Ricky01
Total Posts: 709
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06-07-21 12:38 PM - Post#910931
Hey everyone
Just checking in to see if anyone is still using this approach to moving/training? I know ot is occasionally spoken about in conversations regarding rucking etc.
I had a long term client feedback to about their ongoing progress - which they don't mind me sharing. It is based around Heavy Hands.
My client came to me with the all too common issues of sore knees and hips. We assessed weak points....checked in with usual areas that need some love....one area we started was just 'more' movement.
More 'non' training type movement - dog walking, house chores etc....but also more waking with purpose (sometimes done at home on the spot when the weather did not permit).
Once such way of walking with purpose and usually performed at home was Heavy hands.
Our favourite sequence was:
Front raise (normal maeching with hand coming to shoulder height)....
Side raise (walking like one of the Gallagher brothers)....
Overhead....
Front raise....
Curl....
Sometimes we would put a punch in.
Each movement, usually daily for a minute each.
Heaviest weight was 3kg DB's....lightest was empty hands - in which case up to 100 reps of each might be performed.
This and other gait patterning work (dead bugs, prone paddles etc) and ground based moving has removed the barriers of pain and brought some hard earned and much deserved tone to his shoulders, arms and core.
Simple .... not always easy .... but simple.
Richard
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Dan John
Total Posts: 12292
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06-07-21 02:08 PM - Post#910935
Four days a week here. Love it. I've "lost" thirty pounds since January, and HH is a big part of it.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Ricky01
Total Posts: 709
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Four days a week here. Love it. I've "lost" thirty pounds since January, and HH is a big part of it.
Amazing, well done Dan.
Have you noticed any other pleasing side effects eg improved range of motion at hips/shoulders, stronger shoulders etc?
It never ceases to amaze me how simple things can be all we need....I usually realise this after over complicating things for the millionth time haha.
Richard
Edited by Ricky01 on 06-07-21 03:47 PM. Reason for edit: No reason given.
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Dan John
Total Posts: 12292
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06-08-21 09:03 AM - Post#910951
Actually, it's interesting you asked, as my spine loves it. After doing a lot of hangs, the HH work seems to just lube up the rest of my spinal column.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Ricky01
Total Posts: 709
|
Actually, it's interesting you asked, as my spine loves it. After doing a lot of hangs, the HH work seems to just lube up the rest of my spinal column.
That's amazing.
Just loading up a natural movement patterns I guess. Letting muscles flex and extends as they are supposed to (although loading and movement variations will alter it in different ways).
On a similar note (thinking about gait patterning)....
I was just telling Jordan Derksen that I also heard back from another client who was doing probably the simplest and most boring programme I have ever put together (actually 'programme' is a bit of a stretch....it was daily movement homework)....
It started with frequency method (1-5 times a day) dead bugs and prone paddles (similar to the HH based client, this was done alongside dedicated time for things such as gardening, getting stuck into house jobs he had been putting off eg painting wtc).
In the last few weeks this has become loaded dead bugs (hand pushing as hard as possible against opposite knee, as other arm/leg move as normal) then swapping. This lights up the mid section hugely - but also the arms, chest, hip flexors etc.
He does this alongside tension prone paddles - squeezing tennis balls as he lifts and lowers each hand.
1-5 sets a day of roughly 10-20 loaded dead bugs .. and 50-100 paddles or tension paddles.
That was seriously it....he said his back doesn't hurt and hips and shoulders are moving better.
He is running again (only a little - this was the cause of much of the back, hip and knee issues), though I have encouraged lots of walking with 1 (sometimes 2) decent length hikes per week.
And alongside some diet advice his abs are popping for the first time in years.
Simple, not easy, but simple.
Richard
Edited by Ricky01 on 06-09-21 06:43 AM. Reason for edit: No reason given.
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dan44
Total Posts: 103
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Actually, it's interesting you asked, as my spine loves it. After doing a lot of hangs, the HH work seems to just lube up the rest of my spinal column.
That's amazing.
Just loading up a natural movement patterns I guess. Letting muscles flex and extends as they are supposed to (although loading and movement variations will alter it in different ways).
On a similar note (thinking about gait patterning)....
I was just telling Jordan Derksen that I also heard back from another client who was doing probably the simplest and most boring programme I have ever put together (actually 'programme' is a bit of a stretch....it was daily movement homework)....
It started with frequency method (1-5 times a day) dead bugs and prone paddles (similar to the HH based client, this was done alongside dedicated time for things such as gardening, getting stuck into house jobs he had been putting off eg painting wtc).
In the last few weeks this has become loaded dead bugs (hand pushing as hard as possible against opposite knee, as other arm/leg move as normal) then swapping. This lights up the mid section hugely - but also the arms, chest, hip flexors etc.
He does this alongside tension prone paddles - squeezing tennis balls as he lifts and lowers each hand.
1-5 sets a day of roughly 10-20 loaded dead bugs .. and 50-100 paddles or tension paddles.
That was seriously it....he said his back doesn't hurt and hips and shoulders are moving better.
He is running again (only a little - this was the cause of much of the back, hip and knee issues), though I have encouraged lots of walking with 1 (sometimes 2) decent length hikes per week.
And alongside some diet advice his abs are popping for the first time in years.
Simple, not easy, but simple.
Richard
Richard - are you able to explain hand paddles or post a link to an explanation. I fully understand dead bugs, which have worked brilliantly for me. Maybe hand paddles are a similar game changer??
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Ricky01
Total Posts: 709
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Dan John
Total Posts: 12292
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06-09-21 03:30 PM - Post#911003
Great video!!
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Ricky01
Total Posts: 709
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06-09-21 04:26 PM - Post#911004
Great video!!
Thank you sir
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Vicki
Total Posts: 8196
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My experience is that seniors generally fall into two categories, those that move and those that don’t. The ones that do not move much don’t like to move and use their stiffness, aches & pains as reasons they will not move more. On the other hand, those that move generally enjoy doing things and moving. Or they understand that if they do not move they will increasingly not be able to move and have more aches and pain.
I like your advice and find getting up and doing “something” every hour helps keep my body feeling good. I have now added Prone Paddle & Dead Bug to my “something.”
I was just telling Jordan Derksen that I also heard back from another client who was doing probably the simplest and most boring programme I have ever put together (actually 'programme' is a bit of a stretch....it was daily movement homework)....
It started with frequency method (1-5 times a day) dead bugs and prone paddles (similar to the HH based client, this was done alongside dedicated time for things such as gardening, getting stuck into house jobs he had been putting off eg painting wtc).
In the last few weeks this has become loaded dead bugs (hand pushing as hard as possible against opposite knee, as other arm/leg move as normal) then swapping. This lights up the mid section hugely - but also the arms, chest, hip flexors etc.
He does this alongside tension prone paddles - squeezing tennis balls as he lifts and lowers each hand.
1-5 sets a day of roughly 10-20 loaded dead bugs .. and 50-100 paddles or tension paddles.
That was seriously it....he said his back doesn't hurt and hips and shoulders are moving better.
He is running again (only a little - this was the cause of much of the back, hip and knee issues), though I have encouraged lots of walking with 1 (sometimes 2) decent length hikes per week.
And alongside some diet advice his abs are popping for the first time in years.
Simple, not easy, but simple.
Richard
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Dan John
Total Posts: 12292
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06-10-21 12:18 PM - Post#911025
You all got me reading Maffetone's Get Strong! again. He has a recommendation to Overhead squat like every hour on the hour...now, that's an idea.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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iPood
Total Posts: 2360
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06-10-21 01:32 PM - Post#911027
You all got me reading Maffetone's Get Strong! again. He has a recommendation to Overhead squat like every hour on the hour...now, that's an idea.
Five DKOHS, then a few paces of DKRackCarries and a few DKCleans are enlightening.
Just my two cents…
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Ricky01
Total Posts: 709
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My experience is that seniors generally fall into two categories, those that move and those that don’t. The ones that do not move much don’t like to move and use their stiffness, aches & pains as reasons they will not move more. On the other hand, those that move generally enjoy doing things and moving. Or they understand that if they do not move they will increasingly not be able to move and have more aches and pain.
I like your advice and find getting up and doing “something” every hour helps keep my body feeling good. I have now added Prone Paddle & Dead Bug to my “something.”
I was just telling Jordan Derksen that I also heard back from another client who was doing probably the simplest and most boring programme I have ever put together (actually 'programme' is a bit of a stretch....it was daily movement homework)....
It started with frequency method (1-5 times a day) dead bugs and prone paddles (similar to the HH based client, this was done alongside dedicated time for things such as gardening, getting stuck into house jobs he had been putting off eg painting wtc).
In the last few weeks this has become loaded dead bugs (hand pushing as hard as possible against opposite knee, as other arm/leg move as normal) then swapping. This lights up the mid section hugely - but also the arms, chest, hip flexors etc.
He does this alongside tension prone paddles - squeezing tennis balls as he lifts and lowers each hand.
1-5 sets a day of roughly 10-20 loaded dead bugs .. and 50-100 paddles or tension paddles.
That was seriously it....he said his back doesn't hurt and hips and shoulders are moving better.
He is running again (only a little - this was the cause of much of the back, hip and knee issues), though I have encouraged lots of walking with 1 (sometimes 2) decent length hikes per week.
And alongside some diet advice his abs are popping for the first time in years.
Simple, not easy, but simple.
Richard
Thats amazing Vicki. I am thrilled rhat you took something from it.
I totally agree, getting up and moving regularly....easy to stop thinking it isn't important to do, but a game changer either way over time.
Richard
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Ricky01
Total Posts: 709
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06-12-21 04:38 PM - Post#911044
You all got me reading Maffetone's Get Strong! again. He has a recommendation to Overhead squat like every hour on the hour...now, that's an idea.
Barbell in the living room time again haha
Richard
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DanMartin
Total Posts: 20705
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06-12-21 11:06 PM - Post#911046
I found a pair of 3 pound Heavy Hands on eBay. I purchased them.
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AAnnunz
Total Posts: 24932
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Hi Rick,
Two weeks after surgery to remove a synovial cyst from between my L4/L5 lumbars, I was given the go-ahead to train with light dumbbells. Since walking short distances several times a day is an integral part of the rehab process, I combined the two into a walking-while-lifting routine much like the one you gave your client. It worked like a charm.
At 75, no one expected my recovery to be fast, but it has far exceeded expectations, and I expect to be given my surgeon’s blessing to start working my way back up to pre-cyst intensities at my final post op this week. Of course, I've done other things to help my cause, too, but the HH-like protocol was certainty a big factor.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
Edited by AAnnunz on 06-13-21 03:31 PM. Reason for edit: No reason given.
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Ricky01
Total Posts: 709
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Hi Rick,
Two weeks after surgery to remove a synovial cyst from between my L4/L5 lumbars, I was given the go-ahead to train with light dumbbells. Since walking short distances several times a day is an integral part of the rehab process, I combined the two into a walking-while-lifting routine much like the one you gave your client. It worked like a charm.
At 75, no one expected my recovery to be fast, but it has far exceeded expectations, and I expect to be given my surgeon’s blessing to start working my way back up to pre-cyst intensities at my final post op this week. Of course, I've done other things to help my cause, too, but the HH-like protocol was certainty a big factor.
That's amazing, congratulations. It's funny how exploring the gait pattern and being a little creative can take the brakes off recovery and strength training.
Richard
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Vicki
Total Posts: 8196
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My very condensed understanding from my reading about the Maffetone Method is that it is about running, improving one’s running ability by building their base, by keeping their heart rate under their maximum (180-age). This is to improve aerobic capacity.
How would one use this method with KB Swings? I usually do 1-hand alternate swings 10/10 X 10 on the minute or 20/20 X 10 with a 30 sec rest between sets. My HR is below my max when done. Should I increase my sets &/or reps as long as my HR stays under my max?
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Steve Rogers
Total Posts: 6158
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06-15-21 10:58 AM - Post#911097
Hi Vicki. Here's how I apply Maffetone's method to kettlebell conditioning. He's said that he only considers his formula valid up to age 60, so I use 120 bpm as a soft heart rate ceiling. Most training volume is below this but I occasionally let it get higher for training variability. I keep my sets in the 8 to 12 second range (usually 7-10 reps per set for swings) and rest until I feel ready to go while practicing nasal breathing. If I'm wearing a heart rate monitor I sometimes use a threshold for heart rate recovery (about 105 for me) before starting the next set. I'd increase the number of sets rather than reps/set for more aerobic base building.
| "Coyote is always waiting, and Coyote is always hungry." |
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Vicki
Total Posts: 8196
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06-15-21 11:30 AM - Post#911098
Thanks Steve. I really respect your opinion on this. Would you say I am good to continue doing sets as long as my HR is under 120 (what I figured for my ceiling, like you.) Or should I "respect my age" and keep my KB swing sessions at 15 minutes or less?
I am thinking of seeing just how long I can work up to going while keeping my HR 120 or less. Would this build my base? Or is this not a wise thing to pursue?
There is a limit to how much I can do as my body lets me know by feeling very worn when I push to much. This happens with to many days exercise without a day off or to much done in one day. If I do little enough, intensity or quantity I can continue endlessly. The fun is figuring out "the perfect balance" with what I choose to do.
Hi Vicki. Here's how I apply Maffetone's method to kettlebell conditioning. He's said that he only considers his formula valid up to age 60, so I use 120 bpm as a soft heart rate ceiling. Most training volume is below this but I occasionally let it get higher for training variability. I keep my sets in the 8 to 12 second range (usually 7-10 reps per set for swings) and rest until I feel ready to go while practicing nasal breathing. If I'm wearing a heart rate monitor I sometimes use a threshold for heart rate recovery (about 105 for me) before starting the next set. I'd increase the number of sets rather than reps/set for more aerobic base building.
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DanMartin
Total Posts: 20705
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My very condensed understanding from my reading about the Maffetone Method is that it is about running, improving one’s running ability by building their base, by keeping their heart rate under their maximum (180-age). This is to improve aerobic capacity.
How would one use this method with KB Swings? I usually do 1-hand alternate swings 10/10 X 10 on the minute or 20/20 X 10 with a 30 sec rest between sets. My HR is below my max when done. Should I increase my sets &/or reps as long as my HR stays under my max?
I'd get a heavier kettlebell.
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Steve Rogers
Total Posts: 6158
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06-15-21 01:24 PM - Post#911102
Thanks Steve. I really respect your opinion on this. Would you say I am good to continue doing sets as long as my HR is under 120 (what I figured for my ceiling, like you.) Or should I "respect my age" and keep my KB swing sessions at 15 minutes or less?
I am thinking of seeing just how long I can work up to going while keeping my HR 120 or less. Would this build my base? Or is this not a wise thing to pursue?
There is a limit to how much I can do as my body lets me know by feeling very worn when I push to much. This happens with to many days exercise without a day off or to much done in one day. If I do little enough, intensity or quantity I can continue endlessly. The fun is figuring out "the perfect balance" with what I choose to do.
Hi Vicki. Here's how I apply Maffetone's method to kettlebell conditioning. He's said that he only considers his formula valid up to age 60, so I use 120 bpm as a soft heart rate ceiling. Most training volume is below this but I occasionally let it get higher for training variability. I keep my sets in the 8 to 12 second range (usually 7-10 reps per set for swings) and rest until I feel ready to go while practicing nasal breathing. If I'm wearing a heart rate monitor I sometimes use a threshold for heart rate recovery (about 105 for me) before starting the next set. I'd increase the number of sets rather than reps/set for more aerobic base building.
You're welcome Vicki. I appreciate your confidence in my opinion. I think it would be quite appropriate to increase these workouts to see where they take you. You could try adding a minute per workout until your HR exceeds 120 or your recovery suffers. Then I'd start varying the duration using that as an upper limit and 15 or even 10 as a lower limit. Either a short, medium, long rotation or roll a pair of dice to provide some random variability.
| "Coyote is always waiting, and Coyote is always hungry." |
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Vicki
Total Posts: 8196
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Thanks. I'll now have some fun finding my KB limits within my max heart rate.
Edited by Vicki on 06-15-21 02:02 PM. Reason for edit: No reason given.
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