The Best Kettlebell Mobility Exercise – An Arm Bar For Breakfast
Fresh off my 10-Part series on Optimizing the Getup, today I have to be honest; I’m excited to change it up a bit!
I find today’s post particularly fitting – as it’ll help you train and maintain your Getup, as well as improve
- Your health
- Your strength
- And whatever else you value
The inspiration for today’s post stems from my relationship with my wife – no, not that kind of relationship – the kind that most coaches and spouses try to avoid… the, “I’m your spouse and also your trainer” relationship.
To be clear, this is a relationship I’ve wanted NO part of since Angela and I met. In fact, Angela trained with a buddy of mine leading up to our wedding – perhaps the most bang-for-our-buck we spent leading up to our big day.
- She got the results she wanted
- My buddy made some extra cash
- And I had a stress-free relationship with my wife
Angela knows I’m a great coach. Aside from being my loving wife she’s also been one of my biggest supporters through thick and thin. But when it comes to nutrition or exercise advice I’ve learned to, “speak when spoken to.”
…And even then, when spoken to I come up with clever ways to differ from answering.
Angela’s heard – and seen – my client’s successes in their training, as well as my own. And while I don’t coach her, I know for a fact she’s creepin’ on my videos and practicing on her own. (She’s very ninja-esque in a secret kinda way…)
Not to mention she follows all the studs and ladies I follow, so she’s got good technique. Coach Karen, you’re her favorite btw!
I share this with you because of an “ah-ha” I recently had with regards to Angela staying on a consistent kettlebell practice.
As most of you have seen from my Instagram videos, that I have a garage I’ll train out of from time-to-time.
Angela and I are fortunate for many reasons; one being that she gets to work from home, which also means the garage is just a step out the front door…
So of course it figures it wasn’t until I moved a couple of bells inside for mobility work that she mentioned she had started doing, “10 swings here, 10 swings there.”
Deadlifts, Getups, Goblet Squats, Hard-style planks; before I knew it she had built a legit training routine for herself.
After all the times I’d recommended, “just 10-minutes of swings, 3-days a week babe, that’s all you need!” It took removing one-single log from her log jam for results to start flowing:
Make the bells easy to access.
A lot of people might think the garage is easy access, and I’d agree with you.
But it also involves:
- Changing into clothes that you don’t mind getting dirty
- Getting the key for the garage
- Putting your shoes on
- Walking out to the garage
- Unlocking and opening the garage
- And then of course there’s the “creepy crawlers and flyers” that she’s constantly on the lookout for
When you stop and think about it, that’s actually A LOT of steps you have to take to start your workout.
Walk over to the bells and start swingin’.
How does this relate to Arm Bar’s and what does any of it have to do with breakfast?
The Best Kettlebell Mobility Exercise – An Arm Bar for Breakfast
With the bells inside our house, Angela hopped on Simple and Sinister like fly’s hop on, well you know…
The instant access of the bells and frequency with which she trained led to her ordering a yoga mat to protect our wood floor, which later led to me bringing MORE bells in the house and ordering a legit 4×6 padded workout mat.
All of this has led to consistency, which is fan-freakin’-tastic if you ask me!
However, remember how I said I “only speak until spoken too”? I still maintain that stance.
Every now and then Angela will text me everything that she’s done while I’m away coaching, but one thing that never gets brought up is…mobility!
Again to be fair, I never brought it up either. I’ve bitten my tongue numerous times. Right when I’m about to say, “Hey babe, you should consider doing a little warm-up before you start your swings”, I stop myself.
I figure, she’s doing great! Why ruin a good thing?
Tread lightly my friends; happy wife = happy life.
The other day Angela was grabbing her neck so I asked what was up.
She’s mentioned her upper back feeling super tight and her neck feeling restricted to one motion.
I asked her if she felt if she had slept funny or if it was something she felt she did with her workout.
As expected, NOW she asked for my advice.
You see, spouses and family members are no different from your clients. Emotion is what drives action. When you’re:
- In pain
- Want to impress your spouse at your wedding
- Or maybe you have a big birthday coming up you want to feel great for
S#*! gets done!
So now that my poor wife was in pain and asking for help, I could intervene.
I told her,
“Arm bar a day keeps the doctor away.”
Pretty sure Jeff Sokol says that – know that I’m on the same train of thought Jeff!
The Best Kettlebell Mobility Exercise – Find Time for the things that matter most
As I said earlier, my recent coaching experience with my wife spurred the idea for today’s post.
It got me thinking about a lot, specifically about habit development and – well – breakfast!
Over the past 6 months I’ve learned a TON in the Precision Nutrition Level 2 Master Course – notably how important finding time (or lack thereof) and habit development (or lack thereof) are to your results.
As humans, you and I are wired to do whatever is easiest, whatever is simplest. It stems from our survival instincts. Unfortunately now technology has made it even easier to avoid difficult tasks.
Brushing your teeth every morning is a habit. Tying your shoelaces before you walk out the door is a habit.
It shouldn’t surprise you that a lot of your habits happen in the morning.
Think about it:
- You’re getting ready for work
- You’re getting the kids ready
- You’re packing lunches, showering, getting dressed, etc. etc.
It’s all habitual, and it all happens first thing in the morning.
So, in thinking about Angela’s situation I told her “have an Arm Bar for breakfast.”
In other words, put your mobility needs first.
This might mean waking up 5-minutes early to do said Arm Bar, or a set of CARs, or a meditation, or whatever.
For most it might be as simple as not looking at your phone first thing in the morning and instead, putting your health first.
The Best Kettlebell Mobility Exercise – My Story
Despite what you might think, us coaches are far from perfect. I too have had to find time for the things that matter most to me in the morning.
I value my time alone in the mornings and try to cram in as much as I can.
What first started as a 20-minute meditation, has now led to 10 minutes of meditation followed by 10-minutes of mobility work.
I LOVED meditating for 20-minutes in the morning – in fact I got to the point where I did it over 100 days in a row!
We all have the same amount of time to deal with in the day. Meditation is important to me, but so is maintaining and improving my mobility – so I had to make some adjustments.
The Best Kettlebell Mobility Exercise – Perfection is Paralysis
Many people search for the “perfect program” or wait for the “perfect time.”
Instead of wondering and worrying, focus on today, right now, what can you do?
Action is what leads to change, not the thought of action.
In Angela’s case, she slowly made it a habit to do an arm bar a day – and has slowly seen her aches and pains trickle away.
I’m a poet in my spare time…
Breakfast has been touted as “the most important meal of the day.” While that statement can certainly be debated, there’s no denying that the sooner you schedule something in your day the more likely you are to actually get it done.
“So, what’s for breakfast?” You ask?
Whatever is important to you… Put it first. Make it a priority.
- Find time for the things you value
- Do them first thing in the morning
- Avoid training your spouse
… instead wait for them to come crawling to you for help!
- Keep it simple
- Design for sustainability
- And remember, an “Arm Bar a day keeps the doctor away”
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