First XV Carries Series- Goblet Carry

I’ve talked about carries also being sneaky core work, and today’s carry, the Goblet (GB) carry definitely fit the bill here. If someone is having an issue with direct core work and also needs more work for their upper back, this is my go to.

-Keys here are to keep the elbows tucked and your rib cage down.
-No hyper extended backs allowed. The weight is not meant to sit on your chest. You’re suppose to hold it.
-Take it slow because there’s a chance you won’t be able to see something right in front of you, depending on how heavy the KB is.
-Speaking of that, for weight selection, I recommend starting with a KB that you can squat 10 times. When I say that, I mean that those 10 squats feel like work, not fluff. You can make an increase or decrease in weight from there.
-This carry can also be done with dumbbells and sand bags if you so choose.
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A Good Thirsty Thursday to you all. It's been a hot minute since you've all heard from me, so I figured I'd let you all know, I am in fact alive. Though a certain group of people did their best to change that last weekend.

Today I have something quick, but important to share with you all. This is especially for those that are not on the social media track. Recently I shared these videos on a few social media outlets. I wanted to bring to you all, the words of a few of the long time First XV performers that have just crushed their training since I've met them. These 3 ladies were kind enough to share their thoughts so I hope you enjoy. Also if you're wondering, yes I did ask them if they wanted to submit these, but doesn't make their words untrue.
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How's it everyone? It's been a busy week in my world, hopefully you've had more of a chance to breathe than I have. Those that don't know, I'm now coaching high school rugby in Brookline as the head guy...yikes. Who's bright idea was that? In any case it's kept me busy, but I'm absolutely loving it. Well I've got some awesome stuff to keep you brains occupied today and I hope you all enjoy. Before we get into that, here is the First XV Inta post of the week;

​Call this a short list of recommended reading from yours truly;

The Myth of Fat Burning Workouts: How the Body Fights Back and What That Means For Trainers and Clients- If you've followed me or listened to me talk for longer than a few minutes, thanks for sticking around first of all, but you also know that my blood boils at the mention of quick fix workouts and systems that promise results in an absurd amount of time. This piece by Christian Finn off of the PTDC website summarizes why you need to stop believing all the "guarantees" and get locked in for a long term solution. Suffice to say, you can't burn fat if you're not taking care of yourself outside the gym.

Anti-Core Training for Banded Up Meatheads- Take a deep breath before you dive head first into this sucker. It's a long one, but it's long for a purpose and it doesn't feel that long honestly (this from a guy that use to HATE reading). Dr. John Rusin has put together a great article for those that want to know more about getting stronger in that mid section. For that still believe you can spot train fat off of areas, SPOILER ALERT: You Can't.

How Your Diet Helps You Achieve These 3 Popular Fitness Goals- Anytime a female coach is willing to write a piece that mentions putting on weight in a positive light, I jump an extra half inch higher (hey don't laugh, I need every bit I can get). Laura Schoenfeld gets two thumbs way up from me for this piece on Girls Gone Strong. As I stated in above, if you don't take care of things outside the gym, it doesn't really matter what you're doing in the gym, you'll likely fall short of your goals. Whether your training for fat loss, muscle size or performance, this piece will give you an idea of how to help achieve those when not in the gym.