Happy Friday!
Let’s jump right in shall we?
🔎 Today’s topics
Bulletproof the lower back
Leather journals
Hybrid strength with kettlebells
Bulletproof the lower back
Years ago I hurt my lower back playing football. Could barely walk.
Ever since I’ve been terrified of hurting it again.
Here’s the protocol that helped me.
Why the lower back hurts:
It’s likely one of these 4 things.
Weak core
Weak glutes
Tight hamstrings
Tight hips
Don’t skip these warm-ups:
These movements get my back prepped.
Elephant walks
Side-side leg swings
Forward-backward leg swings
Don’t skip these cool-downs:
These movements fix shortened muscles after exercise.
Piriformis stretch
Elephant walks (again! 🐘)
90-90 windshield wipers
Supine knee to chest hold
Top 3 exercises (to start with):
These exercises helped me strengthen the back & its supporting cast:
Kettlebell swings
Goblet squats
Elbow planks
In short, if your lower back hurts, it’s probably:
Muscle tightness from sitting a lot
Muscle weakness from not exercising
Skipping warm-ups/cool-downs that help
But these are all 100% correctable.
HomeBuilt has this lower back system built in.
(learn more about HomeBuilt by clicking here)
Bulletproof that back 👊
🔎 Finds
Check out the work Joe Daly is doing at Daly Goods.
I got this sick leather cover for my journal.
Custom leather products for everyone, including kettlebell guys 👊
8-week kettlebell study.
Participants built strength, aerobic capacity, and endurance when compared to bodyweight only.
Kettlebells build hybrid strength… strength with conditioning.
Probably why I love ‘em.
Start with a kettlebell.
Lose 20-40+ lbs at home.
For dads.
Here’s how ⬇️
Be strong,
Don
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The information provided in this newsletter is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.
