Sand Bag Rotational Swing Exercise

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey it’s Nick Ortego here. I’m going
to show you how to do a rotational swing
with the sandbag. The sandbag that I’m
using is an ultimate sandbag. It has
handles on it that make it easy to grip
but it also has flaps on the side that
are not so easy. They give you the
conventional grip strength that you get
from using a sandbag for training. So
this rotational swing, you’re gonna start
at a slow speed and pick up speed
once you hone in your technique. The key
here is to have really good posture and
keep the upper spine, the thoracic spine,
the part of your spine that’s even with
the ribcage, keep it fully extended. When
the upper spine is fully extended you
can get a really good complete rotation
When you get that complete rotation
in the upper spine you keep stress off
of the lower spine. Also your hips will
turn a little bit too. I’m going to use
the outside flaps. I wanna work on the
grip strength. Feet are about shoulder
distance apart and I’m just going to
take a breath in and swing it back this
way. And exhale. Each time I go into
rotation, I’m exhaling so it’s like this.
Keeping good posture, turning the hips
and the shoulders, minimizing the turn. By
keeping my posture good, I’m minimizing
the turn in the lumbar spine a little.
Lumbar spine is not meant for too much
rotation only a few degrees at each
segment. Upper spine is meant
for rotation. The hips, those are meant
for rotation. Holding everything tight in
the lower abdominals and bracing the
core as I’m rotating back and forth.
Great for the golf swing, great for the
counter rotation of the torso while
you’re running, great for performance,
great for a conditioning drill. If you do
that for 30 seconds to a minute non-stop
with it high power output and a lot of
speed you will increase your
conditioning in an interval fashion. If you get any
benefit from this video, leave me a
comment below. If you’d like to get
content not available on the blog or the
regular YouTube channel, then click the
link connected to this video you have a
chance to sign up for the Run Better Now
VIP club.

Diagonal Swing With Sandbag

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey it’s Nick Ortego here. I’m going
to show you how to do a diagonal swing
with the sandbag. This is the ultimate
sandbag. That’s what it’s called. What I
like about it is that it does have
handles if you want to use your grip, but
it also has flaps on the side that allow
you to get a more troublesome grip or a
type of grip that will strengthen your
grip strength the same way a
conventional sandbag. It has
interchangeable inside bags that you
fill up with your own sand and I really
like it. This exercise that I’m going to
show you is really good for rotational
power the side that you’re firing off of
it’s going to fire up the glutes, really
improve your explosive capacity with the
glutes. So the way that I start is pick out
your grip. You can have these parallel
handles, these over hand handles can also
grab the flaps on the side. That’s what I
do, flaps on the sides. I want to work on
the grip strength. You set it down on
the side of one of your feet. So I can
have my feet about shoulders distance
apart. I reach down grab it being sure to
use my hips and my legs. I don’t want to
be rounding the spine. Think about
hinging the hips with a little bit of
hip rotation. This is what the movements
going to look like from the side. From
there, I take a breath in swing it up and
back down.
On the side looks like this:
inhale, exhale, inhale, exhale, inhale,
exhale. That’s the diagonal swing with
the sandbag. Do all of your reps on one
side, and then switch over to the other
side. It’s best for high reps
conditioning type work. Got any benefit
from this exercise, leave a comment below.
If you wanted to get more content that’s
not available on the blog or the regular
YouTube channel, then click the link
connected to this video, you have a
chance to sign up for the Run Better Now
VIP Club.

Kettlebell One Arm Row With Ball

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey. It’s Nick Ortego here. I’ll show
you how to do a variation of a
kettlebell row exercise. It works the
upper back and the biceps and here’s how
it goes. So I’m going to have a ball, Swiss ball, Thera-ball whatever you want to call it.
One hand is the placed on that ball
for a little bit of weight and also in
order to get a spine
more easily placed in a neutral position.
So now I’m not rounding my spine like
this I have the spine really long.
Crown of the head is extending forward
tailbone is extending back. A little bit
of a slight curve, neutral, a little more
curve right there and my chest is lifted.
So having one hand on the ball helps
that. Having a hand on a unstable surface
like this also creates the demand for some
shoulder stability in the weight-bearing
arm. From there put a little bit of
weight into the hand that’s on the ball,
reach over and pick up the kettlebell,
and then pull the elbow back.
It looks like this, inhale, exhale.
I’m focusing on getting the elbow and
shoulder blade back keeping the spine
neutral. Very little bit of spinal
rotation
is okay, just be sure your spine is long
that the upper part of the spine is
lengthened. That way your rotation will
be in the upper spine rather than the
lower spine. Give that a try with a weight
you can try for about 10 to 15 reps. You
can also go longer.
It’s not really an exercise that
lends itself to really heavy training
with eight reps or less so it’s more of
a high rep type of exercise, tons of core
stability, shoulder stability, and upper
back and bicep strength.
Leave a comment below. If you’d like to get
more content that’s not available on the
blog or the regular YouTube channel then
click the link connected to this video, you
have a chance to sign up for the Run Better Now VIP club. thank you