October 2018 Club Fit Briarcliff Trainer of the Month Leslie Schneider
Subject: Become a Stronger Runner — Build Strength, Stay Healthy and Run Faster
My name is Leslie Schneider. I am a Fit Coach and Personal Trainer here at Club Fit Briarcliff. I decided to offer a workshop on Strength Training for Runners since so many runners I encounter have suffered running related injuries including myself. Whether it is Achilles tendonitis, shin splints, or runner’s knee, all of these conditions can be practically eliminated with a regular strength training program designed with runners in mind.
I took up running myself in the early 1990s. I loved the ease of just putting on a pair of sneakers and taking off. It was made all the more fun by participating in 5ks, 10ks, half-marathons, and more. The high from a good run is the ultimate reward. And I don’t want to give it up.
Over the years I’ve dealt with various overuse injuries that came about due to weak or unbalanced muscles. I’ve learned that by incorporating specific strength training and agility exercises at least 2X a week you can continue running virtually injury free for years to come.
The kettlebell swing has been found to bring forth therapeutic relief by preventing further injury and relieving pain. It also can have a corrective benefit, coupled with natural physics, which demands correct spine mechanics throughout the actual swing. The kettlebell swing also reinforces proper functional spine mechanics and in some studies, it has helped back pain sufferers. From a corrective standpoint, kettlebells can be a great tool for individuals with prior low back, shoulder, knee and ankle injuries.
So how does one embark on a kettlebell program? Does the person start with heavy or light weight? Does that same person, start with one handed grip or two?
In general, the kettlebell swing targets practically every muscle in your body, but in particular those of the posterior side; glutes, hamstrings and back. It would make logical sense the more muscles you can hit or fire in one go around with the kettlebell, the more energy(calorie expenditure) is required to fuel the movement. Kettlebell swings are huge fat burners as well as great for your posture.
So if the swing in general is so great, why would it matter if you wanted to do a two handed or one handed swing?
The one handed swing offers similar benefits of the two handed swing plus:
1) The one handed swing helps to recruit smaller and stabilizing shoulder muscles that help keep your shoulder joint in correct position and safely in its socket. That is the main reason, from a rehabilitative and corrective standpoint, the one handed swing is great to strengthen each shoulder and prevent future shoulder injuries. 2) Using the one handed kettlebell swing puts more rotational torque or rotational through the core muscles resulting in additional core recruitment. 3) When using the one handed kettlebell swing it basically doubles the amount of grip strength required to keep hold of the actual kettlebell. As we age, grip diminishes and it’s important to look after a steady and firm grip. Grip strength tends to illustrate a natural sign of overall full body strength.
So if you’re looking forward to starting a kettlebell program or you are incorporating them into your current routine, but don’t know where to begin with utilizing a one handed grip, it’s important to acknowledge mastering the double handed grip first before going to a single handed grip.
In general, there are so many wonderful benefits to kettlebell swinging and in some circles it’s almost revered as a “practice”. The Swing is dynamic and mechanical, but when done correctly, it is an art form because it demands perfect muscle activation which in turn protects and stabilizes the body.
Whether you wish to swing for fun, fitness or corrective reasons, swing with two hands first then ease your way into a one handed grip and stay in that sequence as you begin progressing to heavier kettlebells. So swing away!!
Double Arm Kettlebell Swing:
Single Arm Kettlebell Swing:
If you are interested in taking your training to the next level, Jen is currently teaching Kettlebells, Straps, Boards and Beyond. That is a great way to challenge yourself and change up old workouts. Not sure about taking a class, but would like some individual attention? Jen is available for personal trainings as well! Feel free to send her an email at email@example.com or call her extension at Club Fit Jefferson Valley: 914.245.4040 ext. 1216.
It can be difficult to try new exercises on your own. That’s why we are dedicating a series of posts to help you learn the ins and outs of these particular strength exercises.
Liz Roarty, Fitness Coach and long time member, performs a Bulgarian Split Squat with her toe propped up on a high step behind her. When you are executing this exercise, be sure to center your weight between both legs.
Bend the back knee into a 90 degree angle, keeping the front knee in line with the heel. Keep your shoulders back and your abs tight as you move through this exercise.
Stay tuned in to our series of Hoist Circuit Strength exercises with your favorite Personal Trainers and Fitness Coaches! If you have questions or would like to sign up for Personal Training session, visit our website to find a Club Fit Personal Trainer who is right for you! Contact Fitness Director, Susie Reiner with questions comments or concerns.
Are you new to the HOIST ROC-IT circuit? We have Fit Coaches available to you at all times to guide you through the equipment. We are excited to be offering our members the newest technology in Circuit Training while delivering a safe and effective workout!
By Jack Werther, Parisi Speed School Director, Club Fit Jefferson Valley
From the moment one sits up in the crib, they begin strength training. Strength training is simply a form of physical activity by which muscular fitness is improved by working against an external force. Strength training can take many forms, such as lifting free weights, pushups, standing up from a seated position, or sprinting. Because strength training can take so many forms, it is beneficial for all ages, from birth until death . . . with one caveat; it must be done correctly and appropriately.
There is no reason for an eight year old to be on a bench trying to press double is body weight, or in the rack trying to squat for a new PR; it’s simply counter-productive. At some point in time that may in fact be something that is appropriate, however at the onset of every strength training journey there are two constants: begin with body weight exercises and have proper supervision. According to the American Council on Exercise (ACE), weight training can commence as early as 7 years old. While physiologically that may absolutely be correct, how many 7 year olds do you know that can perform a pushup or squat utilizing absolutely perfect form? My guess would be none. Once an athlete has mastered the movement patterns with body weight, it is absolutely appropriate to add external resistance . . . with proper supervision. Proper supervision is imperative not only to make sure that everything is done safely, but correctly. There is a big difference between lifting weights and exercising your muscles with weights. Proper coaching ensures the latter; maximizing results and reducing the potential for injury.