You can do it. We can help.

Even though we have done our fair share of renovations, for home building projects —we probably can’t help you, and it may be time to head to the hardware store or to call a different type of professional. For body building projects, it may be time to supplement your strength routine with a ton of calories, powerful powders and countless hours in the gym with an intensified approach to pumping-up. 

However, for a simple approach to improving your wellness with the skill and strength building projects you have in mind, you are in good company among students and the trainers at Barres and Bells.

Paralleling your own projects around the home, there are small, medium and big skills that you may want to improve your body to feel, function, and yes — look. Complete overhauls of your composition, may not be required to enjoy the benefits of strength and a renewed approach to enjoying the workout.

The Big, Medium + Small 

Even the biggest hardware stores have aisles that always seem to be busy with customers looking for the smallest parts. Re-tool your own body and training tool box with the bits, bolts and basic skills needed to achieve success as you start and continue in your workout practice. 

The smallest skills

Kettlebell Grip Holds — With straight arms, or bent at the elbow, and positioned low, medium and high, practice loaded carries to prepare your muscles and joints for exploring more complex kettlebell skills like the swing and get-up.

Learn and groove the bodyweight exercises for ankle and wrist maintenance. Strong feet, and ankles that don’t sickle, aren’t just for ballerinas. When you improve the mobility and  movement capacity of the ankles and feet, the knees, elbows, shoulders and hips will say thank-you. Build your core strength and learn to transmit it to the ground for strength and stability through the hands and feet.

Medium Movements

Kettlebell — The hip hinge and kettlebell swing are the foundational skills necessary to progress to other complex movements like the clean, snatch or jerks. Start with the basics, and groove the pattern with your own bodyweight first, and then apply the tension techniques to your kettlebell, or any lifting task inside the gym, or around the house as part of your dedication to functional and safe strength.

3 Way Bodyweight Squats — Training the varied stances of the squat provides feedback about what squat position works best for you, and aims to promote versatility and resiliency in the ways that you are able to move. Work from the centre to periphery, and gradually expand your capacity for strength as you stretch in your squats.

Squatting Quick Tips:

  • The three positions — Narrow, First and Sumo

  • Encourage the knees to glide towards over toes

  • Feet firmly connected to the floor

  • Start with small ranges, and overtime, aim to get low

  • Try adding toe balances in each position

The Biggest B+B Skills

Kettlebell —  The snatch. Simply put, take a kettlebell from the ground and lock it out overhead, without it touching your chest. More complexly, learn the hinge, then the one arm swing. Are your shoulders ready to handle a load caught in a ballistic fashion in an overhead position? If your trainer is asking you to snatch, make sure that you are prepared with a step by step approach to ensure a strong and safe approach to this powerful ballistic maneuver. 

Bodyweight — Muscle up or Handstand. Take your pick, or feel free to take a pass. While not everyone will present with the body that is ready for this project, everyone can benefit from assembling the pieces that help students get there. Wrist mobility, core strength, rib cage isolations, balance and space awareness skills are all integral parts of these complex movements that even beginners can aspire to achieve, and start to improve.

You can do it . We can help — because big, small and medium exercises, we do them too.

Take care, Ian and Lauryn

Ian Conlon