I'll admit it: I was far from an early adopter of kettlebells. These great training implements were apparently first introduced in Russia in the 1700s, yet I didn't really use them much until the past 3-4 years. So, I guess you could call me a late adopter. For the record, this wasn't just a belated protest of the Soviet Union; I was also the guy who held out on getting a cell phone until after I graduated college.
In the context of this article, though, my stubbornness is actually a good thing, as it means that I heavily scrutinize things before I adopt them. And, of course, that means that our clients at Cressey Performance don't use new equipment or exercises - and I certainly don't write about them - until I'm sold on their efficacy. While I was sold on their efficacy several years ago, one set of exercises that I had to put to the test myself were overhead bottoms-up kettlebell variations, and in particular, those that were actual presses and not just holds.
I am, in fact, the perfect guinea pig, too. You see, I've got a bum shoulder that's probably going to need surgery someday. I was supposed to have it on 2003, but learned to work around it and have a successful training career in spite of some structural limitaions that came about during my youth tennis career. That said, one of the exercises that has always hurt - regardless of how hard I rehabilitated it - was overhead pressing.
To make a long story short, I've been able to do the 1-arm bottoms-up kettlebell military (overhead) press pain free for a year or so now.
This is likely due to one or more of three different factors...
1. The instability afforded by the kettlebell.
If you look at the research on unstable surface training, muscle EMG is generally unchanged under unstable surfaces, even though force out put is dramatically lower. What does this mean? More of the work you're doing is for joint stability than actually moving serious weights. That can be a great approach for folks with old injuries like mine. In other words, adding instability means you may be able to maintain a great training effect in spite of less external loading. Keep in mind that this applies much more to the upper body - which functions in both open- and closed-chain movement - than the lower body, which is almost exclusively closed-chain movement. I discuss this in great detail in my e-book, The Truth About Unstable Surface Training.
2. The Plane of the Scapula
You'll notice that in the video above, the path the kettlebell takes on the way to being overhead is slightly out in front of the body. Effectively, it's right between directly out to the side (frontal plane) and directly out in front (sagittal plane), as both of these positions are rough on the wrist with kettlebell training and don't lend themselves well to an individual being overhead comfortably. As an added bonus, the plane of the scapula is generally much more shoulder friendly position as well.
3. More of a grip emphasis.
Anecdotally, you'll see a lot of the brighter minds in the business talk about how increasing grip challenges also helps to better turn on the rotator cuff, which fires reflexively. We know that your cuff fires automatically when you pick up a suitcase or deadlift, so it makes sense that it would fire more "potently" when the grip challenge is more significant. While this process, known as irradiation, hasn't been clearly defined or researched, it definitely seems to hold some water. And, it goes without saying that you'll get more of a grip challenge with a kettlebell than you ever will with a dumbbell.
With these three factors in mind, I've made this my first overhead progression back with clients who are trying to get back to overhead pressing following a shoulder injury. We have to do a lot of other stuff to get to this point in the progression, but I definitely see this as one of the initial "tests" of how good that shoulder is doing.
Keep in mind, too, that we're just talking about what goes on at the shoulder. There are also a lot of core stability benefits, too. By pressing with only one arm at a time, there's a greater rotary stability challenge. Plus, all overhead pressing are great anterior core exercises, as you must effectively position the core and rib cage to ensure that the scapula and humerus do what they are supposed to do; you're resisting excessive extension the entire time.
With that in mind, you might be interested in checking out my new resource, Understanding and Coaching the Anterior Core. This 47-minute presentation covers everything from functional anatomy, to the impact of breathing, to exercise progressions/regressions, and programming recommendations. You can check it out HERE, where it's on sale at an introductory discount this week only.
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Good strength and conditioning programs change before people adapt to them physiologically, but rarely do you consider that some people may have adapted to those programs psychologically much earlier. In other words, some people get bored quickly and need to shake things up to keep training fun. To that end, here are five strategies you can employ to make sure that you don't find going to the gym monotonous.
1. Get a new strength and conditioning program.
At Cressey Sports Performance, we generally change programs with our athletes and clients every four weeks. With all of them on their own individualized programs, this obviously makes for a lot of program design responsibilities for our staff. However, an individual gets excited when he or she receive a programs that isn't only new, but uniquely his or hers.
I often see people do the same programs for months and months upon end. There might be a small percentage of the strength training population who can tolerate it, but based on my interaction with thousands of the clients over the years, long-term results are far better when people are having fun. So, if you've been doing the same program since 1994, you might want to consider shuffling things up a bit.
2. Tinker with an existing strength and conditioning program.
It's not mandatory that you overhaul the program; you might just need to tinker with things. Maybe you increase volume significantly in one training session or week to really challenge someone before deloading in the subsequent week. Perhaps you modify exercise selection or the sets/reps scheme from week to week. The variations you can add are limited only by your creativity, but the important thing is that there is some variation in there, particularly if the individual doing the program is someone who gets bored easily.
3. Meet up with a new training partner.
I speak a lot about the importance of having good training partners and camaraderie in the gym. With this in mind, I'm convinced that the fact that people meet and train alongside new people every time they come to Cressey Sports Performance has a lot to do with our success. While consistency is certainly a valuable quality to have in a training partner, the truth is that people seem to work harder when they're surrounded by new people. It may kick-start a little competitive fire or even just be a matter of people not wanting to be perceived as "non-hard-working." Whatever it is, sometimes the people surrounding you during a training session can have a big impact on the effort you put in - and the excitement you take away from the session.
4. Try some new training equipment.
A lot of fitness enthusiasts complain when they go on vacation and check out the hotel gym for the first time - only to discover less than stellar equipment selections. I'm not sure how people got the idea that a vacation resort would make a power rack, glute ham raise, and 2,000 pounds of free weights a priority when designing a resort for the masses, but some people do have this expectation nonetheless.
I'm much more of a glass-is-half-full kind of guy, so I view vacation training as an opportunity to shuffle my training up with some equipment access. It's not going to kill you to use some machines for a week, and you won't waste away if you do more body weight exercises for a few days. Chances are that you'll make yourself really sore and - when you're hitting the dessert bar for the fifth time - you'll feel a little better about yourself knowing that you still worked hard and have the physical reminder of it.
Even if you're not on vacation, you can change things up very easily. It could be as simple as throwing a pair of Fat Gripz on the bar or dumbbell, or using a specialty bar for some squats or lunges.
5. Compete with yourself.
One of the biggest mistakes I see among gym-goers is that they rarely track their progress. It only takes a few seconds to write down what you did in a given session, but for some reason, most people don't log their training sessions. If you can't remember what you've done, how can you determine if you're making progress in the direction of your goals? As an example, a partner challenge we recently developed at CSP is the 2,000-foot sprint on the Versaclimber. Each person goes 100-feet as fast as possible, and you alternate back and forth until you get to the 2,000-foot mark. Our fastest yet is 9:31, and it's brutal.
There's something wildly motivating about seeing improvements from week to week - even if they're only represented by a few seconds on the screen of a piece of equipment. If you find yourself getting bored in the gym easily, then I'd suggest that you start tracking things a bit more closely so that you can head off that boredom before it sets in. Plus, you might actually find that there's a reason to celebrate progress instead of just loathing the trips to the gym!
These are just five strategies to help you keep your strength and conditioning programs and sessions from getting boring, and there are surely many more. If you're looking for some direction to shake things up, I'd encourage you to check out my High Performance Handbook, the most versatile training program on the market.
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Just wanted to offer a quick heads-up that we just updated the website for Cressey Performance. If you're interested in checking it out, you can do so HERE.
We'd love to hear your feedback; thanks!
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As many of you know, my colleagues Matt Blake, Eric Schoenberg, and I introduced our Elite Baseball Mentorships program back in the fall, and the first phase 1 event in early January was a big success. Attendees included strength and conditioning coaches, baseball coaches, physical therapists, athletic trainers, massage therapists, and chiropractors - and the feedback was fantastic.
On this page, you'll be able to find information on the agendas and dates for upcoming courses, see testimonials from previous attendees, and register to take part in the fun. Our next two events will be June 23-25 (Phase 1) and August 18-20 (Phase 2).
As a participant, you'll attend lectures, review case studies, observe training, and interact with hundreds of high school, college, and professional baseball players. We feel strongly that these events provide the premier baseball education experience in the industry, and we'd love an opportunity to show you why.
Over the next few weeks, we'll be featuring some guest blogs from CP pitching coordinator Matt Blake and physical therapist Eric Schoenberg to complement my own writing so that you can get a feel for how this provides a unique, multi-disciplinary educational opportunity. In the meantime, be sure to check out www.EliteBaseballMentorships.com to learn more and sign up, as we expect these to sell out quickly.
All the Best,
Eric Cressey
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Today's guest post comes from the Vice-President and Business Director of Cressey Performance, Pete Dupuis.
Since opening during the summer of 2007, Cressey Performance has called three different pieces of property “home”. In just over five years of operation, we have seen our facility footprint expand from just over 2,000 square feet…to a 6,600 square foot unit, which eventually became a 7,600 square foot space…to our current place of business, a strength & conditioning playground that measures to just a shade over 15,000 square feet.
As the Business Director at CP, I have had the (mostly enjoyable) responsibility of identifying potential new property, envisioning its potential, and ultimately executing on our visions. This past summer I had the pleasure of attacking the project of a full-on facility relocation for the second time since CP opened its doors.
Since our Grand Opening in late August, the dust has settled, and in the blink of an eye, we find ourselves six months in to our new lease. We have survived another “busiest baseball off-season” in the history of our business, and I now have the time to reflect on this big step that we chose to take in doubling our space and expanding our staff by two full-time employees.
So, we’ve built three gyms; what did I learn? With a little reflection, I came to three quick conclusions as it relates to finding the right piece of real estate for your business in the fitness industry.
1. Commercial space that meets your needs is not hard to find.
Seeing as how our economy hasn’t exactly flourished since we began this whole entrepreneurial adventure back in 2007, one lesson we’ve learned time and time again is that property is readily available and not hard to find. As a matter of fact, back in early 2008 when I began to entertain the idea of moving out of our first facility to find greener pastures, I simply kept my eyes open during my drive home.
Within the first three miles of my daily commute from Hudson back to the Boston area, I found three separate street-front signs advertising commercial real estate ranging from 1,000 square feet of available space, on up to as much as 30,000. Most importantly, these weren’t makeshift signs thrown up to catch attention the moment the space became available; these were permanent slots on the address boards that rarely changed. This told me that space was sitting vacant long enough for property owners to pay for signage rather than simply throwing a listing up on loop.net. This also told us that we had leverage before we even walked through the door.
Don’t assume that your hunt for property needs to start on the internet. Drive around. Open your eyes to the signs and buildings you mindlessly pass every single day. There’s a lot more available out there than you’d ever imagine.
2. Your landlord is not your most important contact once the lease is signed.
I ultimately ended up pulling into the parking lot at 577 Main Street in Hudson on an April afternoon in 2008, and was unexpectedly greeted by the Property Manager for the building. This gentleman, Bill, was more than happy to walk me through a vacant unit that was in line with the size and dimensions we were seeking for our next space. Without an appointment of any sort, I stumbled upon an opportunity to tour what ultimately proved to be our home from 2008-2012. What I didn’t realize at the time was that my great customer service experience with Bill on day one would actually prove to be an indicator of what I could expect moving forward.
When upwards of 150 people make their way through your gym on a daily basis, things break. Assuming you pay your rent on time, fixes and modifications are made when you request assistance through the previously agreed upon chain of command, as outlined in your lease terms. However, things get done faster when you’re friendly with the Property Manager. Let’s be honest: shooting Bill a quick text is a lot easier than emailing or calling the building owner, who then forwards the message to his Operations Manager, who then pages Bill to come to their office to discuss the fact that the guys up at CP are complaining that their air conditioner is too loud again.
I have come to the conclusion that, in many ways, Bill is, in fact, the most powerful man at 577 Main Street. More importantly, he is friendly with our clients, actively seeks out conversation with our staff, and truly cares about every square inch of the property on which our building sits. When two feet of snow falls on a Saturday evening in February, Bill spends his entire Sunday plowing. When the ceiling springs a leak in our athlete lounge at 5:30pm on a Friday evening, Bill is in his car and back to our space with a smile on his face. Bill simply gets things done, and you don’t have to ask twice.
If you want to eliminate a lot of headaches and frustration over the lifetime of your lease, I would strongly recommend that you ask to meet the person responsible for maintaining it before you ever sign on the dotted line. Trust me: you do not want to be dealing with Oscar the Grouch every time a light blows out or you need to request that a duplicate key be made for a new staff member. Make it your priority to find your own Bill the Property Manager in addition to simply identifying your dream space. You wont regret it.
3. Patience is a virtue.
During our first four years of operation at 577 Main Street in Hudson, business grew at a rate with which we were very pleased. Our clients regularly filled the parking lot, spent their fair share of money at the on-site café, and generally created a level of foot traffic that caught our landlord’s eye. It was for this reason that he spent the better part of the past two years trying to convince us that we needed to make the jump into “this great unit at the back of the building.”
While we were happy to humor him by walking through the space and having some extremely preliminary discussions regarding costs associated with such a move back in 2010, the feedback we provided could essentially be summed up in one quick sentence: “It is simply too much space for us.” Not surprisingly, walking away from a discussion like that isn’t made easily when the second largest unit in the building has been sitting vacant for months or even years. Our landlord made it clear that concessions could be made. Offers including a month or more of free rent, considerably reduced dollar-per-square foot figures, and more were extended our way.
Fortunately, since the day we started our business, we have agreed that having more space simply because we can isn’t justification for an expansion. We could have been offered the 15,000 square foot unit for the same monthly figure we were paying for 7,600, but the reality is that we wouldn’t have been in a position to generate the foot-traffic necessary for us to A) create an optimal training environment, B) fund the expansion of our staff to meet the needs of supervising such a spread-out facility, and C) create an image of perceived “busyness” necessary to inspire confidence in those who enter our space inquiring about our services (perceived success is important).
Fast-forward to the spring of 2012, and suddenly the timing felt right.
Well, wouldn’t you know it: not only was the space still available, but it was suddenly even more affordable than before. After approaching our landlord to discuss, we ultimately found ourselves with an entire summer of access to the space free-of-charge to prepare for a busy fall opening, access to the building’s loading-dock-height truck for any and all moving needs, unlimited dumpster space for trash removal during the transition, and an anticipated clientele for the fall and winter that actually justified an expansion to double our space.
The ultimate take away from our experience was that you don’t need to rush to expand your business. Aggressive growth strategies for strength and conditioning facilities are likely to lead to half-empty units with full-size rent invoices in the years to follow. As it turns out, CP is not of the “if you build it, they will come” mentality. Sometimes, slow and steady wins the race.
Considering starting or expanding your current fitness business? Check out The Fitness Business Blueprint, a product I collaborated on with Mike Robertson and Pat Rigsby. It discusses all the mistakes we made when opening our fitness businesses, as well as the common mistakes Pat sees in the businesses for which he consults. Mike and I complement Pat's business teachings with training-specific information like assessment and program design. For more information, click here.
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Here's this week's list of recommended strength and conditioning reading:
A Day at Cressey Performance - My old friend Mike Irr visited Cressey Performance a few weeks ago, and wrote up his experience after the trip. Mike has an outstanding perspective, having been a strength and conditioning coach for two separate NBA teams before heading back to school to get his doctorate of physical therapy.
Stretching Doesn't Work - While I think the title is very misleading on how Dean Somerset actually thinks (he's too bright a guy to be this black and white on something), this is a great write-up on improving mobility via non-traditional means.
Anabolic Cooking - This is one of my all-time favorite resources, as my wife and I cook from recipes in this e-book all the time. The author, Dave Ruel, has put it on sale at $40 off this week, so it warranted a mention in this week's post.
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In continuing with our “Best of 2012″ theme to wrap up the year, today, I’ve got the top EricCressey.com videos of the year.
1. Four Must-Try Mobility Drills - This video was part of an article I had published at Schwarzenegger.com. You can check it out here.
2. Cleaning Up Your Chin-up Technique - It's one of the most popular exercises on the planet, but its technique is commonly butchered. Learn how to avoid the most common mistakes.
3. 8 Ways to Screw Up a Row - Rowing exercises are tremendously valuable for correcting bad posture and preventing injury, but only if they're performed correctly.
4. My Mock/Impromptu Powerlifting Meet - After being away from competitions for a while, I decided to stage my own "mock" powerlifting meet just to see where my progress stood. I wound up totaling elite (1435 at a body weight of 180.6) in about two hours.
5. Cressey Performance Facility Tour - We moved to a new space within our building back in August, and this was the tour I gave just prior to the doors opening.
Those were my top five videos of the year, but there were definitely plenty more you may have missed. Luckily, you can check them out on my YouTube Channel.
I’ll be back tomorrow with another “Best of 2011″ feature.
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Compliments of Cressey Performance coach Greg Robins, here are this week's strategies to help improve your nutrition and strength and conditioning programs.
1. Create better tension in the Turkish Get-up.
2. Add fat to your shakes and smoothies for easy calorie addition.
For those of you looking to gain weight, here is an easy way to add more calories into your daily routine. When preparing shakes and smoothies, consider adding sources of healthy fat. Many of these options are easy to include, add a considerable amount of calories, and do so without adding a lot of actual volume.
Some of my favorites additions include: olive oil, coconut, coconut oil/butter, chia seeds, cacao nibs, almonds, walnuts, and nut butters.
3. Watch the kettlebell as reference for swing technique.
It’s great when you have a coach or training partner available to help give you feedback on your exercise form. Unfortunately, this isn’t always the case. One thing I love about the kettlebell swing is this easy way to gauge whether or not your form is staying on point. Check out this table I made for your convenience.
If the bottom of the kettlebell is above the wrists at lockout, there are two probable causes. First, one may be excessively extending the spine instead of fully using the hips; the solution to this would be bracing the core at lockout to keep the rib cage down, and think about squeezing the butt cheeks together. Second, the wrists may be "breaking" - which equates to pulling your knuckles to your nose; the solution to this is to keep the wrists locked in place, but maintain a medium/low intensity grip on the kettlebell.
If the bottom of the kettlebell is in line with the wrists at lockout, you're in a good position!
If the bottom of the kettlebell is below the wrists at lockout, there are two potential causes. First, you may just be raising the kettlebell with your arms instead of using the hips; the solution is to think "swing out" and think of the arms as just "connectors" between the 'bell and your body. Second, this faulty position may come from a "death grip" on the kettlebell; you'll want to relax your grip to the same medium/low intensity I discussed earlier.
4. Activate the glutes in all three planes of motion.
Glute activation is obviously an important element in many of our warm-ups, and programming strategies. However, we tend to focus primarily on glute function in the saggittal plane. Bridging variations dominate weight rooms and gyms across the country. It’s important to consider the function of the glutes (max, med / min) in all three planes of movement, and train them accordingly. Make sure you include exercises that attack this muscle group in the frontal and transverse plane, as well as drills to train their function in all three planes at once.
As an example:
Side Lying Clams - Transverse Plane - external/internal rotation.
Side Lying Straight Leg Raise Variations - Frontal Plane - abduction/adduction.
5. Consider using balloons in breathing intensive drills and exercises.
This past weekend, I was fortunate to attend my first course with the Postural Restoration Institute. While the course was not on respiration, we were introduced to a few basic principles used within their approach to aid in respiratory facilitation.
One training aid I found particularly helpful, easy to implement, and under-utilized was - of all things - a balloon!
Using a balloon gives you feedback as to how fully you are exhaling, something many of us think we do, but tend to never fully complete. Additionally, the balloon acts as a source of resistance to help fire your abdominals. This activation is particularly important in heavily extended populations, such as athletes, and active individuals.
Give it a try by including it in drills such as the dead bug, or supine 90/90 belly breathing.
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I'm extremely excited to announce a project that has been in the works for quite some time: Elite Baseball Mentorships at Cressey Performance. Folks have been requesting these for years, but I resisted the urge to go through with it until the time was right - and that time is now!
Working with me on these mentorships will be two awesome minds who play a big role in helping CP provide comprehensive, synergistic programs for baseball players. Matt Blake is the pitching coordinator at Cressey Performance, and Eric Schoenberg is a physical therapist who handles some of our toughest cases. The rest of the Cressey Performance staff will also be on-hand to assist with the practical portions of the event, and answer questions during the observation periods.
The first mentorship will take place January 6-8, 2013. Here are the specifics:
Cressey Performance Elite Baseball Mentorship
Phase 1: Understanding and Managing the Pitcher
Sunday, January 6
Morning Session: Lecture
8:30-9:00AM – Registration and Introduction (Eric Cressey) 9:00-10:00AM – Understanding the Status Quo: Why the Current System is Broken (Eric Schoenberg) 10:00-11:00AM – Functional Anatomy and Proper Movements of the Shoulder and Elbow (Eric Cressey) 11:00-11:15AM – Break 11:15AM-12:15PM – Common Injuries and their Mechanisms (Eric Schoenberg) 12:15-1:00PM – Lunch (provided)
Afternoon Session: Lecture and Video Analysis
1:00-2:00PM – Flawed Perceptions on "Specific" Pitching Assessments and Training Modalities (Eric Cressey) 2:00-3:15PM –Key Positions in the Pitching Delivery: Understanding How Physical Maturity and Athletic Ability Govern Mechanics (Matt Blake) 3:15-3:30PM – Break 3:30-4:45PM – Video Evaluation of Pitchers: Relationship of Mechanical Dysfunction to Injury Risk and Performance (Matt Blake) 4:45-5:30PM – Case Studies and Q&A
5:30PM Reception (Dinner Provided)
Monday, January 7
Morning Session: Practical
8:00AM-10:00AM – Physical Assessment of Pitchers: Static and Dynamic (Eric Cressey and Eric Schoenberg) 10:00-11:30AM – Prehabilitation/Rehabilitation Exercises for the Thrower (Eric Cressey and Eric Schoenberg) 11:30AM-12:00PM – Lunch (on your own)
Afternoon Session: Observation at Cressey Performance – 12PM-6PM*
Tuesday, January 8
Morning Session: Practical
8:00AM-9:00AM - Preparing for the Throwing Session: Optimal Warm-up Protocols for Different Arms (Eric Cressey and Eric Schoenberg) 9:00-10:15AM – Individualizing Drill Work to the Pitcher (Matt Blake) 10:15-11:30AM – Throwing Program Progressions (Matt Blake) 11:30AM-12:00PM – Lunch (on your own)
Afternoon Session: Observation at Cressey Performance – 12PM-6PM*
* The afternoon observation sessions on Monday and Tuesday will allow attendees to see in real-time the day-to-day operation of the comprehensive baseball training programs unique to Cressey Performance.
Observation of live training on the CP floor with our professional, college, and high school baseball players will allow you to experience firsthand our approaches to:
• Programming
• Proper coaching cues for optimal results
• Soft tissue techniques
• Activation and mobility drills
• Strength/power development
• Medicine ball work
• Multi-directional stability
• Metabolic conditioning
• Sprint/agility programs
• Base stealing technique
In addition, you will experience:
• Live throwing sessions
• Biomechanical video analysis using the Right View Pro system
• Movement evaluation
• Live case examples
Location:
Cressey Performance,
577 Main St.
Suite 310
Hudson, MA 01749
Cost:
$899 early-bird (before December 6), $999 regular. No sign-ups will be accepted on the day of the event.
Continuing Education:
NSCA CEU pending
Registration Information: SOLD OUT
Please note that space is extremely limited. We are keeping the size of this seminar small so that we can make it a far more productive educational experience. Additionally, this event will not be videotaped. As such, I’d encourage you to sign up as soon as possible.
Hope to see you there!
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For this installment of exercise of the week, I have to give full credit to Cressey Sports Performance pitching coordinator, Matt Blake. A few weeks ago, Matt and I were having a conversation about ways to expand our exercise selection with respect to developing power in the frontal and transverse planes. We have medicine ball work and a host of variations of Heidens (also known as "skaters"), but you can never have enough.
As the conversation progressed, we got to talking about some of our young pitchers who struggle with finding the right timing to stiffen up on the front leg. They either stomp down early because they aren't stable enough to ride the back hip out a bit longer, or they stiffen up late and "go to mush" on that front leg. We want to train them to accept force on that front leg - and do so with the right position (a position of hip external rotation/abduction, where the athlete is decelerating internal rotation/adduction).
So, Matt asked if it would be possible to simply open the front leg up to make this a more specific deceleration position. So, the Heiden with External Rotation Stick was born.
One of the key coaching points on this exercise is that you want to jump a bit more "up" than "out," as compared to a traditional Heiden. Very simply, this upward movement gives an athlete time to reposition the hip, knee, ankle, and foot correctly to accept this force. If an athlete can't land in perfect technique (knee shouldn't cave in, and the torso shouldn't round over), he or she is jumping too far. Simply reducing the distance of the jump is a great regression. Find a distance that allows the athlete to land without these compensations (or coming up on the toes), and then gradually work to build this up.
This is just another option for developing power in rotational athletes, but certainly one that will add variety and challenge your athletes in new ways, so check it out!
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