A while ago I commented on a video posted by Steve Cotter, one of the best KB instructors you will ever find.

I often look up Steve’s videos, because they are absolutely amazing!

In this one vidoe of “jump squats” I am of a different opinion on how to cue the descent (lowering phase):

Steve recommends “sitting back in the descent”.

This cue, in general, produces a greater forward lean of the trunk.

It’s the way powerlifters squat, with the barbell on their back, in order to maxmize the use of the hip joint.

Steve shows these jump squats as an assistance exercise for the KB jerk and if you “sit back” as you descend for the KB Jerk and create that trunk lean, the KB’s are going to fall away from the body.

KB’ Jerks, Front Squats (any kind) and Overhead Squats (any kind) should be performed by initiating the descent from the knees.

I learned the difference of initiation from the hips vs knees from great Australian Strength Coach Ian King - check him out.

With respect,
Karsten Jensen
www.yestostrength.com

Q: What are the Best Core Exercises for the deadlift?

A: The biggest mistake I see trainers/coaches make is “if it’s hard, it must be good” thinking.

So, if crunches can bring a client to the “burn feeling” that must be good. Right?

Wrong!

The recruitment pattern of muscles is EXTREMELY specific to the movement performed - a fact that I have talked about before (see my functional training article - with the scientific references)

So, in order to determine the best core exercises for the deadlift, we should ask:

1. What is the role of the abs/torso muscles during a deadlift?
2. Which exercises brings out a higher level of contraction/muscular tension in the SPECIFIC function (see above) than during a regular deadlift?

Without going into too much detail about physiology, the role of the abs is “anti-flexion” of the spine (assuming the goal is to perform the deadlift with a straight spine) - One of the best exercises to improve that aspect is HEAVY Zercher Squats with sandbags or HEAVY Front Squats with Kettlebells.

Two other goals are “anti-rotation” and “anti-lateral flexion” - one arm deadlifts, suitcase deadlifts and Farmer Walks would be my first choices.

As good an exercise as it is - considering the principle of specificity of recruitment - Turkish Get Ups is most likely not the best exercise to strengthen the core for the deadlift.

Karsten Jensen,
www.yestostrength.com

One of the promises of Combination Exercises is “Lean and Mean in 20 minutes or less”.

Here is one way to accomplish this:

Excercise: Kettlebell Bearwalks + Renegade Row + Kettbell Clean and Press + Front Squat performed with no rest between components. Click the link above to see a video of the exercise.

The Front Squat is not in the video, but will greatly add to the benefit of the exercise.

Load: 6-8RM

Sets/reps: 1 rep of each component -rest 1 breath -2 reps of each, rest 2 breaths until you can’t keep up any more.

Rest 60 seconds and repeat, possibly with a lower weigth.

Goal: As many reps as possible in 20 minutes.

If you decide to give this exercise a go, I would love to hear about your progress.

To your success,
Karsten Jensen

PS: This is an exercise for the advanced athlete/client, who must be able to perform the individual components of the exercises with impeccable form before attempting the combination.

PPS:”Combination Exercises” is the 10th of 21 Insider Principles of World Class Strength and Conditioning”. Get your FREE report when you sign up for our bi-monthly newsletter.