KHS 210 final

Implement equipment examples

WATER
kettlebells
elastic bands/springs chains
medicine balls
bosu (half ball)
stability balls
balance
kegs
logs/bars
thick bars
farmers walk bars
tires
sledgehammers
sand bags
heavy bags
clubs
battling ropes
sleds/vehicles
stones
super yoke
vibration devices

what can kettlebells improve

grip strength

what is special about a kettlebell

the leverage changes as a kettle bell moves and grasped off center of gravity

what does the handle on a kettlebell allow for

swinging freely

normal weight range of kettlebells

5 to 200 pounds

history - what was the name of the sport using kettlebells called

girevoy sport

what are the three lifts involved in girevoy sport

snatch jerk long jerk

how many kettlebells used for a snatch in girevoy

1

how many kettlebells used for a jerk in girevoy

2

how many kettlebells used for a long jerk in girevoy

2 cleaned

what is the biathlon competition format

number of jerks in 10 minutes followed by number of snatches in 10 minutes

what is the long cycle competition format

number of long jerks in 10 minutes

what is pood use

weight measurement unit:

1 = 16 kg
1.5 = 24 kg
2 = 32 kg

kettlebell grip to use for a press

bottoms up

kettlebell grip to use for a pushup

bottoms up

kettlebell grip to use for a horn grip

bottoms up

kettlebell crush grip

handle faces down - palms on both sides of the ball part squeezing

kettlebell waiter grip

handle up - plam under bottom of the ball part

bottoms down kettlebell grip

can be used for a push up with feet elevated off ground

kettlebell swing exercises

box squats
short swing
2 arm swing
1 arm swing
hand to hand swing
double KB swing
alternate swing
side step swing
swing squat
movement variations

kettlebell turkish get ups

lunge style
lunge variation
squat style
no hands
KB arm bar

kettlebell cleans

rack walks
1 arm hang
1 arm dead
2 arm hang/dead
anchored
alternating
bottom's up
crossover

kettlebell OH presses

1 arm
side press
push
waiter
1 arm 1 leg
seated
sots
bent press
alternating

kettlebell basics

floor press
bent over row
renegade row
push up
curl
triceps extension
wrist drill
many abs

kettlebell leg exercises

1 leg DL
RDL
plie squat
front squat
OH squat
hack squat
goblet squat
split/lunge
racked lunge
OH/lateral lunge
pistol
dragon twist
cossack/messier
step-up

other kettlebell exercises

snatch
jerk
low windmill
high windmill
farmers walk

what are sleds/vehicles good for

resisting linear movements - building horizontal strength

metabolic challenge

pushing or pulling

sleds/vehicles variations

multiple handles to push from low and high positions

automobiles and trucks used

sled/vehicle exercises

rope pulls
rope drag
reverse drag
high extended
low push
high tight
harness
side

what are kegs

fluid filled or sand filled drums

why are kegs useful

they provide unbalanced resistance because fluid moves

requires strong grip and stabilization

what is the normal weight range for kegs

20-30 pounds up to greater than 300 pounds

keg exercises

carry
OH squat snatch
clean/press
slam
back squat
lunge
good morning
bear hug squat
press
zercher front squat
toss
deadlift

what is useful about logs

mid-range grip support

filled with water to add resistance and balance

vary in length

normal log weight range

80-130 pounds

log/bar exercises

incline bench press
carries
OH press/jerk
DL/clean and press
team military drills
front squat/thruster
log deadlift

what is the farmers walk

grasp heavy weights and walk/run for distance

what are farmers walks good for

grip strength and endurance

what is contested in farmers walks

max distance per load and time

what is a super yoke

6 feet in length - walks/partial squat

what is good about a super yoke

makes you balance to prevent swaying

what are normal diameters for thick bars

2

what are thick bars good/used for

grip strength training

what is the usual weight of a thick bar

20 and 50 pounds

for deadlifts - how much less weight is used for 2 and 3 inch bars

28% and 55%

what does the magnitude of weight reduction depend on when using thick bars for deadlift

grip strength and hand size

thick bars exercises

curl/reverse curl
presses
upright row
DL/shrugs
bent over row
DB grips

what are sledge hammers used for

striking a tire or a stump

core

how to increase difficulty with sledge hammers

grasp closer to the end of the handle

how to increase speed wit sledge hammers

grasp closer to the head

what kind of swings can you do with a sledge hammer

vertical

what are lighter sledgehammers used for

speed

how can sledge hammer exercises be measured

high rep sets

normal weight for sledge hammers

8-20 pounds

what can be used instead of a tire

trucks and heavy equipment

what do tire flips require

triple extension of hips

what do tire flipping drills target

total body

what kind of tire should be used to start

2X body weight

what tire should be used for strength training

large

what tire should be used for endurance training

moderate size - focus on more reps

tire exercises

cross fit pig
tire wrestling
lift and drive
drags and pulls

what is the key thing about chains

they provide variable resistance

what is another component of chains

they oscillate which creates vibration and a stability requirement

can chains be the sole source of resistance

yes

usual weight and length of chains

6-7 feet

using chains - how are optimal strength gains achieved

80-100% of 1RM where chains make up 10-15% of the total load

important thing to know about chains

more links on the floor = less weight to lift

chain exercises

louie simmons?
box squat
fly
resistance for BW exercises
pull up
squats
deadlift
wave training
bench press
oscillation bench press

key thing about elastic bands

provide variable resistance - more resistance with greater stretch

have an ascending strength curve (as you move through resistance becomes easier)

uses of elastic bands

traditional BW or RT exercises
sport specific movements (verticle jump

locomotion band exercises

walking/jogging
backward walking
side shuffle
carioca walk
march/side march
high crossover march
lateral jog
skipping/side skipping

lowerbody band exercises

ankle bands
squat/split squat
rotation squat with reach
lunge/reverse lunge
lateral/crossover lunges
transverse lunge
anterior reach (1 or 2 arm progression)
reaching lunges

upper body band pulling exercises

standing pulls
bent over pulls
compound pulls
staggered stance
single leg
parallel - alternating one arm

upper body band pushing exercises

standing press
angled press
stepping press
parallel to staggered stance
single leg
parallel - alternating one arm

other band exercises

posterior reach
standing crunch
rotation
extensions
push up

what effects difficulty with atlas stones

shape

what are atlas stones used for

strength

normal weight for atlas stones

10-20 pounds to over 350 pounds

atlas stone exercises

carries

what are heavy bags

punching bags

who/what are heavy bags useful for

grappling athletes

how heavy are punching bags usually

30 pounds to 150 pounds

heavy bag exercises

carry/run
front squat
squat
boxing/MA training
drags
ground and pound
carries
bearhug/throw

why are sandbags useful

unbalanced resistance

how heavy are sandbags usually

10-180 pounds

sand bag exercises

floor press
rotation snatch/clean
snatch
rotational DL
front squat
TGU
lateral lunge
rotation lunge
high pull upright row
OH lunge/squat
clean and press
shoulder to shoulder press with SQ lunge
squat
bearhug squat
military/push press
lateral drag
shouldering
floor wiper
bent over row
OH walk
1 leg DL/row
good morning
staggered squat
burpee
diagonal chops
pullover
sit up

what kind of exercises are clubs good for

rhythmic motions

how heavy can clubs be

1-2 pounds to over 100 pounds

origination of clubs

in india by soldier to increase strength

club exercises

halo swings
side cast/frotn rack
crescent swings
twists
high/low blocks
arm circles

what are battling ropes used for

wave training to increase strength

what governs battling rope exercise intensity

length and diameter of ropes

how to change up exercises with battling ropes

different positions (standing

battling rope exercises

single arm waves
double arm waves
double arm slames
grappler hip toss
sidewinder
clockwise/counterclockwise circles
snakes
tsunami
jumping jacks
ultimate warrior shakes

history of medicine balls

used 3000 years ago by persian wrestlers - later used in PE classes and boxers for core training

what can medicine balls be used for

callisthenic

types of medicine balls

classic leather
rubber
handles
slam (bounce less)
rope

plyometric medicine ball exercises (for power)

jumps
verticle jumps
plyo push up
jump and OH throw
skaters
UB depth jump
OH repeat
slams
side throw repeat
chest throw
side chest throw
jai alai throw
pitcher
squat thrust throw
scoop throw

lower body medicine ball exercises

squat and push
squat and rotation
squat and OH press
step up/down and push
step up/down OH press
step up/down and chop
step up/down with rotation
straight lunge
lunge and push
lunge with rotation
lunge with OH press
chopping lunge
reaching lunge
lateral reaching lunge
transverse reaching lunge
chops
diagonal chop
single leg chop

upper body medicine ball exercises

overhead press
rotation press
y press
curls
upright rows
bent over row
rip pulls
push ups
t stabilization push ups