Is your Routine too Routine?
Lets take a look at Sally. Sally is 55 and works OptiMind Review and sits and works at a desk 8 hours a day hunched over a computer. Sally is fairly active. She takes moderate walks and hikes with her dog. She skis, and she eats "healthy". But she is frustrated because she has been slowly gaining weight and the pain in her low back and neck has been getting worse and worse. She has made the effort to put herself on a program but she doesn't know all the aspects that are required, she doesn't know how to put it all together, and she doesn't have the support system in place to see her succeed. So a friend of hers tells Sally that her mother's brother's son's girlfriend who is 27 by the way did a boot camp and now looks amazing, and it only took a couple of months.
Sally is PUMPED she Googles "Fitness Boot Camps"and calls the first company on the list. She is excited and signs up for the 530 am boot camp and dreams of a day when she can look like she did when she was in her 20's. After a long day at work, she is going to bed at 1130 pm, and she forces herself to get up at 5am to workout. She gets to the class which has 24 other people along with her and only one instructor. After some light static stretching they are off! Running, squatting, trying to do pull ups, and something called power cleans. She is wrecked afterward and a kind of in pain, but Hey... "No pain. no gain." And Sally is proud of herself for doing "something."
Keeping in mind the above description, we know that she has low back pain among everything else. Just from that one symptom, there could be numerous causes that need to be considered. Her lumber discs could be compressed causing a bulge, herniation or worse prolapse. She could have her arteries, veins and nerves compressed from a tight IlioPsoas and fascia Illiaca. Her lumber erectors and thoracolumbar fascia could be tight and not moving. She could be dehydrated etc, etc, etc. When evaluating somebody, a personal trainer has to keep in mind HOW COMPLEX the body is! Because each of the 24 people in Sally's class need something a little different... Segway
The High pull is a good exercise for beginners who cannot master the swing just yet. Place the feet slightly wider than shoulder width apart. Bend from the hips, then the knees keeping a straight back with the chest up. Pick up the kettlebell and as you dive through the legs now raise the elbows up to the ceiling to just about shoulder height. Now release the arms back to the start position to complete the rep. Beginners can either sync the downward movement of their arms into the next hip hinge downward part of the hip and knee bend or continue as explained to first get used to the movement.