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Fitness/Health, Kettlebell

Learn how to box squat (i.e. getting in and out of your office chair) WITHOUT wrecking yourself

This would be an AMAZING poster for the living room ; )


Warm-up: include straight-leg alternating forward bend, extra set of bodyweight squats and hula

Set 1: LC interval* 20kg x 6 sets. rest 7 – 9 min.
*1 min. 10 – 11 rpm + rest 1 min.
Set 2: Double Rack hold 16kg 2.5 min. rest as needed

GPP: push ups x 10 – 15
Russian twist 12 or 16kg x 20 – 30
double bent over row 2×16 or 20kg x 15 – 20
windmill left 16 or 20kg x 15 – 20
Russian twist 12 or 16kg x 20 – 30
windmill right 16 or 20kg x 15 – 20
back squat 20 or 24kg x 20 – 25
Ab wheel x 10 – 15

Cardio: 20 min elliptical – what a crazy ass machine, but it keeps my HR up and does not bother the body like running, cannot believe I ever enjoyed running : )  Below is the video of last set of long cycle interval, the lockout and fixation is coming along nicely.  Endurance is trickling towards less than awful.


Day 4. test

Set 1. LC 16kg 6 min. 9 – 10 rpm. rest as needed.

Here is the Monday video for Denver Chiropractic Center, learning how to properly box squat.  People squat throughout the day getting in and out of desk chairs with ABYSMAL form.  While this is great for our chiropractic practice, it is awful for your body.  Take some responsibility for you own health and become cognizant of the way you are moving your body.  This is the road to awesomeness, beginning today!


About Dr. Jeff Stripling

Hey everyone, I am a Rolla, Missouri-based Active Release Technique (ART) chiropractor who specialises in musculoskeletal injuries, sports injuries, and active physical rehabilitation. Some things that are near and dear to my life are family and friends, my relationship with God, cycling, kettlebells, hiking/climbing, and QUALITY food and drink.


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