Ask Scott

Hey Mark,
Great question. There can be 3 positions for the thumb position (back, thumbs forward, OR neutral). Neutral is the standard or preferred position, but there are benefits to the other positions, as well. Thumbs back does give a pre-stretch to the rotator cuff muscles in the shoulder and then helps to strengthen them with a little bit of external rotation (turning thumbs upward) when swinging the bell forward. This was always a great added benefit – in my opinion. Thumbs up does not do this BUT keeps the shoulder in a more packed and (potentially) more stable position (shoulders and scapula) – so that’s the advantage there. Without overthinking and overanalyzing, “neutral” is the best way for most people. However, I do consider the other ways based on the rationale I mention and will sometimes incorporate the other techniques.

Thanks Scott!

Scott

How much Magnesium do you take everyday? What type of magnesium do you take?

Thanks

That’s interesting Andrew. I kind of do that without thinking too much about it, but you’re right. In the past, I have wrapped going above and below the Patella (which would minimize PF compression). I can do a quick video on it, but essentially you are wrapping snug above and below – not directly over the patella. Most of the time I try NOT to wrap at all and will only do so when the loads are “upper end” on intensity. Wrap tight around the joints and when you pass over the knee, take some slack. Let me know if you’d still like the video and I can show you.

Hey Anthony.
Well, I think today there is more of an opportunity to combine a rehab background to a fitness background. I can tell you that having the background as physical therapist has been “invaluable” for me in the way I train – and also coach and approach movement. Pursuing a PT education and career is a big commitment and I feel it better serves an approach to strength and performance. Hard to say what’s right for you, but having the combination will be something very beneficial. The ‘hybrid’ rehab professional/strength coach is the ‘new age’ standard (at least in my perspective). It’s a valuable and winning combination.

Hey Andrew.
The follow up to EOS is actually the next book. In addition to that though are NEW programs that are being developed. I have some specific things I want to finish up soon, BUT I do like your idea of a strength program after BB Bodybuilding – guess I’ll have to add that one to the program “pipeline.” Thanks for the great suggestion Andrew!

I’m a nobody, just someone who likes to train. I think 5×5 is going to give you strength an hypertrophy. I’ve heard it called the best of both worlds by certain strength coaches.
A lot of different ways to do it. Sets across with same weight or ramping up each set. I would say it is enough volume

Hey Mark,
5×5 is a great program (and keep in mind there are different variations). The answer really depends on a few things like the individual’s training age (how long they’ve been training) and previous training volume used in a regimen, as examples. Some people will say 5×5 is a beginner program, but it can be a very aggressive program if you’re not used to that type of volume, so it all depends. For most people, 5×5 is definitely going to be a solid strength & hypertrophy program, but there are key variables and progressions to consider. If ONLY doing simple and sinister, then moving into a 5×5, that’s going to be a big jump in terms of volume – but “it depends.” Let me know if this helps or more context is needed. 5×5 is a mass builder for most – yes!

Wow Krista, that’s an interesting question.
My thought is that is that it’s not ideal to do double bell work with 2 different bell sizes. I could see “trying to balance it out” if an equal amount of work was done on each side. And, there “may” be some situations to use uneven loads, but in general – and for a structured program – I wouldn’t do it. I couldn’t rationale the “why” and wouldn’t want to increase the potential of creating more asymmetry (than we already have). Sounds like the situation “is what it is” but wouldn’t be my preference. Sorry if that’s not what you wanted to hear – singles OR equal weight doubles is the way I’d go.

Hey Dominik,
Can you shoot me an email at – scott@rdellatraining.com (scott at rdellatraining.com).
Thanks. Scott

Andrew,
One of the great things about training is that the longer we stick with it, the more we learn about how our bodies work and respond to different variables. For example, your comment on frequency. This is something we have to learn by experiencing. Glad you’re “learning” about how your body works and responds to training. Sounds great buddy and good luck the rest of the way with BB.
-Scott

Question Rocky – is the imbalance “real” or “perceived?” What I mean is there is always going to be a strong side and a stronger side, but is it significantly different? The video commercial is obviously exaggerated, but I get your point. Sounds like your training is balanced for the most part, but my thought is possible more “hypertrophy” training on the LEFT side, and sticking to “general strength” work on the RIGHT (at least when doing something like a 1 arm row). You could experiment with this over 4-6 weeks to see if it makes a difference. If it is “real,” then I many consider “testing” a hypertrophy stimulus on that LEFT side. Or maybe consider a short term “balanced” hypertrophy plan to see how you respond. There will always be some degree of asymmetry and that’s natural, but the video – well, that’s a different story.

Hey Brian,
For the FMS, you can check the page below to see if there’s a local FMS professional by you:
http://www.functionalmovement.com/experts

And for an entry-level KB course, check out the KB user course by StrongFirst here:
http://www.strongfirst.com/courses/kettlebell-course/

Hope that helps! Scott

Hey Rocky!
Glad to hear you took “action” and applied things you’ve learned, that’s awesome and a big congrats. Love to hear that you took away something and applied it. The One Thing has been one of my favorite books to recommend and The Slight Edge is another great one – I’m due to “re-read” that one -:))
As far as training logs – I literally use a standard composition notebook to record all my training sessions.
That is what I’ve used for the last 10 years and I record everything I do in those notebooks.
It allows me to easily track progress.
Maybe I should write an article about it or discuss on the podcast?

Hey Brian,

The page should be easy to find now, you can now click on it from the sidebar.

I do have a pair of voodoo bands. I have used them for a mild case of epicondylitis (on myself) and have to say, them really seemed to have helped. Also have used them for “joint distraction” mobs. I like them to change “sensory” input and they do seem to have some unique applications.

I agree that the KB is more “accessible” tool for people due to the reasons you have mentioned. I would say that most can achieve strength, conditioning, and rehab with kettlebell, yes. The combination of the barbell and kettlebell would be “ideal.” They are both movement tools, strength tools. and performance tools. Love them both and think they are very complementary to each other, but the barbell is the king for max strength.

My book covers barbell and kettlebell exercises. No pictures, but detailed instructions. The book is my philosophy and approach, with some unique concepts about the WHY and the HOW.

I prefer the flip or re-positioning of the kettlebell, it’s more like a “punch” where the wrist moves and the KB floats around but there is absolutely no banging.
A great “drill” is to do a few reps with the 1H swing, then go right into a high pull, then the next progression is to simply go to the snatch. It’s a nice way to get feel for taking the KB higher to eventually snatch the bell.
Main thing: prevent any “banging” on the back of the forearm (I should do a video on this -:))

So many “variables” of course. Most would agree that approximately .7 to 1.0 gram per pound is probably a good goal for a strength athlete/enthusiast. Simple guidelines are protein at every meal, a fist size portion. It is very hard to over consume protein compared to other macronutrients. I am a fan of whey protein, but there are some excellent plant based proteins, as well if whey causes any GI distress. Protein is the constant – fat and carbs will “depend” on goals, training, lifestyle, body comp, etc. Hope that helps.

Great Joe!
Yeah, I know I recommend a TON of books, but was thinking to start to sharing more of my takeaways.
I will say if you are a new trainer, my immediate suggestion would be to start reading Dan John’s work.
“Intervention” would be a great place to start.
-Scott

Thanks Diana!
I will have some resources and much more guidance coming soon.
Nothing to prepare for unless you wanted to check out some videos or do some research on the get-up (in the meantime).
Stay tuned and much more is coming!
Scott

Hey Jeff,
I think you’re question is about using the ‘Starting Strength’ program with KB’s instead of BB’s? Correct?
If that is the case, I agree it would be more challenging for the reason you mention (not having the incremental increase).
I think you could make “adjustments” though. I don’t have the SS program in front of me right now to refer to, but you could possibly take progressions in reps as opposed to load. Then when reps are met, you go to the next bell size up.
I’d be a bit more challenging this way, but could work.
I can explain further if you need, but could be an approach to ‘test.”

Hey Jeff,
I never answered this question (missed this one). Anyway, I think the KB press is a solid alternative to the BB overhead press. I’ve written and talked about this a lot actually. The KB press is a “natural” groove that allows a safe, strong press position for the shoulder joint. I think it’s a great alternative to the BB overhead press (even though I personally love the BB press). I pretty sure my big article on the comparison is on StrongFirst’s website.

Sam, feel free to shoot me an email and I explain more about what the plan is with TGU program in the future.
TGU’s are phenomenal and that was one of the points of the program – to raise awareness about the value of one exercise.
I think that was achieved based on the overwhelming amount of emails and positive feedback I got on this.
Glad you are doing better and hope it was nothing serious.
Scott

Andrew-
Absolutely. The drop-sets should be used on a “limited” basis and not over done.
That’s important to understand.
I think the program could be tweaked or adjusted for the goal of strength vs hypertrophy.
As for the FSQ, I’ve always been a big fan of squats (front, back or other).
Thanks man.

Hey Andrew,

I think there is definitely value is the combination of PTA & CSCS. This does depend on what you want to do, of course, but having the solid background in S&C in addition to the rehabilitative education is a winning combination. I’m a big fan of the CSCS and think it’s such a solid foundation for strength professionals. If you goals are to combine the “hybrid” approach of S&C to rehab, I think this makes a lot of sense and opens doors to continuous education and learning in BOTH areas. This is what it’s about in today’s world – bridging and understanding the gaps between rehab and performance.
If you have more questions, let me know.

Scott

Hey Joe, I just answered your question on the article post.
Be sure to check that and let me know if you have any other questions.
-Scott

Hey Travis,

Great question. What I like for older individuals is partial get-ups. So, if the get-up is 7 movements to get up, I may have someone work on only the first few steps for a while. They may do 1/2 a get up or so, really “owning” each step. There’s no need to rush the get up, especially in this population (IMHO). I also like the idea of longer “holds” in the positions. Additionally, there can be certain drills (within the positions) if there are mobility issues. Arm bars are also a good option for shoulder static strength and proprioception, as well.
Lots of options, but partial get-ups are usually a great regression here.

Yeah, things getting back to normal, but still backed up a bit from a few weeks ago. Thanks the comments and hope that helps.
Scott

Dave – WOW! This is really great question. They are the same, yet they are very different. Here’s a few of my observations:

1-Loads are not necessarily equal (if looking at a 32 vs two 16’s). What I mean is that the 2 16’s feel easier to me vs. the 32 kg bell. So, I’d typically use a bell size up (at least) for double swing equivalence.

2-Double bells, at the right load, are harder. But, I just said doubles feel “easier.” They feel easy at light loads, but when loads are moderate to heavy, double bells are extremely challenging and effective. For most people, learning to swing two bells is more challenging than one. More strength, stability, and coordination is needed. And double swings can “reveal” gaps or weak links.

3-I’ve always felt that 2 bells are “double the impact” vs. a single bell. Your body has to stabilize and generate more strength and power bilaterally.

4-When we look at great training – variation is a KEY principle. Swings are highly effective for a number of reasons. Double swings offer a unique variation to the exercise.

A few considerations on the differences.

(SAP 2.0 is a complete overhaul and NEW training system. I can tell you it’s taken longer than expected, but it will be worth the wait. Keep you posted through the site. Have a few new things on the way that are overdue… Thanks for asking).

Hey Robby,
If you’re feeling good, consider going up to a 20kg or 24kg (45 lbs or 53 lbs). If your swings are pretty dialed in with the 16 kg, I’d probably get a 24 kg bell. For doubles, either 2 16’s or 2 20’s is probably what you want. With your background the 24kg and 2 20kg’s seems just about right – and you’ll get a lot of mileage out of them. However, since you already have the 16kg, you could also just add another to experiment there with doubles. Make sure to learn the nuances of doubles, they are different. Let me know if any other questions.

Hey Jonathan,

This is definitely difficult to quantify as there are many variables to consider and because of individual variation, it would hard to answer.

One piece of data that comes to mind is a kettlebell snatch study (I’ll attach a link below) that demonstrated an average of 272 calories were burned over 20 minutes. But, this is a specific snatch protocol and much lighter load was used compared to your question of using a 106 pound KB. I’ll see if I come across any other data, but this is the one article that I thought of when you asked this question.

Again, I think it would be really hard to quantify that and I’m sure there is no data with that size KB – I’ve not seen any research with “heavy” kettlebells.

https://www.acefitness.org/getfit/studies/kettlebells012010.pdf

Great question.

Hey Nick.
I do. Please reach out via email and I can let you know more about what’s coming.
-Scott

Travis,

Well, what’s interesting actually is that I actually just started reading the book this week (I’ve read so many great books recently and just now getting to my print copy).
I have been totally immersed in it since I started. It is…Fantastic!
Several key insights, one of the biggest things I’ve been thinking about is the “Hierarchy of Athletic Development” by Al Vermeil.
As I’m working with some more novice athletes right now, it makes so much sense.
The other big thing (that Coach Parker discussed in the interview) was about how much a program is dependent on the principles.
Any – and every – great program is designed around solid principles. That really reinforced my own beliefs on quality programming.
I’m still reading and really looking forward to applying the “system” to some of these athletes!
Have no doubt it’s going to produce -;)

Thank you for the comments Travis!
-Scott

Hey Matthew,

Great questions about Jump Training. If I remember, we discussed some things related to jump training and plymotrics with the “late” Dr. Fred Hatfield – in those episodes. He was brilliant!
With jump training, technique, volume, and frequency matter – a lot. A caution to not overdue jumping and typically low volumes are better.
A great course for jump training is called “Complete Jump Training” by Athletes Acceleration.

For kids, it all depends. Mostly try to keep it fun and use it as play, but this depends on age, gender, sport, fitness level, and other factors.
For kids training, check out the work of Jeremy Frisch – he’s amazing (hoping to have him on the show).

Hope that helps.
-Scott

Hey Pete,

Thanks for the feedback about the podcast, much appreciated.

With multiple goals like that, it can be a challenge. Personally, my approach is to focus on a more “phased” approach where I’m focused on one big thing, and then other goals are secondary.
I always remember a great quote, “when everything is a priority, then nothing is” or something along those lines.

I definitely understand wanting to be resilient and well rounded. I would say that if things are working and you’re making progress, keep it at. Make sure to rest and recover – that is KEY. Consider prioritizing training goals to accomplish more.
I’ve been recommending a book called “The System” which is an amazing book, may help to shed some light on training principles for different goals.
Again, if what you’re doing is working, can’t argue that -:)

Always ask – what is the main goal, right now? That dictates training IMHO.

-Scott

It really depends on the goal – and what are the “gaps” in training that need to be addressed.
In general, adding bodyweight training and basic barbell lifts really covers a LOT and can address many different goals.
But, again, this depends on the individual needs and training gaps/goals.

Hi Brad, thanks for posting and sharing your insights from that previous article.
I’m working on some new training manuals and resources, so I will use this feedback in some of the program design.
Also, I’d be happy to post an article with more examples like this, using a “template” – I can explain that in the article.
Thanks for the idea Brad and I will try to remember to post back here (after I publish that article).

Hi Natalie,

Thanks for you questions. (See below)

“People tell me being a PT is a lot less hands on.” Well, it depends on what type of setting you work in – and what you consider less “hands on.” In terms of doing massage, I would certainly agree that it is less “hands on” than a massage therapist. There are potentially a lot of “hands on” aspects though with being a PT (many manual techniques that clinicians use).

“What are some reasons to not be a PT?” Hard to answer because it depends (again) on the type of setting you’re going into. The work hours can be very demanding and as I’ve mentioned..high patient caseloads can lead to burnout. The rewards are very high as you work with many amazing patients and can truly “make a difference” in their lives with their rehab journey. Being a PT is a fantastic career…don’t me wrong – and the rewards are outstanding.

“Are there any health conditions that could inhibit a clinician’s ability to be a PT?” Hmm, I’m not sure exactly what you mean here. What type of health concerns are you referring to??

-Scott