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Technique Tip

Technique Tip – SA Front Squat

Technique Tip – SA Front Squat The SA Front Squat is an amazing exercise for building un-conventional core strength.  Rather then directly working on your core via planks or sit ups, the front squat works your core by applying torque. The main job of the core is to prevent movement (twisting, bending and flexing).  This…

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Exercise Snap Shot – SA OHP

Exercise Snap Shot Single Arm Overhead Press Check out Heidi’s form on this Exercise Snap Shot.  Here she is doing a Single Arm Overhead Press.  One of the best movements you can do for sculpting lean shoulders. Keep the reps high for this movement and focus on keeping the shoulder down. Let us help you…

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Top Tips for Exercise

by Ben Dearman, KDR Fitness Over a decade. That’s how long I have been coaching for. I am going to drop 30 minutes (that’s how long I am going to type for) of knowledge bombs all about getting the most out of your workouts. And go! 1. Consume a recovery shake of roughly 10-20 grams of protein…

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Are you a runner? Then you need to do these exercises!

Are you a runner?  Do these three exercises before and after your next run for pain free hamstrings and faster foot turn over. Ben Dearman, owner KDR Fitness It’s 70 out and that means people are itching to start running.  And that means the typical running injuries of – tight/pulled hamstrings, knee pain and shin…

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KB Competition Breathing

KB Competition Breathing Ben Dearman You would be surprised at how hard breathing is when you have to focus on it.  Taking control of your breathing while doing KB movements is HUGE!  Generally we like to see people hit 8-12 reps per minute in the long cycle and 10-12 reps in the snatch for a…

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The traffic light idea to training

by Ben Dearman, KDR Fitness People come to us for all sorts of reasons, from weight loss to rehab.  When it comes to goals, after helping thousands of people, we can put people into three buckets: I want it now. I want it now, but am ok with getting it later. The rest. 1. The…

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25 Random Tips for Fitness Success

Whether you are new to KDR or a long-time member, here’s some wisdom from Ben. Here are some random training tips that will help you be more successful at KDR…and some of them even apply to life in general! 1. Generally speaking, when you move away from the earth – you are trying to accelerate. When…

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Buck Furpees!

April 18, 2016 There is a list of exercises that get hated on for various reasons: Deadlifts Back squats Bench presses Overhead presses Burpees Oddly enough – those are all great exercises!  It’s just that sometimes, the movement is not appropriate for the individual.  For instance: if you can’t touch your toes, you might not…

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New Year New You

KDR Fitness New Year New You Team Challenge You and a team of 2 could win up to $5000.00 in 8-weeks, just for losing weight and gaining muscle! No gimmicks. No starving your self. No crazy work outs. No countless hours on the treadmill. And, NO BS! Check out the video to learn more about…

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Are you a Swinger part 2 – how to swing!

Kettlebell Swing 101 Ben Dearman KDR Fitness There are hundreds (literally…if not thousands) of how to guides for KB swings.  In fact, the KB swing is probably the most bastardized exercise out there.  There are eight key components: Movement occurs primarily from the hip with little knee movement. The bell moves fast. The bell needs…

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Are you a swinger and December Challenge!

Are you a swinger? Ben Dearman KDR Fitness Kettlebell swinger that is!  Or the other kind…it’s 2015 people, lighten up a little bit! No judgements at KDR! At KDR we believe in following primal patterns – also known as the most common human movements. So, that means every work out needs to include a these…

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