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Burn with Kearns: Awesome as Atlas 2 – Kevin Kearns
by Kevin Kearns, contributing writer on exercise and fitness
I was going to call this ” Farmer Strength” or “Ruland Gardner strength”. When you look at our ancestors they were much stronger than we are today. We, in a sense, have had it to easy. Or, better yet, we have “Pu–ified” ourselves. Yes we have; myself included. Who among us could spend a day working on pig farm or smashing rocks or chopping trees? Lets be honest we have gotten weaker as we have gotten more civilized.
I bring up Ruland Gardner from the 1996 Summer Olympics. He was a big farmer from somewhere down south. His opponent was a Russian heavy that looked like he walked out of a Rocky 4 movie. The Russian wrestler had never been beaten. Ruland is a very imposing figure and he looks like a farmer. He has a little gut on him and his muscles are not bulging out his ears. He just looks strong. This pig farmer beat the “Dorgo Like” Russian in the heavy weight wrestling at the Olympics. Ruland won the Gold! Not by traditional heavy weight training, no, he worked his pig farm. Moving, lifting, and carrying heavy live and non-live objects while training his wrestling. His job kept him in shape.
The other day I was on a run with a client and noticed 2 roofers. I was amazed at their balance, strength, and agility 20 or 30 feet in the air. The shingle bundles weigh up to 75 to 100 lbs. Can you imagine the strength needed to then carry up a ladder on one shoulder. These lifts are all about life. They are demanding and awkward as hell. Not only are prime movers getting a workout but their heart, lungs and stabilzers that they need daily.
In comes the Atlas ball again. Yes, I brought it back and made up some more evil chit. My athletes and clients kept telling me how much stronger and fitter they were getting. Not just strength but endurance and small muscles they did not know they had. Even me. I walk into a yoga class that I just been at the 2 weeks before and as I took my shirt off, my yoga instructor said “Dude what you are doing on your upper body – is jacked! Is that possible in just 2 weeks?
I have noticed my grip strength and smaller muscles I have not felt, I’m now noticing. I also noticed that the 50lb Atlas ball is getting easy for me. Yes, I said it easy! I have become efficient at moving it around. So, of course when I was asked what I wanted for Fathers Day, I thought about the 100 lb Atlas ball! Yes, legit, I will buy it.
Okay, here’s another evil workout I devised with the Atlas ball and super setting with a 30 lb sledge hammer. In the old strong man days “Grip” was everything . So, here we go.
Deadlift to chest – this motion not only will strengthen your legs and back but just squeezing it your chest, forearms and core have to fire off. 1 to 3 sets 10 reps.
50 yard shoulder carry- mark off a 50 yards and pick up the Atlas Ball and place it on your shoulder . Now carrying with one shoulder and then switch and do it on the another side. Your lats, shoulders and obliqiues will be on fire.
Shoulder Press toss – squat down and pick up the ball and raise it to chest level. Now get under the ball and pop it up in the air for several reps. You may fee your shoulders tomorrow .
Double Smasher – with 2 JumpSport Fitness trampolines 1 at a 30 degree angle and the other flat. Take the Atlas Ball and chest pass it to the angled Fitness Trampoline and then rotate to the flat fitness trampoline and smash it straight down. The repeat on the angled trampoline.
The human wrecking ball- sounds fun it is and isn’t. With 2 PlyoFit JumpSport Fitness Trampolines at about 1 foot distant. Pick up the Atlas ball and stand in the middle. Now pick up the ball and smash it on one trampoline and rotate and smash it into the opposite one. This is a real cardio killer.
Toss and run – squat down and pick up the Atlas Ball. now launch it down your driveway or yard chase after it and repeat.
Sword Squats – stand with the hammer in front of your chest without smashing your face. While holding the hammer squat as far down as you can.
Sword seathing – take the hammer and place it behind your back. with one fluid motion extend from behind your back to fully extended over your head.
Roof Blocks – stand with the hammer in one hand in front of you. Now in blocking type angle circle the head.
White water kayaking – with the hammer in 2 hands and the feet elevated perform a paddle motion with the sledge hammer.
So, after this workout will you be able to wrestle Ruland? Probably not, but you’ll be a step stronger than you ever will be.
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Coach Kearns – BurnWithKearns.com – Direct: 508 404 8503
Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].
Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible
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Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit.
Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist Www.BurnWithKearns.com.