Renegade Rows

By Lisa Shaffer What is a renegade row? It’s a great rowing exercise and ab exercise. If you haven’t tried it add this to your next workout and feel the effects for days. Basic renegade row: (beginner level) You will need 2 kettlebells that are the same size. You will also want to be sure […]

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Burpee + Sandbag clean = Crazy Cardio Workout

By Lisa Shaffer This is one of my favorite exercises with a sandbag. It’s simple but brutal. It takes the already dreaded burpee and 1) adds a fun aspect to it and 2) really increases the intensity. As if a burpee needed intensity added to it. But hey, there’s always the fun aspect and it’s […]

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Megaball Workout

By Lisa Shaffer Ever wonder what to do with a medicine ball? Or, if you could do a whole workout with one? I like the medicine ball workouts for active recovery on “off” days or just added conditioning at the end of a weight training session. They are also great exercises to use for Tabata […]

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Rick Bradley

Getting Stronger After Injuries

By Rick Bradley I am currently 47 years old, and had 3 surgeries before the age of 40. I have torn my meniscus, left and right knee. Instead of accepting the limited range of motion my injuries caused me, I was determined to get my knees stronger. Waking up in pain and limping for the […]

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Kettlebell Training with Rick

By: Rick Bradley I grew up chunky, never really in shape. I fell into the trap most American males do- you get married, get old and fat, and then die. Let me fast forward to the age of 37. At 37, I was divorced, drinking excessively, eating gallons of ice cream, and watching The Sopranos. […]

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The dangers of Non-Steroidal Anti-Inflammatory Drugs (NSAID’s)

I have been on a kick about the hidden dangers of NSAIDs for almost a year now. The research has been mounting over the past few years but the point was driven home for me primarily due to the influences of Charles Poliquin, Dr. Mark Schauss, and Dr. Sunil Pai. These gentlemen are strong advocates […]

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knee pain

Kettlebells for Knee Pain

According to a survey by the Center for Disease Control and Prevention, 30% of adults reported some type of joint pain during the last 30 days. Knee pain ranked as primary joint of complaint for this particular survey1. In the world of rehabilitation, scientific literature has been pointing to the muscles of the hip as […]

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How Kettlebell Swings Helped Me Do A Pull-Up

I’m a kettlebell enthusiast.  The kettlebell swing is probably my all time favorite exercise.  There’s so many ways to swing the kettlebell and challenge yourself.  You could go light, you could go heavy (you could do both!), you could swing for reps, swing for time, one hand, two hands, alternate hands, ladders, it’s really endless!! […]

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Swinging Away Back Pain

There have been estimations stating that 80% of Americans will experience back pain some time in their life1 (Web MD, Mayo Clinic). Choosing an appropriate therapeutic, corrective exercise to address back pain can be quite the conundrum. One of the many goals in addressing back pain with movement is not only to modulate the pain, but to keep the […]

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Kettlebell Therapy™: Restoring Movement with Natural Physics

As a Physical Therapist, I have used kettlebells to rehabilitate and promote health in individuals with low back pain, shoulder impingement, ankle sprains, medial knee pain, myocardial infarction, mitral valve replacement, and much more. Who would have thought that a cast iron ball would be so clinically effective and versatile? Like most people, when I […]

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