October 24, 2019

If you’ve recently signed up for an Ironman, or are contemplating it, this is for you. 

Finishing this monstrous feat will be a lifetime achievement that you’ll always look back on with a great sense of pride and accomplishment. You might even burst into tears of emotion as you cross the finish line! Signing up and not finishing might hang over you like a dark cloud for many years. Don’t assume you can just rock up and rely on good old guts and determination. Finishing this event will take many months of hard work to build the required level of conditioning. It’s one of the most time-consuming goals you could possibly commit to because in order to build your energy system and endurance you just have to put the hours and miles in every week.

Let’s...

July 17, 2019

A light-hearted guide covering the most important principles of all kettlebell training, as previously published HERE on the Kettlebell Kings blog.

1. Thou shalt not try to hammer a bent nail. Rate movement ability above load lifted. Attempting to build strength, power or endurance on a frame that doesn’t move well leads to long-term failure and injury.

2. Thou shalt not wear a lifting belt, unless you’re a GS athlete performing the jerk or long cycle lifts. Learn to use the lifting belt you were born with. The diaphragm, pelvic floor and transverse abdominus create more tension, intra-abdominal pressure and stability than a belt ever can.

3. Thou shalt not shrug the shoulders. Power comes from the hips during ballistics and from the lats during gr...

March 26, 2019

Along with swings, get-ups are one of the highest value exercises we coaches have available. Swings and get ups complement each other like mature cheddar cheese and a good full-bodied red wine. If the only training you did for the rest of your life involved just swings and get-ups, you’d be able to apply yourself to almost anything, albeit maybe a little bored.

Once you own the technique, I encourage you to try the movement with as many different loads as possible: sandbags, barbells, dumbbells, buckets of water, etc. Kettlebells are particularly good because they allow the wrist to remain neutral. This facilitates a stronger and more stable shoulder. The center of mass of a kettlebell sits on the outside of the forearm, away from the midline, ma...

March 19, 2019

As featured in the Kettlebell Kings blog

A light-hearted guide covering the most important principles of all kettlebell training

1. Thou shalt not try to hammer a bent nail. Rate movement ability above load lifted. Attempting to build strength, power or endurance on a frame that doesn’t move well leads to long-term failure and injury.

2. Thou shalt not wear a lifting belt, unless you’re a GS athlete performing the jerk or long cycle lifts. Learn to use the lifting belt you were born with. The diaphragm, pelvic floor and transverse abdominus create more tension, intra-abdominal pressure and stability than a belt ever can.

3. Thou shalt not shrug the shoulders. Power comes from the hips during ballistics and from the lats during grinds. Shoulder shrug...

February 25, 2019

In part one I offered some tips about how to address the major influencing factors that affect people’s movement ability. These take place outside of their exercise sessions. Now I’ll share some insights about how to help your clients’ movement within their sessions. Firstly, let’s define movement. You may have broken it down differently, but I view our ability to move as being comprised of three trainable components:

BALANCE + STABILITY + MOBILITY = MOVEMENT

BALANCE: When I say balance, I mean motor control, proprioception and coordination. “Balance” is more relatable to clients and less of a mouthful. It’s the ability to assess and react to the physical environment then coordinate and control movement. All movement and performance is increases w...

February 14, 2019

Seeing as this blog is for fitness professionals (or very eager everyday exercisers), I don’t need to begin by selling the importance of human movement as a pre-requisite to all other forms of physical training. But before the meat and potatoes, I’ll start by offering some simple movement assessments that everyday people can self-administer.

January 1, 2019

A tongue-in-cheek guide to help business owners or the self-employed achieve Commando productivity and destroy their to-do lists.

It took me a long time to let go of the Corps, but nowadays I’ve well and truly embraced being a civvie. I occasionally wake up and spend the first few of hours of a school day binge watching Game Of Thrones. I have a haircut that resembles the top of a pineapple. I’ve also adopted the Californian greeting of hugging everyone as a superior (and more hygienic) alternative to hand-shaking. To lead a stress-free life and make time for high-quality leisure I often apply some principles I picked up in the cream of the British military.

1. Prepare to be bumped in the night

To earn the coveted green beret and become a proud Boo...

November 21, 2018

The age of remote coaching is upon us. Here’s how it’s done.

When teaching at various certifications over the past 18 months and presenting at summits, one of the subjects that dominates the attention of fitness professionals most is the mechanics of remote coaching. This blog is written for them, but it also offers a useful insight for anyone considering remote coaching. I appreciate that there are many other ways to skin the cat — here’s what works for me.

Two years ago, I was a full-time trainer and therapist in central London, engaging with people face to face (or hands to skin) for more than 30 hours per week. However, I was faced with the same problem that most self-employed, full-time trainers and therapists encounter. As much as I loved en...

November 16, 2018

At Move Better Be Stronger, we believe that able-bodied humans of all ages should be able to:

·      Walk (a mile)

·      Fall over without injury

·      Get up from the floor

·      Climb a flight of stairs

·      Dash or leap a few feet to avoid danger

·      Lunge and reach for something at ground level without risk of injury

·      Pick up a baby without risking injury

·      Breathe properly (with the diaphragm)

·      Balance on one leg with eyes open for 30 seconds

Being experienced fitness professionals, we—both Ryan Steenrod...

October 31, 2018

Accelerate towards your goals using this magical ingredient.

Like any obsessive self-employed kettlebell fanatic, soon after falling head over heels in love with kettlebell training, I made it my business to collect an entire family of pairs. Back then, I was into kettlebell sport so I had competition bells in all the weights from 8kg to 32kg in 4kg increments. A few years later, I converted to Hardstyle and collected pairs of cast-iron bells from 8kg to 40kg and singles up to 68kg. At the time, I thought that pairs were necessary and optimal.

I stumbled on the ever-surprising benefits of training with offset kettlebells by accident. The inconvenience was forced upon me when I turned my London business into an outdoors and at-home service. It simp...

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