thing
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I want to think about is cleaning a thirty two
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in your left hand and a twenty four, and you're right,
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do a set whatever that is, a single, a triple five, whatever.
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Put the bells down, go to the other way. So
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you'll do a set now with the thirty two in
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this hand and the twenty four in this hand. Having
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that doing it that way, it's not such a huge
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jump and load, but it is a massive jump in asymmetry.
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And the nice thing about asymmetry is it very often exposed.
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Is the actual weakness you might find that you have
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on one hand that perfectly deal and I don't know
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which one's going to be perfectly deals with the kettlebell
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clean oddly, very often, at least in certifications, when we
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do asymmetrical double cleans, very often people will find that
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they they have a really good technique with their non
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dominant side. It's the dominant side that's always been horse
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and everything up. And actually you have to kind of
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turn the dials of your you know, your speed, your
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intensity on the on your more dominant hand than on
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the less dominant hand. These are all ideas. One of
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these is going to click and help you. If that doesn't,
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you know, honestly, George, maybe it's time to hire a coach,
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get another set of eyes on you, and you know,
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make it work. I hope that helped. I think that's
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an interesting question, and it's a lot more common than
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I think people imagine when you're working in groups. Thank you.
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We have a question from John, and I like John.
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Here's what John says. My name is John. Pause for
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your joke. I'll give you a second. So for those
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of you who know if your name is Dan or
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John on this podcast, I always stop, and what a
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lovely name. I've said that joke so many times that
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the joke now has a joke of itself. That we
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are now in a second generation of joke on this
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and I appreciate it in a sense, John, this is
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a grand joke. Good. I'm thirty six years old and
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eighty pounds. I'm a former college baseball player and high
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school hockey player. But the day, but these days, the
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only sport I consistently play is golf. Oh we call
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golf a sport. Okay, hit on golf. There a little joke.
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One of my biggest training goals has always been improving
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rotational strength and maintaining athleticism. And John asks us what
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can we do for rotational strength? Now? He had some
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exercises for one thing. Folks, and for those who've been
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listening to the podcast for a while, you know that
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I'm not a massive believer in training rotational strength in
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the weight room. John has a few ideas here, but
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let's go through it. As a new father to a
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five year old daughter, I found your Weekend Warrior program
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to be the best fit for this season of my life.
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Very good. Good and the Weekend Warrior Program. By the way,
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it's interesting, I just realized that I'm doing the Weekend
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Warrior Program myself now without even realizing it. I slid
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my Wednesday workout to Tuesday, So I'm doing Monday, Tuesday
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Walk Walk tonic Wednesday and Thursday, and then I'm lifting
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harder on Friday, which is exactly the same basically as
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doing the weekend Warrior program. Just made me laugh because
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I anytime you adapt, you get new insights. Once my
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wife and I are both back to work and our
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daughter starts daycare, I'll hopefully be able to get back
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towards a more consistent training routine. Yeah, it is interesting
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how children will completely dictate how you train. Now I'm
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helping my grandchildren get to school, and it just reminds
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me of just how it was joyful but joyful clutter folks.
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That may be a great name for a band, Joyful Clutter.
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Given my goal of increasing rotational strength, my thought process
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has been performed the running back complex on Saturdays with
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offset bells, which is an interesting way to train rotational strength.
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And he's going to use a sixteen to twenty and
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make the press days primarily single arm presses. My thought
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is that the asymmetrical loading will help build more rotational
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control and strength. And I got to tell you, I'm
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very pleased John that you said that because I think
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there's some wisdom there are there any additional movement patterns
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you would recommend adding to the program to better support
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your goal. Anything that would compliment the current structure without
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adding too much more extra volume would be helpful. Long term,
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my goal is to work back towards completing multiple runs
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of the armor building formula while incorporating offset loading, and
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eventually doing the ABF with offset twenty four and twenty
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eight kilo bells. That's a good goal. I currently have
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two sixteens, one twenty and one twenty four bell For now,
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my priorities are being present with my daughter, getting walks
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in with my family, and saying consistent with training where
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I can. I'm a medical device sales rep, so I
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get plenty of steps in during the day between operator rooms, etc.
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But the mornings come early and the nights are short.
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For the foreseeable future, I'm going to add two things
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because I love what you're doing, so folks. For rotational strength,
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his idea armor building complex with different side loads every
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round you'll swing, which obviously real easy. I put the
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bells in the ground and then I step on the
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other side and it automatically switches it's also a great
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way to get a workout done very quickly. And single
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arm presses, I think there is value in that. One
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of my first articles I wrote for dragon Or It
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was about my love affair with the single side press
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because I think it works a lot of things. I'm
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going to give you an exercise, and anyone who's been
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listening for a while its probably already knows the answer.
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No surprises here. The suitcase carry very quick, very simple.
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Every step you take with a suitcase carry challenge. So
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if I have it in my right hand, it's going
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to challenge my left side. Stu McGill, after having present
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on this, went up to his lab and he found
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out how good this exercise truly was for right said
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the next thing I want to tell you. I don't
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know if you have a sandbag or anything, but it
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is you could even do with your child. You'd have
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to clear it with mom. I think with my sandbags,
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I have those real tight. They're very small, heavy sand bags.
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They're almost shaped like a like a they're in They're
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a circular shape and all the weight is here. One
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of the things I've been doing lately is when I'm
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doing my Grade eight One of the rounds is as
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I walk with my sandbag and by the way, oh,
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you don't even you probably need to do anything. At first,
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just march with the sand bag because as that pulls,
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I try not to let myself do this. Then the
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next set I try to you know, this is an
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important point. Don't bring the sand bag to your knees.
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Bring your knees to the sand bag. Now, obviously you
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have to drop it a little bit. So when you're
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doing marching in place or these marching sand bag twists,
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and again, I'm not going, you know, I'm not throwing
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it all the way back here and then throwing her
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all the baby back there. And why well, because I
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don't want to go to the chiropractor. Okay, my friend
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Mike Matthews, who's my physical trainer, he's my physical therapist.
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I apologize. I love the guy, I just don't want
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to see him that often. So what I do with
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the sandbag is, okay, you got to when you're marching
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in place or marching march skipping, I guess mean more,
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bring your toes up, bring your knees up, and try
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I try as best I can to bring my knees
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up as high as I can and just a little
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bit of a touch the knee. Right knee comes up,
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I twist a little touch, left knee comes up, twist
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a little touch. I guess you could do it the
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baby and you might end up being in the child
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being in protective services. So maybe that's not a good idea.
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But you don't need very much load to do this.
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I have a gosh. I think it's a fifteen pound
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and a twenty pound sand bag. The twenty pound sand bag,
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I don't think i'd need anything heavier. You could probably
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also just do this holding a light dumbbell like this
385
00:24:07.880 --> 00:24:11.559
and doing the same drill. If it was a kettlebell, oh,
386
00:24:11.640 --> 00:24:14.359
I don't know. Probably the eight kilo bell would be great.
387
00:24:15.599 --> 00:24:18.799
Not much more than that, hold it by the horns
388
00:24:19.119 --> 00:24:23.559
and just don't you know, don't whack your kneecap like
389
00:24:23.599 --> 00:24:27.160
you're trying to drive a hammer, you know, drive and
390
00:24:27.240 --> 00:24:31.119
nail into the ground with the hammer. So I would
391
00:24:31.119 --> 00:24:34.200
go in this order suitcase, carry right away, throw it
392
00:24:34.279 --> 00:24:36.720
right into your program, don't even think about it. Make
393
00:24:36.759 --> 00:24:41.599
it your daily finisher. Try this cross crawl. I get
394
00:24:41.599 --> 00:24:45.200
that concept from Tim Anderson. But again, you're just going
395
00:24:45.279 --> 00:24:49.759
to be going like this. When I'm at workshops with Tim,
396
00:24:49.920 --> 00:24:53.079
He'll start talking about cross calling, and I'll find myself
397
00:24:53.799 --> 00:24:56.720
seeded with my right my bringing my left knee to
398
00:24:56.720 --> 00:24:59.359
touch my right hand, bringing my right right knee have
399
00:24:59.400 --> 00:25:02.480
to touch my left I'll find myself doing it, and
400
00:25:02.519 --> 00:25:05.039
it's weird. It's because when I do that, and I
401
00:25:05.079 --> 00:25:08.480
do that marching drill out there right there, in fact,
402
00:25:08.839 --> 00:25:12.680
I get some great inspiration for writing and doing things
403
00:25:12.680 --> 00:25:17.400
around the house. I just completely changed my front. I've
404
00:25:17.440 --> 00:25:20.640
added a bunch of red rock and some vases. I'm
405
00:25:20.640 --> 00:25:25.519
gonna add some empora to emphora, you know, just to
406
00:25:25.519 --> 00:25:27.680
make it look a little bit more like a Mediterranean
407
00:25:27.720 --> 00:25:31.519
thing out there. Red rock, Mediterranean love, the idea that
408
00:25:31.599 --> 00:25:34.519
all came from this drill. So it's going to make
409
00:25:34.559 --> 00:25:37.480
your mind activated, which is one of the reasons I
410
00:25:37.480 --> 00:25:41.319
love doing crosscraws so much. It really builds up, you know,
411
00:25:41.400 --> 00:25:47.200
that the hemispheric thing about the human body, and I
412
00:25:47.200 --> 00:25:49.839
think it will help you with your golf game. Reminder,
413
00:25:49.920 --> 00:25:55.279
though you're not throwing the sand bag, you know, back
414
00:25:55.319 --> 00:25:58.640
into another county. All you're doing is just bringing the
415
00:25:58.680 --> 00:26:01.240
knee to the sand bag, and you're trying to get
416
00:26:01.240 --> 00:26:05.680
a little bit of rotational work. Don't overdo rotational work
417
00:26:05.839 --> 00:26:09.400
if you like, you know, driving in cars a long way.
418
00:26:09.640 --> 00:26:15.000
Thank you, great question and congratulations on your baby. Well,
419
00:26:15.119 --> 00:26:18.960
we have a great question from Randall. I spent time
420
00:26:19.160 --> 00:26:24.160
sometime recently dealing with shingles to read your book The
421
00:26:24.279 --> 00:26:27.160
Kettlebell Companion. Well, I have to tell you, anytime you
422
00:26:27.200 --> 00:26:30.960
have a disease or an illness, my books are great
423
00:26:31.000 --> 00:26:34.519
for you. I came to the part that talks about
424
00:26:34.720 --> 00:26:38.319
get ups and goes to the different progressions such as
425
00:26:38.440 --> 00:26:40.960
left hand being stuck to your right knee. These would
426
00:26:41.000 --> 00:26:43.240
be get backups, but we're not going to worry about
427
00:26:43.240 --> 00:26:46.559
it right now, and so forth. I asked my kids
428
00:26:46.559 --> 00:26:49.119
if they wanted to play a fun game and brought
429
00:26:49.160 --> 00:26:52.279
them through the entire progression. I have a twelve year
430
00:26:52.319 --> 00:26:55.440
old daughter, twin eleven year old boys, and a two
431
00:26:55.519 --> 00:26:59.119
year old boy, and a medal for me for dealing
432
00:26:59.160 --> 00:27:01.839
with all that at once. They had a blast. We
433
00:27:01.839 --> 00:27:04.799
were laughing, everyone was smiling, and even the two year
434
00:27:04.799 --> 00:27:09.400
old was trying to emulate the older ones. Best of all,
435
00:27:09.759 --> 00:27:12.240
my kids get exercise and I had fun doing it.
436
00:27:12.759 --> 00:27:15.799
Just thought you would appreciate knowing your book helped to
437
00:27:15.960 --> 00:27:20.599
provide some needed joy on an otherwise miserable day due
438
00:27:20.599 --> 00:27:24.000
to the shingles. Keep up the good work, and thank
439
00:27:24.039 --> 00:27:29.400
you Randall, thank you. I think you've noticed a theme,
440
00:27:29.519 --> 00:27:33.480
gentle listener through this podcast about you know how many
441
00:27:34.480 --> 00:27:39.200
parents are asking about exercise advice and it's such an honor.
442
00:27:40.559 --> 00:27:43.119
And I mean that, I mean you know. I've had
443
00:27:43.200 --> 00:27:49.279
former students ask me for help about their kids. It's interesting. Yeah,
444
00:27:49.359 --> 00:27:52.000
let me mess up two generations of your family, But
445
00:27:52.480 --> 00:27:57.799
anytime someone asked me help in training, it's a delight.
446
00:27:57.960 --> 00:28:01.079
And thank you for those who don't. No the get
447
00:28:01.119 --> 00:28:04.200
back Up. I have a video of it on my
448
00:28:04.279 --> 00:28:07.400
YouTube channel, and it's in a lot of my books.
449
00:28:07.200 --> 00:28:11.039
It's also in Fitness Forge. I think that's my new
450
00:28:11.039 --> 00:28:14.279
book over Dan john University dot COM's last bookstore. It's
451
00:28:14.279 --> 00:28:18.680
in there, and it's real simple. The easiest way to
452
00:28:18.759 --> 00:28:21.880
do it is have everyone start on their belly stand
453
00:28:22.319 --> 00:28:24.960
and then say get back up. Get on your left side,
454
00:28:25.000 --> 00:28:27.279
get back up, get on your right side, get back up,
455
00:28:27.720 --> 00:28:30.640
get on your back, get back up, get in the
456
00:28:30.680 --> 00:28:34.480
push up position, plank get back up. Then you make
457
00:28:34.519 --> 00:28:36.759
it hard so you stick your right hand to your
458
00:28:36.799 --> 00:28:39.640
right knee for the whole five. You stick your left
459
00:28:39.640 --> 00:28:41.799
hand to your left knee for the whole five. You
460
00:28:41.839 --> 00:28:43.880
stick your right hand to your left knee for the
461
00:28:43.960 --> 00:28:47.839
whole five. Back to that cross crawling question right there.
462
00:28:48.680 --> 00:28:51.039
Then you all five. Then you stick your left hand
463
00:28:51.079 --> 00:28:53.200
to your right knee for all five. Then you can
464
00:28:53.240 --> 00:28:56.519
do variations like hands behind your head, which is hilarious
465
00:28:56.559 --> 00:28:59.880
for the push up position, plank, hands in your back pockets,
466
00:29:00.240 --> 00:29:02.680
and then you can also do group settings where you
467
00:29:02.759 --> 00:29:07.359
hold hands, you cross hands. It's delightful. It's a great
468
00:29:07.400 --> 00:29:11.359
way to warm up a team. Everybody enjoys it. If
469
00:29:11.400 --> 00:29:13.720
I was a coach American football again, or even the
470
00:29:13.759 --> 00:29:18.160
europe the world's version of football, that would be our
471
00:29:18.200 --> 00:29:21.400
warm up. You get up off the ground twenty five
472
00:29:21.559 --> 00:29:26.319
forty times, you warmed up, you have some laughs, and
473
00:29:27.079 --> 00:29:29.880
you're ready to go. Thank you for that. Randall meant
474
00:29:29.920 --> 00:29:34.599
the world to me and I appreciate it. Okay, Wow,
475
00:29:34.640 --> 00:29:37.200
that's fast. This is our last question today. And this
476
00:29:37.279 --> 00:29:40.000
question comes from Justin and he was able to get
477
00:29:40.000 --> 00:29:45.519
this question to us just in time. It's a joke
478
00:29:45.559 --> 00:29:47.920
I've said many times in this podcast and I've always
479
00:29:48.000 --> 00:29:51.640
regretted it. I've been hunting down your birds of prey
480
00:29:51.960 --> 00:29:57.319
carry challenge. I found sparrowhawk goblet squats with the sending
481
00:29:57.359 --> 00:30:00.480
reps starting to eight and suitcase carries for a rounds.
482
00:30:00.720 --> 00:30:05.559
Great workout. Gosh hawk gobbled squats with eight reps across
483
00:30:05.640 --> 00:30:08.759
and suitcase carries for eight rounds, so you just do
484
00:30:09.200 --> 00:30:11.720
eight reps every time you have the eagle. That's a
485
00:30:11.720 --> 00:30:16.200
tough one. Double kettlebell squat with eight reps and farmer
486
00:30:16.319 --> 00:30:21.279
kelly carry for eight rounds. Yeah, and with twenty four
487
00:30:21.359 --> 00:30:23.880
kilo bells in each hand, and you go about twenty
488
00:30:23.960 --> 00:30:30.880
meters and is the eagle? The eagle might be one
489
00:30:30.880 --> 00:30:34.079
of the hardest challenges I have in my whole thing.
490
00:30:34.920 --> 00:30:40.319
It's completely doable, and it's just so hard, just so hard.
491
00:30:40.720 --> 00:30:48.000
And keeping with the same naming, I added, Okay, fairy genius,
492
00:30:48.880 --> 00:30:52.839
largest North American hawk that is sometimes mistaken for an eagle.
493
00:30:53.720 --> 00:30:57.680
Double kettlebell squat with the sending reps starting at eight
494
00:30:57.720 --> 00:31:00.799
reps and farmer carry for eight rounds. So you go
495
00:31:01.160 --> 00:31:03.960
eight seven, six, five, four three two one on the
496
00:31:04.000 --> 00:31:08.400
double cut about front ones. That is so reasonable. I'm
497
00:31:08.480 --> 00:31:11.680
curious are there any other birds of prey challenges that
498
00:31:11.720 --> 00:31:16.960
I've been lost at time. Okay the bird, okay, okay.
499
00:31:17.039 --> 00:31:21.119
So the word rapt or is an ancient Latin word
500
00:31:21.240 --> 00:31:24.279
and it means to grasp or to carry. And for
501
00:31:24.319 --> 00:31:27.279
those of you who believe a certain faith tradition, you
502
00:31:27.839 --> 00:31:31.079
talk about a thing called the rapture, and the rapture
503
00:31:31.119 --> 00:31:34.319
is literally there was a whole bunch of books I
504
00:31:34.359 --> 00:31:36.880
think Left Behind series. It was even a book, And
505
00:31:36.920 --> 00:31:42.799
you'll also see it in a comedy of about ten
506
00:31:42.880 --> 00:31:47.119
years ago where Hermione Granger shows up and beats up
507
00:31:47.119 --> 00:31:50.319
everybody and I and please, it'll come to me as
508
00:31:50.359 --> 00:31:53.200
soon as the podcast is over. But it's this idea
509
00:31:53.640 --> 00:31:56.960
that God, up in the clouds and heaven just above us,
510
00:31:56.960 --> 00:32:00.400
because the earth doesn't rotate, is going to reach down
511
00:32:00.559 --> 00:32:04.680
and grab all the all the good people and pull
512
00:32:04.720 --> 00:32:08.640
them right up to heaven. Raptor rapture. So I started
513
00:32:08.640 --> 00:32:15.640
calling the uh the loaded carry challenges by raptors birds
514
00:32:15.640 --> 00:32:18.119
are prey. And it's also I'm sure it ties in
515
00:32:18.680 --> 00:32:20.519
to all the sword and the stone stuff that I
516
00:32:20.559 --> 00:32:25.359
have here, because my my motto never let go comes
517
00:32:25.359 --> 00:32:27.559
from the sword and the stone, from the when they
518
00:32:27.640 --> 00:32:31.680
when he uh, when war King Arthur is put into
519
00:32:31.720 --> 00:32:34.599
the with the hawks and the falcon for the night,
520
00:32:35.119 --> 00:32:39.079
never let go when, of course he uses that strength
521
00:32:39.119 --> 00:32:41.880
to pull the sword out of the stone. And I
522
00:32:41.920 --> 00:32:45.000
think it's fascinating. Do I have other ones? And again
523
00:32:45.119 --> 00:32:47.599
I would say this, they've been lost to the to
524
00:32:47.720 --> 00:32:51.480
the sands of time. Back when I used to train
525
00:32:51.720 --> 00:32:55.680
in my old house, in that huge area we had
526
00:32:55.720 --> 00:32:58.240
in the back, I would just come up with the
527
00:32:58.279 --> 00:33:02.799
silliest damn names. So we now in my workout, we
528
00:33:02.839 --> 00:33:06.720
do have an exercise. We have a bird here in Utah.
529
00:33:06.799 --> 00:33:09.480
It's called the red tail and it's the I think
530
00:33:10.279 --> 00:33:13.519
I wouldn't say it's the unofficial mascot of the University
531
00:33:13.519 --> 00:33:16.559
of Utah, but I don't know if it's the official
532
00:33:16.599 --> 00:33:19.960
mascot or the unofficial, but it's right there. The Unit
533
00:33:20.000 --> 00:33:24.400
of Utah has several logos they use, but redtails is
534
00:33:24.400 --> 00:33:26.920
a movement we use in the gym, and you're right,
535
00:33:27.359 --> 00:33:32.759
it should be a raptor. We have a particular bird
536
00:33:32.799 --> 00:33:36.839
here called the Cooper hawk that really loves my backyard
537
00:33:36.880 --> 00:33:39.200
because every time it kills a pigeon, it always leaves
538
00:33:39.200 --> 00:33:42.880
all of its feathers there, but we had one that
539
00:33:43.119 --> 00:33:45.519
was the Cooper Hawk, but I can't remember what it was.
540
00:33:45.960 --> 00:33:49.240
But I love this idea, and you know, for fun, Justin,
541
00:33:49.759 --> 00:33:52.640
maybe we could have some people share in the notes
542
00:33:52.680 --> 00:33:58.599
any of their loaded carry challenges. One thing I don't fer.
543
00:34:00.440 --> 00:34:02.160
I don't know how to say it, that North American
544
00:34:02.160 --> 00:34:05.240
Hawk name, but I love it. I like your Hawk idea.
545
00:34:05.400 --> 00:34:10.519
You're this hawk idea because when we do the Eagle,
546
00:34:11.039 --> 00:34:13.639
it's the sixty four total reps, eight sets of eight
547
00:34:13.679 --> 00:34:16.400
in the double Cutabell front squad with twenty fours with
548
00:34:16.519 --> 00:34:21.480
double twenty fours. That's what wipes everybody out. The loaded
549
00:34:21.480 --> 00:34:26.559
carries to be frank suck, but it's the damn front squads.
550
00:34:27.079 --> 00:34:29.599
So I think your idea of eight seven, six, five,
551
00:34:29.639 --> 00:34:33.400
four three two one is a lot more reasonable. And
552
00:34:33.519 --> 00:34:35.440
maybe you'll have to come up with a name for
553
00:34:35.519 --> 00:34:38.559
that that doesn't make me sound like an idiot when
554
00:34:38.599 --> 00:34:42.760
I try to say it. During the podcast, Oh boy,
555
00:34:42.880 --> 00:34:45.519
thank you, Justin. I got to tell you that was
556
00:34:45.559 --> 00:34:49.639
a nice trip down memory lane right there. Much appreciated
557
00:34:49.760 --> 00:34:52.480
and all the questions today were fabulous. This was a
558
00:34:52.519 --> 00:34:57.480
great podcast, at least for me, you know, and listen reminder.
559
00:34:57.599 --> 00:35:00.800
If you have questions, please set them to the podcast
560
00:35:00.840 --> 00:35:07.039
at podcast at dan john University dot com. I do
561
00:35:07.119 --> 00:35:09.679
my best every week to answer each and every question,
562
00:35:10.320 --> 00:35:13.079
and until next time, let's all keep on lifting and
563
00:35:13.159 --> 00:35:14.320
learning and thank you.
