"Stability = Strength with Integrity Under Load"
Stability [training] is not to see well you can balance on a stability ball / bosu ball.
Can you maintain postural integrity under load? And here's the kicker... it must be reflexive.
Today we will be focusing on reflexive core stability with a very simple (but not easy) kettlebell exercise. The Loaded Carry Series. We will be breaking it down in a sequence.
Loaded Carry Series
Farmers Carry
Deadlift it up while maintaining a stable shoulder.
Do not allow the bell to pull you to one side. This is the reflexive portion of the farmers carry. Begin to pace around in a circle until your grip fatigues on a scale of 8 out of 10.
Without setting the bell down, switch hands and repeat. Keep repeating this process for 5-10 minutes. Once you can manage 10 minutes, progress to the loaded rack carry.
Loaded Rack Carry
This probably looks very familiar to the rack position we worked on in earlier lessons.
Clean the bell to the rack and maintain good postural alignment. Do not allow the bell to pull you to one side and do not lean back.
Begin to pace around in a circle, once your grip fatigues to an 8 out of 10 difficulty, DO NOT put the bell down.
Instead bring the bell down to the farmers carry and continue pacing till your grip fatigues to and 8 out of 10.
Then switch sides and repeat for 10 total minutes. Once you can achieve this--you're ready for the over-head carry.
over-head Carry
This one is my favorite.
As in earlier lessons, clean one kettlebell to the rack and strict press it over-head.
Hold and maintain the lock-out.
Maintain an "Active Static" by continually pushing through the bell at the lockout.
Begin to pace in a circle, as your grip fatigues to an 8 out of 10, DO NOT put the bell down. Instead bring the bell the rack position.
Repeat the same sequence from the loaded rack carry. Once you fatigue to an 8 out of 10, bring the bell to the farmers carry and repeat.
Once your grip begins to fatigues, switch hands and clean and press the bell to the other side and repeat the WHOLE sequence for 10 minutes.
Eventually work your way to 15-30 minutes without setting the bell done.
Once you achieve this, you will become bullet proof.
Stay STRONG!
OSS!