Coming Full Circle With The Sandbell

There are plenty of exercises that really hit the Core Muscles hard but one of the best ones can actually trim your waistline in a very short amount of time. Using the Sandbell, the 360 Exercise produces a heavy target not just on the abs but the entire upper body structure of the arms, shoulders, back and grip; this exercise takes control and focused tension on the muscles used. When practiced correctly, this one exercise can develop powerful and muscular abs.

The constant shifting of the weight makes it even more amazing as you have no choice but to keep control of the bell or else you might hear something crash unless you're outside and you hit a window or a fence. When it comes to weight; I believe to develop great mastery and full flexibility and strength in the exercise itself, be sure to take on no more than 20 pounds, that may not sound like a lot but because of the control and accurate amount of tension it's going to feel way different. I have heard of the 40 lb. 100 rep challenge and for the most part it's basically a marketing ploy. I'm going to give you a quote I made on a forum where it'll give you a complete outlook on why the weight doesn't make you the man, but the consistency:

"Its not the weight that makes you a man, its the consistency to train and learn the value of your body's capabilities according to your range of motion, awareness & the will to stay in peak condition without risking injury. More often than not, ego breaks more than the body does. The physical injuries are just icing on the cake because people buy into the fact that if they don't train beyond their natural abilities they're not worth a damn. I've pushed myself hard for more than a decade and only got one small minor injury during that entire period."

Read that with complete mindfulness. Don't buy into the notion that bigger is always better, you don't need to go to extreme reps with a lot of weight to get amazing results. Pace yourself little by little down to the smallest fraction and you'll still get results. I'm a big dude and never needed to move a ton of weight to become strong, the things I have done were carried over because of my training. Trust me when I say this, no matter how big or small you are, you can get crazy strong with minimal equipment and no more than 20-25 lbs. worth of actual weight. 

Be in control of your exercise or it will hurt you more than just physically. When it comes down to it, if you want powerful Tarzan-like abs, this is a top exercise to make that a reality. Practice with focus, intention, muscular tension (Muscle Control) and awareness of how your body moves within the exercise. Make it work for you and if you want to increase weight, do it for progressive reasons, not to prove how strong you are. Train smart and train awesome.  

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Train For Yourself

I go over different workouts all the time for various reasons and at times it does become overwhelming from trying to do whatever just for the sake of doing it. I don't believe in trying to fit into someone else's ideals because they're stuff is so perfect. People forget that no matter what they make themselves out to be, nothing comes close to doing something for yourself because it leads a path to finding your true self. Practicing many systems and exercises over the years, I became very strong mentally and physically by doing things that suit who I'am.

Training to be like somebody else only makes you 2nd or 3rd rated in the sense where it makes you lose sense of what and who you are further and further away from what's truly there in the first place. Does that make sense maybe, maybe not but don't believe for one second you can't be the strongest version of yourself. It's not something you can just achieve overnight, it takes years of searching, learning different things and know your faults, weaknesses and how you pick yourself up.

I train for me because I know more than anyone what I've been through, good or bad and that fitness is not just a fad or even a lifestyle; its beyond those things. It's my universe, it's what brought me to do the things and choices I make everyday; its my blood, my skin, my soul, my breathing. People can call their way of life a style or something to temporarily do to pass time but they'll never understand what it's truly like to live your training no matter what you do or where you go or who you are with. I have had people tell me that because I do what I do everyday has become easy for me; truth is, it gets harder everyday because I constantly have to find something that's exciting, fun, quick, long, space or hardly any to do something. The only thing easy for me to train everyday without fail is the thought of if I don't do it at all, I lose a piece of my soul and that is something I can't live with. 

Train because you wanted to, not because you crave it or because you don't have a choice, do it because its a part of who you are. I can talk all I want about what works, what doesn't and how this should be and what that sucks and here's the blueprint & all that other crap, it all boils down to what you want to do and you go do something whether it's to experiment or do a routine or hell because you thought something was cool, you're going to do something anyway but do something because you knew in your heart, deep down in your guy that's what you wanted to do in that time. It's not easy being your true self in your training believe me I deal with it everyday yet it brings me to what I love and what it does for me and only me. Train for yourself, no matter what.

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Jungle Fever & Bodyweight Training

I'm hearing the call of the Jungle daily. The experience of moving like a wild animal puts you into a state of mind that not many other systems can touch. Your mentality becomes different and you're channeling that animal spirit within. Repetitions are great and everyone should strive to reach a goal of certain amount of reps in their regimen; however, I'm more for the quality within the quantity instead of just making useless reps at a pace where the form is sloppy and the potential for injury is greater. Nobody's perfect but always strive for quality in your practice.

That's the thing with animal moves and bodyweight training in general where the better quality of your movement the greater your strength, flexibility & endurance comes into play. Everything counts; train your body to become instinctive. How your body reacts to a situation in more extreme cases will either save your life or get you killed and the same goes for saving a life as well. Your movement development interacts with your instinctive nature. Train your body to instinctively act on the ability to crawl, jump, balance and be able to withstand unpredictable durations in situations that you never know how long can go whether in a split second or an hour or more.

The thing with bodyweight exercise overall is not just the luxury of training anywhere, anytime we have all heard it but it's also an opportunity to learn the true secrets and capabilities of our physiology & anatomy. Animal moves whether its from Global Bodyweight Training or from somewhere else, teach us how to control our bodies to become instinctive and be able to react to things you wouldn't expect. It's one of the reasons I have mixed feelings on systems like Crossfit; although it has amazing benefits in certain areas for some people and I like the randomness with the circuits and style of lifting and using your bodyweight it becomes a problem when quality deteriorates and only quantity matters. I believe if you're going to do something random or looking to shape up in a circuit style of training, make quality just as equal or more so than the quantity of the workout.

Practice mastering your bodyweight and find that animal spirit in your training on animal movements. Don't just learn how many push-ups or pull-ups you do in a set or see how fast you can do 100 Squats; learn the value of the quality in the movements more than the quantity because whether sooner or later in your workout if you become sloppy and keep pushing through, you will get injured and its going to be a bitch paying for medical bills because you decided to be a smart ass. Take it from me, I have performed some crazy stuff over the last 10 years and rarely ever got injured.

Be Awesome Everyone,

Ben


Animal Flow Workout: http://tinyurl.com/powerandmight-AnimalFlow

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