You TubeFacebookRSS
Corey Howard - Simple. Functional. Results. CK-FMS Click Here to shop for kettlebells
Home About Testimonials Training Blog Kettlebells Nutrition In the News Request Info Results PT Fit Tips

20.jpg
Learn personal fitness secrets!
Primal Move Is Changing Lives

What is Primal Move?  The easy answer is it’s a bunch of rolling and crawling around on the floor.  The website says “it’s a game-based, play-oriented approach to the art and science of enhancing your movement skill.”  To the outside observer it is child-like playing on the floor.  Those of us that use it in our training say it’s life changing!  

PrimalMoveCrawling.jpg

Imagine you’re a personal trainer but you’re in so much constant pain you can hardly teach others.  You even struggle to make it through your own workouts.  That’s my story.  I have a severe case of scoliosis.  Because of a structural spinal curvature I have days that make life activities very painful.  Recently this pain has forced me to give up any type of strength training that uses external loading; barbells, dumbbells, and kettlebells.  Now imagine you’re a highly sought after cancer surgeon and your back pain has made it almost impossible to operate and save the lives of your patients.  That’s Dr. Luis Rojas's story.  He recently suffered a badly herniated disk which made work and family life almost unbearable.  Both Luis and I seriously questioned continuing our workout programs.  The most difficult part for each of us was our sudden vulnerability coupled with the inability to play with our children and not be the spouse our wives need around the house. 

Enter the Primal Move system created by the brilliant Peter Lakatos.  With its deep roots both in modern science and the most revered of the ancient "body culture" disciplines, it provides you a dynamic new way to effectively retrain your body to reclaim its natural ability to move with elegance, strength, power and speed. Added benefits often include: improved endurance, a reduction or removal of pain, greater energy and a radically improved sense of overall well being.

Primal Move is indeed a fully enclosed system that incorporates all of the necessary elements every fitness program should have; mobility, stability, strength, plyometrics, and conditioning.  It pulls knowledge from various martial arts, Yoga, as well as the Functional Movement System.  With all that being said the first time you experience it you’ll have fun rolling around like a child.  You’ll be shocked at how hard you’re working by simply crawling around on the floor.  You will be amazed at how well your shoulders, back, and hips feel afterwards. 

primalmovehb.jpg

What has it done for Luis and I?  Because I take the time and get at least 4 Primal Move sessions in each week I have no more pain.  I’m still very nervous about externally loading myself but I’m doing things I never thought possible; one arm push-ups, handstand push-ups, odd pistol squat and pull-up variations.  I can work around the house with my wife, and wrestle with my son.  I can be the father and husband my family deserves.  What about Luis?  He says, “As you remember I was diagnosed with an L5-S1 left sided herniated disk.  I was ready to quit exercising as my life was miserable and in pain with neuropathic symptoms.  I could not walk, jog or play with my boys without being in misery.  Furthermore, my symptoms were interfering with my job.  The days I had to perform in surgery I could barely make it.  Medications, physical therapy and even multiple visits to the chiropractor did not improve my quality of life.  I was very skeptical that anything could help me when Corey proposed Primal Move.  Today it has been one month since I started "The Primal Move" routine and I feel 99.9% better.  Corey, Aaron and the team at Results Training have given my quality of life back and make me once again love physical activity.  With the routine I have regained my back strength, flexibility and balanced mobility necessary to feel great every single day.  Thank you all once again for not letting me quit and introducing me to Primal Move.”

We’ve all watched children on the floor.  They roll and crawl around, laugh and have fun, and test their developing movement skills.  Why are we always in such a hurry to grab a barbell or dumbbell and start curling or lunging?  Why not bring your body back to its roots?  Get on the floor and do some basic Primal Moves.  Regain the pain free fun movement you had as a child.  You’ll feel better, get stronger, and have more energy.  This stuff is truly life changing.

*To find our how you can learn more about Primal Move as well as upcoming Primal Move workshop/certification in Sioux Falls, SD go to www.resultsptonline.com  
 

 
Handstand Push-Ups For CRAZY Upper-Body Strength

Putting heavy stuff over your head is the ultimate show of strength.  Always has been, always will be.  Deadlifting, squatting, and every other worthy strength move will always be useful and important, but no exercise separates the men from the boys quite like the military press.  Powerlifting coach extraordinaire Marty Gallagher once made an interesting observation.  Go to an island populated by natives who had never seen strength equipment before and leave a barbell there.  Come back in a week and they would have figured out how to put it over their heads.  It would never occur to most people to lie down to try to lift it a la the bench press.  But putting it over their heads military press style?  It appeals to seemingly everyone the world over.  No wonder it still remains as the classic test of upper body strength – even in a bench press-obsessed world.

So how – if at all – can you replicate the amazing benefits of the military press in your calisthenics training?  How can you sculpt the broad-shouldered doers physique of the dimensionally perfect Greek statues so well that you’re almost mistaken for one – WITHOUT external weight?  The answer is simple, and it lies within your hands.

I’m talking, of course, about handstand pushups.

Many people overlook handstand pushups as a novelty of sorts – a harder variation of regular pushups that you just kick up against the wall and go to town with.  Not something they think of training seriously.  However, when trained with single-minded determination and focus to make them progressively more difficult , they become an indispensable tool in your arsenal of upper body brute strength.  American strength legend Paul Anderson – known by the hard-to-impress Russians as the Wonder of Nature – was a big proponent of them, and he used them as an assistance exercise to help him achieve his 400+ lb military press.  When was the last time YOU pressed that much overhead?  Don’t answer.

So where do you start? 

First things first: your mobility.  If you have a difficult time putting both arms overhead, elbows locked, without wincing and making an ugly face, then you’re not ready for handstands or handstand pushups.  Take some time and improve your thoracic spine mobility and shoulder mobility before you tackle this exercise.  Your joints will thank you. 

If that’s not an issue and you’re ready to give it a shot, start off by stretching your forearms and fingers.  Pull your fingers gently out of their sockets, stretch your hands out and lift your forearms.  Think “jazz hands”, only more manly.

asalkin1.JPG

Next, your hand placement.  It should be the same as it would be for a strict pushup.  Let your arms hang by your sides and flare your lats.  Then put your hands up at about chest level.  That’ll likely be your most comfortable handstand pushup position. 

asalkin2.JPG

As far as your actual training goes, you’ll want to start off slowly.  This is important, because many people aren’t used to being inverted, and it often takes a long time to get adapted to it.  This article may be a crash course in handstand pushups, but don’t take liberties with the whole “crashing” part.  Trust me.  If things go south because you were impatient and did too much too soon, handstand pushups will suddenly seem much less appealing. 

 

You’ll train these next two steps at the same time – first, headstands.  Get your hands about a foot away from the wall, place your head on the floor somewhere in front of your hands (it will vary from person to person based on your build) and get accustomed to the groove of holding yourself there.  Use a training partner if needed

asalkin3.JPG

PRO-TIP: your groove should feel like you’re part of the way through a barbell military press

Next, pike pushups.  First, start with your knees bent and elevated on a chair and hands flat on the floor.  The position should feel stable.  If you feel like you’re going to fall, you’re probably not in the right position.  Change it before you start pressing.  Once you’ve found your position, push!  Practice a few of these in between your headstands – either on different days or within the same session.  Once you’re comfortable doing these on your knees, you’ll move on to elevating your feet on the chair and doing the same thing.  Practice your pike pushups well – they’ll be invaluable to you in building dynamic strength needed to build up to handstand pushups. 

asalkin4.JPG

asalkin5.JPG

PRO-TIP: Your forearms will stay more or less vertical, so your head will touch the ground somewhere in front of your hands, NOT between them.

Once pike pushups and headstands are a piece of cake, you’re ready for handstands!  You will keep practicing your pike pushups and headstands, but the addition of handstands will build up some extra upper body strength in short order.  Once you are good at these, everything else will seem a lot easier.  The same rules apply: use a partner if necessary, and keep your hands at the same width as before.  With arms as straight as possible (imagine you are pushing your hands hard through the floor), kick yourself up onto the wall.  Stay.  Practice this in between pike pushups and make the mind-muscle connection between the two moves.

asalkin6.JPG

Now we’ll add another element: the Russian negative.  It is like a regular negative, but more awful.  These are a bit tricky at first as they require some extra concentration and an emphasis on controlling the descent (you’re not Buzz Lightyear, so no “falling with style”!).  From the handstand, “unlock” your triceps while keeping your delts and pecs tight and lower yourself until your head touches the ground (imagine pulling yourself down).  If you’re strong enough already, push yourself back up.  Congrats!  You’ve just done your first handstand pushup!  If you are not yet strong enough, hold the headstand position, lower your feet, and repeat.  Do enough negatives and pike pushups and you’ll be banging out handstand pushups like it was your job in no time. 

asalkin7.JPG

Handstand pushups against a wall are great, but you’re leaving a lot of strength on the table if you only push from the top of your head to lockout.  Once 5+ handstand pushups are no big deal, it’s time to go beyond.

 

Step one: Increase the range of motion.  My preferred weapon is what I call the souped-up pike pushup.  Check out the video below for a quick tutorial. 

 

From here the process toward greater depth follows the same route as before.  Practice the souped-up pike pushups as deep as you can go, as well as handstand pushups with your hands slightly elevated (use Russian negatives to build up the strength if needed). 

 

Another tool I’ve used is full range of motion handstand pushup holds at the bottom position (I don’t have a pithy name for it yet, so if you come up with one you can name it after yourself).  These suck and will really challenge your balance, but they’ll give you exactly the physical feedback you need to groove the bottom position of your future full ROM handstand pushups.

asalkin8.JPG

And (if you’re really insane), you can take it even further by adding weight.  Ankle weights and weight vests are both good choices.  Or you could just squat more so your legs get bigger and make the movement more challenging for you.  Pick your poison. 

There you have it.  A crash course in handstand pushup excellence.  As far as programming is concerned, don’t overthink it – just practice making them perfect and the reps – and strength – will come.  Best yet: your military press will more than likely go up as a result.  And don’t forget the wise words of Tae Kwon Do grandmaster and Master SFG Jon Engum: The meaning of life is to put heavy stuff over your head.

Give your life some added meaning; get cracking on your handstand pushups today!

 

Aleks Salkin is SFG kettlebell instructor, Specialist in Bodyweight Strength (SBS), and Primal Move Fundamentals instructor.  He grew up scrawny, unathletic, weak, and goofy until he was exposed to the teachings and methodology of Pavel in his early 20s.   After that he was only goofy.  He now spends his time spreading the word of Hardstyle and calisthenics, and regularly writes about strength and health both on his website and on his Facebook page.  Find him online at:

http://www.alekssalkin.com
http://www.facebook.com/alekssalkintraining
http://alekssalkinrkc.blogspot.com/

https://www.youtube.com/user/alekssalkinrkc/videos?view=0

 

 
More...
Learn personal fitness secrets! Get your own personalized workout plan!


Home About Testimonials Training Blog Kettlebells Nutrition In the News Request Info Results PT Fit Tips
5020 S. Tennis Lane, Suite 8, Sioux Falls, South Dakota, 57108 RKC Kettle Bell Certified contact Corey Howard

RKC Corey Howard, has helped hundreds of people attain the body they've only dreamed of by creating personalized training programs in Sioux Falls, South Dakota. Corey Howard's fitness routines promote effective, safe and healthy movement with kettle bells, free weights and other equipment. Site by Gage eServices.