Bite The Sandwich by Kara Shaffer

I grew up a competitive gymnast where everything was about max tension. If you were once a gymnast, dancer, cheerleader, or martial artist I’m sure you were told to “squeeeeeze!” a million times. My coaches loved saying, “pretend you are made of cement,” or “stand your ground like a football player’s coming at you,” or  “Simon says freeze!” (which usually involved the winner getting candy, so I was all in).

Now that I am no longer competing, I find myself coming back to those foundational lessons in body control. During a StrongFirst workshop I was assisting with lead instructor Analisa Naldi, I heard an analogy I will never ever forget: Bite The Sandwich.

• Hold out your hand and pretend it’s your favorite sandwich.

• Place your hand behind you (yep, right there.)

• 1, 2, 3… BITE THE SANDWICH (yes, squeeze your glutes)

When you do this silly drill, you get instant feedback of what full glute contraction should feel like. When you exercise, you need to create tension. Be it dumbbell, barbell, kettlebell, or bodyweight exercises. If you do not generate enough tension throughout your body, you run the risk of getting injured.

Bite The Sandwich lives at the top of your kettlebell swing when you stand tall. The power of your swing should be coming from your hips. If you do not feel your glutes squeeze during your swing, it might mean you're using your arms too much or you’re driving the swing from your low back. Practice makes perfect. Apply the Bite The Sandwich principle to nearly every lift you do and notice the difference!