Mobilized Fitness

January 05, 2015 1 Comment

Thanks to everybody for your comments and participation on our last post!

Putting on 8 pounds of muscle in one month is actually on the low end of the scale among a few strong men and body builders that have implemented a similar protocol while training with actual bars and plates versus a single kettlebell.

When I started sandbag training, I was coming from an endurance sports background.  I started as a swimmer that later led to triathlons and eventually placing as an amateur.  I was lean and light with a limited capacity for moving heavy weights.

After the PKB™, I could do more than just body-weight exercises - wherever I went.  

It was the portable and weight adjustable aspects of the PKB™ that gained the attention of a personal neighbor and manager at a training facility with the U. S. Marine Corps at Camp Pendleton.

Sean was his name, and not only did he put in my first order, ever, with the military.  But his order led to several introductions, referrals and ultimately a very important demonstration in front of every fitness trainer on base!

This was how the Marine Corps Special Operations Command (MARSOC) found out about the Portable Kettlebell and ultimately placed our second and largest order with the military!

I met with their trainers and found out how important it was for them to be able to implement specific weight training programs on base that their guys could duplicate when in the field.

"You can't take the gym with ya," said one of the trainers. 

The trainers used the PKB™ in the gym and taught their trainees exactly what they wanted them to do, including: what exercises to do, how much weight to use and the number of reps and sets.  So when the guys deployed, they could replicate the same workouts as prescribed using the same PKBs!

We also discussed the benefits of using an unstable training tool. The handle of each PKB™ is made by threading heavy-weight webbing through molded rubber grips. This – on top of the inherent shifting of the sand inside the PKB™ – creates an unstable load.

Why does this matter? A weight that is unstable recruits stabilizer muscles in ways that solid iron weights don’t. These are muscles that surround your shoulder joint for example and are fundamental in developing strong and stable joints.

 

Do You Travel?

Incorporate in your at-home workouts the same routine you would follow on the road. Below is a workout I’ve used many, many times while traveling.

The movements target core, shoulders and legs – areas of your body that tend to suffer the most neglect when a chunk of your day is spent on an airplane seat or behind the wheel or keyboard.

It’s particularly easy to implement if you’re traveling by vehicle and can haul a couple PKBs in your car – ready and loaded. If this is not you, consider packing a TANK water bladder and use the tub of your hotel room or sink to fill it up. Otherwise, a quick trip to a local hardware store can yield 50 lbs of play sand for less than $5 and you can fill up and empty out your PKB™ while on the move.

In our next post I will detail the key elements we intend to cover for the PKB™ New Year training program.

You´ll get a glimpse of what we have in store and the opportunity to share any questions or thoughts on what has worked for you!

Until then, feel free to try my widely used On the Road Workout below.  I look forward to your thoughts, comments and training notes on staying fit while mobile :)

On the Road Workout: vary reps based on skill and fitness level.

  • 30-50 Swings, start with two-hands then work in one-arm at a time
  • 15-30 Goblet squats: support PKB™ against your chest, elbows pointing down, perform a squat – sit back and down, avoid leaning forward, push off the heals
  • 10-15 Shoulder-to-shoulder press: rest the PKB™ on one shoulder, with both hands while keeping your elbows pointing forward, press the bell over your head and rest on the opposite shoulder. Repeat
  • 10-20 Uneven pushups, or substitute with 30 second to 1 minute plank holds
  • 10-15 Single-leg deadlifts per side: if this is new to you, check-out Cahodes video on proper technique

Tips:

  • Move slowly to warm up, focusing on technique and power through the hips. Speed is your friend if technique remains intact.
  • Use weight that is comfortable. Your goal is to be able to start at the low end of each count and gradually move up in reps.
  • You want to be able to feel your muscles fatiguing towards the end but not so much so that completing the final rep with proper form is slow and painful. You want to remain smooth and in control throughout.
  • Once you reach the top end of reps, increase weight by 5 pounds.

Until then, do us a huge favor and share your experiences, thoughts or ideas on mobile fitness and training equipment. Feel free to comment below or through our Facebook or Twitter channels. If you’ve used your PKB™ at home or on the road, maybe there’s a particular workout you’ve discovered, like Shane’s Conan or John’s oblique crusher!

Check out our YouTube channel for some of these!!!

[EXPIRED] SIGN UP NOW TO GET AN AWESOME NEW YEAR OFFER FROM PKB™



1 Response

William
William

June 08, 2015

I have kettlebells from 26lbs to 106lbs they are standard and Olympic. I went on vacation and brought one and they hit me hard in baggage fee’s. I would love to try yours in exchange for a review on amazon. Im going on vacation again. Thanks William

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