As a 46-year-old father of 5, there’s one thing that I’ve come to realize with fitness and training as it pertains to getting older…
“Use it or LOSE it”
And you lose it quickly, let me tell you.
This isn’t more apparent than when it comes to explosiveness and power – your ability to move with speed and quickness.
So when it comes to training if you’re over the age of 40, I think you miss a HUGE component (and end up losing a huge component) if you don’t incorporate some explosive training.
There are 2 specific qualities that degrade as you get older (according to both longevity expert Dr. Peter Attia and neuroscientist Dr. Andrew Huberman) …
- Grip Strength
- Jumping Ability
So prioritizing training develop strength in the grip and lower body & hip power (the primary muscles used to jump) is important.
Scratch that… it’s critical.
Luckily, we can use kettlebell training to help develop both.
Here are the 4 exercises (from Beginner to Expert level) that I suggest you learn and incorporate into your current training plan…
Beginner – The Kettlebell Swing
The KB Swing is the foundational kettlebell exercise.
EVERY exercise in your KB arsenal is built off the swing.
You’ll notice that the next 3 exercises below use the hip hinge pattern from the swing as its foundation.
Intermediate – The Snatch
The Snatch is known as “The Czar” of the kettlebell exercises (“Czar” means “king” in Russian).
Personally if I were to pick ONE EXERCISE to rule them all, it’s the SNATCH.
Truthfully, if all you ever did for the rest of your life was…
…you’d be pretty hard to kill.
Advanced – The 1-Arm Clean & Jerk
There are 5 Human Movement Patterns…
The 1-Arm Clean & Jerk incorporates almost 5 of these patterns (Push, Pull, Hinge, Rotate and a bit of a Squat).
It is a complete package exercise.
Expert – The Double Clean & Jerk
This is, by far, my favorite exercise… but it also comes with the most risk.
First you have to make sure you have adequate shoulder and upper back mobility to hold 2 heavy kettlebells over your head.
Second you have to make sure that you have a solid core to protect your lower back… 2 heavy kettlebells are no joke when you hinge back with them. Your spine cannot flex.
If you can dial in your technique and take a patient approach to practice, the Double Clean & Jerk will serve you well in your quest to become (or stay) Ageless & Athletic.
Give those a shot and then hit me up if you have any questions.