Seamus Hayes Myotherapist in Melbourne, Victoria, Australia | Alternative & holistic health service

Seamus Hayes Myotherapist

Locality: Melbourne, Victoria, Australia

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• Medical and health
• Massage therapist
• Physical therapist
• Alternative & holistic health service
• Fitness trainer

25.01.2022 Dbl clean + press ladders @2x32kg. 2+3+5 x3 rds/30 reps- last set shown. RPE7 for session.... Moved up a load today from 2x28kg, now its time to accumulate more reps at this load working up to 8rds of 2-3-5 over the next month prior to moving up to 2x36kg .. .. .. #ironfix #fixedbyiron #ironfixed #kettlebells #press #clean #power #strength #hypertrophy #functional

25.01.2022 Walking windmill with broomstick. This is a part of my warm up, It is a simple drill which primes mobility and control accords multiple joints. It is also a simple assessment tool for me to determine imbalances during warm up which may need to be further addressed.... I personally aim to keep my back foot pointing straight forward, this allows me to place more stretch on the hip external rotators of back leg. This is a way you can improve hip internal rotation, which is important for full hip extension during gait, but also balancing activities such as high amounts of external rotation in BJJ or squatting to ensure adequate capsular mobility in all directions. I vary the step length throughout the drill, if you step further you will lengthen more through the adductors on the front leg also. I use this also as a simple way also to improve shoulder and thoracic mobility prior to loading. In the bottom position I am placing full stretch on my back glute & hamstring, the same side obliques, front adductors- essentially loading the entire posterior and lateral chain on this side followed by contracting these muscles in a lengthened position to come back up, I aim to go to the limit of my mobility without excessive spinal forward flexion. #myotherapist #coach #mobility #windmill #strongfirst #sfg

24.01.2022 Kettlebell B-stance Front squat. 80-90% bodyweight front leg, 10-20% back leg. The goal here is actively accessing full range of motion single leg in the ankle, knee & hip. Using a light load which is just enough to mobilise and strengthen these joints through their full range of motion. Kettlebell front rack loading- this trains trunk anti- flexion and anti-rotation.For some this movement may be strength/stability movement as mobility and limb length may be more fa...vourable for this movement, but other attributes may need work. This movement for me is a mobility movement as mobility is my limitation at 6.4 and long levers. In this case Ive placed this movement on my rest/active recovery training days- 3x5 @4/5RPE. This is my number one accessory movement for Pistol squat, this aids me in attaining better mobility and control in this movement of triple flexion. #kettlebells #myotherapy #coach #pistol #squats #legday #sfg #strongfirst #pistolsquat

23.01.2022 Quick 60 sec breakdown of the single kettlebell clean. The clean is a great movement for explosive hips and developing strength & size in the upper back, arms and shoulders when used with the right loads and volume. The clean takes you into the front rack which is vital for the Military press. Enjoy ... #kettlebellworkout #kettlebells #SFG #strongfirst #kettlebellclean See more

22.01.2022 Happy Mothers Day Mum xx

22.01.2022 Turkish get up- Roll to elbow. This is in my opinion one of the most beneficial components of the get up. This drill can be a great drill to connect the shoulders and hips.... The trunk creates stiffness then the gluteals generate force through extension, abduction & external rotation. The shoulder joint must maintain mobility to adapt to moving trunk and also stability. If this breakdown helps you, please share .. .. #ironfix #fixedbyiron #myotherapist #sfg #strongfirst #kettlebells #core #functional #fitness #coach #strong

20.01.2022 10 swings every minute x 10 minutes @40kg, focusing on speed. I’ve been asked my thoughts on banded kettlebell swings- I see many flashy videos of bands wrapped around kettlebell handles to overload the eccentric/down component of the kettlebell swing in beginner/intermediate lifters who haven’t mastered the basics of the swing yet.... My opinion is that instead of using a band to overload the eccentric, try using your lats and abdominals to brace harder and meet the bell at the top at shoulder level, ensure your body finishes stacked in a vertical plank. From here focus on using the lats and abdominals to powerfully pass the bell back down between your legs which will overload the eccentric adequately. These are some of the basics of a hardstyle kettlebell swing. Using the band can be a good tool if you understand how to create proper anterior and posterior chain linkage, however the majority of the time it is just hiding lack of anterior chain control among other things in the swing. This generally presents as people being heavier on their heels instead of maintaining balance between the heel, big toe and little toe, they tend to finish their swing with their hips in front of shoulders with a flared ribcage and arched lower back. Feel free to DM me if you’re having issues with your swing or if you have a topic you’d like me to cover Focus on the basics and get the low hanging fruit

20.01.2022 Throwback to 2004 at Tuggeranong skatepark doing a misty flip on rollerblades. I don’t have much footage from these days, my little bro @aaron_bckly who I skated with sent me this footage the other day. This is not something I’ve talked about in depth with many, but it’s an important journey that made me who I am.... I started skating in 1999, not long after my father died, It gave me a purpose and escape from the hurts of the outside world, I did this every day until about 2006 when they ripped our half pipe down in Armidale NSW, from here I started focusing solely on athletics/ track sprinting which I took up late 2004 a few months after this video was taken. I started by running the 100m in 14.9, 200m in 31.1 and 400m in 72.8- I wasn’t talented, but from skating I had learnt a lot about how rewarding consistency was. So I trained my arse off with a track squad called the viper squad run by @just_glyding and worked my way down to electronic times of 100m in 11.01, 200m in 21.98, 400m in 49.35 over the next 12 years. Had I given up after getting smashed in everything in 2004/2005 my life would be very different now, I had many ups and downs during this period, but always found purpose again with the strength that physical training gave me, it taught me about work ethic, consistency and resilience and knowing that I wasn’t the most gifted I always tried to educate myself on how to improve, these lessons helped me in other aspects of my life, to progress and focus on getting better. If you suck at something see it as an opportunity. I went to a catholic school from 1996-98, I remember having a conversation with the priest about things being difficult in my life and he said Nobody ever said life was meant to be easy this changed my perspective on everything, there is rarely a day that goes by that I don’t remember this. Thank you to @just_glyding you saved my life with your coaching, I was heading down a dark path. You showed me that being a coach is much more than writing a program, this is something I constantly remind myself.

20.01.2022 Black lives matter. #blackouttuesday

20.01.2022 -Standing windmill with rotation. Variation of yesterdays mobility drill. This variation has more of a thoracic spine, at the top the focus is on contracting and shortening the muscles of the trunk and mid back and at the bottom fully lengthening through these same tissues. ... The spine can be a bit like a rusty hinge, in order to move optimally it needs to be moved and stimulated on a daily basis. If youre wondering where to start, the first goal I think needs to be addressed is what is your deficit? And then, which simple tools can you utilise to address these areas. The more control you have of a joints, the more movement variation that joint has and the more ability your body has to disperse stress. #mobility #windmill #myotherapist #coach #sfg #strongfirst #broomstick #spine

18.01.2022 Kettlebell Strength Classes starting Tuesday and Thursday mornings @absolutemmamelb at 6:45am The Kettlebell is a versatile training tool which can be utilised from anything from rehabilitation to high performance sport. Kettlebell Strength Classes will be focused on developing many physical attributes such as strength, power, balance, coordination, mobility, flexibility, stability, symmetry and work capacity. These ingredients above will be mixed together to build du...rable, resilient bodies with movement capacity to deal with the demands of Mixed Martial Arts and life. Kettlebell training requires focus, come with your learning hats on. Social distancing measures will be strongly enforced, please be respectful of these measures or you will be excluded in the interest of safety for our community. Bookings- Jump onto the Absolute MMA app for bookings, see absolute Mma website for details. See more

18.01.2022 And that leaf was no more.

18.01.2022 Deadball workout. Applying Turkish get up mechanics to rolls. This is a useful drill for grapplers, if you have a sandbag, Deadball or even wrap a heavy KB in a towel. Short video at start is of my first BJJ comp in 2018 2-3 months into my BJJ journey applying these mechanics after being caught in a single leg. 1Start in Turtle- If Im rolling to the right my right foot/leg is active and to the left side my left leg active.... 2Moving to right- roll to right side, shift right leg to left leg, push right knee outwards to roll as you transition to your back, flatten your right foot into ground, push foot down to bridge and roll to reset into turtle position. This movement is heavily reliant on Glute strength and easy progression of clamshell into applied movement- the Glutes are working in external rotation and abduction from side lying, followed by extension from lying on back and bridging. Holding the Deadball creates energy linkage from feet>hips>trunk. The trunk must tension and create appropriate stiffness if you wish to transfer to force from the legs to the Deadball to roll. #glutes #turkishgetup #deadball #bjj #mma #core #roll #strength #coach #sfg #kettlebells #myotherapist

17.01.2022 Bit quiet on instagram recently. Every time I post Instagram deletes my captions due to a hashtag or some bullshit. Progressing well with training in lockdown and my attention has been primarily on people Im coaching who are doing really well on their KB programs.... For me, Ive put on 9kg since June while staying lean at 103kg, training 4x weekly sleeping 8+ hours and eating adequate calories(which i dont count) Today I did A-10x1 get ups B-120 snatches @36kg C-5x5 hanging strict toes to bar. Hope youre all holding up well in lockdown, if you need help with your Kettlebell training hit me up zoom bookings in bio

16.01.2022 Unfortunately closing the clinic again this week, there has been a big rise in area of cases. @absolutemmamelb has reimplemented members only training at one gym location. The risk of introducing different social circles is a bit high, with the livelihoods of many banking on this. Many cancellations to appointments each day last week also due to people needing to be tested, thankfully nobody has been positive. However this does not make for a good business model for a myotherapy clinic, therefore I will be shifting focus to coaching. Ill reassess next week based on situation.

16.01.2022 Yesterday I posted some drills to learn the angles of the get up. Here is how to progress to loaded after you performed the bodyweight get up enough times to remember the steps and body positions. Enjoy https://youtu.be/6U8kzZJkh54

14.01.2022 Active rest days are great way draw blood into recovering muscle tissue. If youve hit a hard workout the day prior with a lot of burn, this is a way to aid in removal of metabolic waste and also of course an opportunity to improve mobility. I pop in 1-5min mobility segments 3-5x every day, working on different targeted joints. #mobility #stretch #recovery #squat

14.01.2022 First get up on my new 44kg bell from @kettlebellkings Very nice bell, my favourite handle so far in terms of handle size, circumference, handle proportions to kettlebell body and texture. Looking forward to playing with it more #kettlebell #turkishgetup #strongfirst #sfg #strength #kettlebellkings #homegym #movement

14.01.2022 B-stance front squat. Ive being using this movement to develop single leg strength for carry over to pistol squats, I like this variation as it has less stress through the the lumbosacral region than lunges or pistol squats, however the loading is very similar to pistol squats with strong carryover i have found. Having the back toes up high with the sole of foot vertical forces you to put more weight on the front foot, this is also a great mobility drill for back toe flexor...s. With the front knee Im pushing it forward maintaining tracking of toes over knees until I feel stretch through the calves/foot, this is to improve strength through the foot and ankle complex. Im using 2x24kg KB here for extra loading, performing 5 reps at a load I could perform 10-15 reps on, I keep plenty of reps in reserve as this requires high mobility and stability, My focus here is on using a slow tempo, through full range without losing movement quality - 5x5 sets. #kettlebells #squats #pistolsquat #mobility #strength #strongfirst #sfg

13.01.2022 Kettlebell straight arm bar. I use this loaded mobility drill to improve ability to lengthen through anterior delts, bicep & and pecs, while improving spinal mobility- rotation and extension. Im all fairness this mobility drill could have a book written about it, but Ill keep it as simple as I can. As slide the knee away, open through the chest & rotate the hips towards the ground, I draw my shoulder blade down by contracting lats & retracting back by engaging rhomboids & l...ower traps. As I rotate body I turn my palm which places more load/stretch onto the pec, making it engage while lengthened. There is also the added component on rotator cuff control from stabilising & rotating the load, ensuring this movement adds a component of structural balance. Stabilising while mobilising, activation not passivation. #myotherapist #coach #strongfirst #sfg #kettlebells #mobility #stretch #armbar

11.01.2022 Kettlebell snatches. My wife- Agi making easy work of 12kg snatches. This is her first day on this weight, although she is still new to this movement, she is progressing well technically and also in strength Something I have gratitude for during this pandemic is having the time to be able to share my passion of coaching with my wife and being able to train together ... #kettlebells #snatch #sfg #strongfirst #gratitude #strongwoman #proudhusband #athomeworkout #melbournefitness #strength

11.01.2022 KB Bent over row. This Is a simple accessory movement I have programmed for myself currently for building back size. -Im utilising a sumo stance here having my torso angled almost horizontally forward to 2pm.... - My Hamstrings, glutes, lower and mid back are working as stabilisers here while important postural muscles the lats and shoulder blade retractors are working to perform contraction. on another note, sleeping 8+ hours, eating nutritious food and training stimulus is a simple way to get results, it is working for myself, my body weight has gone from 95-97kg up to 99-101kg. #kettlebells #backday #bentrow #onlinecoach #strengthtraining #myotherapist #strongfirst #coach

10.01.2022 Snatch session. Im currently working on performing a 5min snatch test on the 32kg and aiming to perform 100+ reps comfortably. Today, I performed the below session switching hands every 30 secs.... 4 reps every 30 secs x 14mins @ 32kg. Next session the density and volume increases to- 5 reps every 30 secs x 13mins. The session today was pretty comfortable, however coming sessions progressions will become pretty difficult in coming weeks #kettebells #kettlebellsnatch #sfg #strongfirst

10.01.2022 Dbl clean & press ladders 7x2-3-5 @2x28kg- 7RPE building to x 10rds. - Performing x2-3 deep diaphragmatic breaths in prior to each set with active forced exhalation. Control of the diaphragm is key in maintaining stiffness in the trunk and core during heavy lifting. The diagphragm and trunk musculature compresses air within the intra-abdominal region and allows for stronger midline contraction. #ironfix #fixedbyiron #kettlebells #sfg #myotherapist #coach

10.01.2022 KB deadbug + banded abduction. Easy way to intergrate the glutes in combined with correct trunk bracing patterns and favourable lumbar and pelvic mechanics for heavy lifting. The kettlebell acts as external load for the abdominals you contract against, they resist lumbar extension/pelvic tilt. This is a favourable position to contract the glutes as it emulates how we move with a connected chain... Hit these prior to squatting or sumo deadlifts 3x10-15 slow and controlled. Enjoy #ironfix #ironfixed #fixedbyiron #deadbug #glutes #core #movement

09.01.2022 Meet our new fur baby Henry! Starting him on training early as you can see, very important @dr_agwah ... #vizsla #vizslasofinstagram #dogtoy #kettlebelltraining #kettlebells #strongfirst #sfg See more

07.01.2022 Lower leg conditioning. 3x10 Tempo single leg calve raise, slow eccentric/down, no stretch shorten cycle at bottom/bounce, slow concentric/up. Im performing these for some lower leg conditioning as Im aiming at doing a couple of sprint sessions a week again.... Here are some things Im focusing on - Sitting shoulders above hips & hips above ankle, maintaining a slight knee bend, knee tracking middle of foot. Soleus performs the bulk of the work here due to the knee bend shortening the gasctroc muscle and lengthening /tensioning the soleus. This body position here is essentially an early stance phase position of gait as it does not hurt to have a more active kinetic chain during isolation drills, some added things that I find useful are that there is a quadriceps isometric and a lateral hip isometric. Being able to contract and stabilise these joints is an important aspect of Injury proofing them. I perform lower leg conditioning drills daily at the moment, day to day I mix the stimulus between 3 load types, this is useful for reducing muscle soreness people experience from performing the same load type every day. 1-2 legs up followed by one leg lowering. 2-3x45 secs calve raise holds. 3-the method in video. In this case my hips are a cannon and my feet and ankles are the canoe. Currently my canoe need an upgrading otherwise when I fire the cannon my ankles/ canoe dont have the capacity to tolerate the the force I can put into the ground with my hips. When my body is tolerating this loading as well as the 2 track sessions, I will progress the loading to more reactive drills. #sprinting #athletics #running #calves #injuryprevention

07.01.2022 Heel elevated goblet squats. Using a 2x4 propped against some kettlebells. Im performing this movement for developing the quadriceps & improving strength/capacity in local musculature surrounding the knee joint through full range. I use my knee joint through full range, I need it to be strong through full range.... Standing tall with vertical trunk position while holding the kettlebell in front of the body creates upper back tension and abdominal tension from resisting forward pull of bell. This bell position creates more linkage in the anterior chain during the movement. #ironfix #fixedbyiron #ironfixed #kettlebells #sfg #myotherapy #coach

07.01.2022 Today is a recovery day. Squat mobility drills and movement. Simple.

07.01.2022 Some reasons why I train I dont train because its easy, I do it because its hard, my goal is to make things that seem hard now easy in future, which gives me a sense of progress and direction, when I feel strong, I feel ready to take on harder obstacles in life. To get strong you have to overcome mental and physical barriers, as getting stronger consistently over a long slow progressive process takes mental & physical resilience, it also builds it. Not everyday is easy..., but not everyday is hard, If Im having a day I dont feel strong mentally or physically, by going out and performing mobility and recovery work it directs a positive energy to the my mental state. I think of training as a meditative process, It removes outside distractions and centres your focus on something positive your body and mind. This session with a quick warm up takes me 30mins total so dont lie to yourself with no time to train create the mental space to make time as you will feel better for it physically and mentally. Why you train? How does it help you? Session today- Timed simple and sinister @44kg A1-10x single arm swings every 30secs x10rds/100 swings total@44kg Rest 1min. A2- 1x get up on the min x10mins @44kg 8RPE today. #ironfix #fixedbyiron #kettlebells #strong #getstrong #coach #myotherapist #turkishgetup #mindset #mindfulness

06.01.2022 Snatches x10 Every 45 secs x 16 rounds/ 160 reps at 28kg- last set. Preparing for a 100 rep snatch test next month densifying my rest periods. For higher rep snatching where my outcome goal is to perform 100 reps as quickly as possible my technique has to naturally change as power drop is inevitable as fatigue sets in. The hinge is much the same, I still focus on a fast pulse of the hips at the bottom, having a more relaxed whip of the opposing arm & a marginally more rel...axed torso for a more efficient breathing pattern. These technical differences ensures more float time of bell & my body spending less time tensioning against the bell and being under load. You do not compromise spine position, the torso and hips still stay square and act to link the legs and arms to maintain as much stiffness as needed to perform the task. This is like comparing the technical difference between a 100-200m runner and an 800-1500m runner where both have a very quick foot contact, however the body language/mechanics they have when their feet are off the ground is vastly different. This concept was taught to me by @hardstyle_method & also covered in the book the quick and the dead by Pavel Tsoutsouline and it completely change the way I looked at developing work capacity. -Comparing high rep snatching to hardstyle snatches for power development/ repeat power endurance, also termed snapacity short for snap capacity by @coachdanjohn . This is about developing max power, while efficiency is still the goal, metabolically you are not trying to conserve energy, the goal is to have max output. Snatching for Power endurance- the rest is as long as needed to avoid power drop off and the volume is dictated by when you lose power, personally I’ve accumulated 250 reps in sessions, where the last 10 reps feels the same as the first 10. @gsscience challenged some hardstyle kettlebell guys to perform a 12min snatch test at some point, I will have a go at this in good sport, however it’s like a 100m runner doing a 3000m race Please share your thoughts in the comments

06.01.2022 Training only with kettlebells has been going well My primary training goal has not being body composition, it is centred around becoming stronger and moving better, Ive also needed to increase my food intake and in doing these things my physique has developed to reflect these attributes, so I thought an old school Arnie pose was in order #kettlebells #progress #oldschool #musclebuilding #strength #sfg #strongfirst

05.01.2022 The Horn Walk/March, namely so as you grab the kettlebell by the horns and walk or march with it. Core/trunk work while lying on the ground is great, but learning to coordinate that learned tension over to when your feet are on the ground is a different skill. This is where our loaded carries can teach us how to integrate our correct trunk tensioning strategies into real movement. ..... .. #Ironfix #ironfixed #fixedbyiron #loadedcarries #core #functionaltraining #myotherapist #sfg #strongfirst #coach #movementismedicine #movement See more

05.01.2022 Thoracic/upper back mobility. Kettlebell 1/2 kneeling thoracic rotation. Great little drill to improve your active thoracic rotation & shoulder mobility & motor control.... Aiming to align my loaded arm>trunk and thigh vertically and then creating rotation on a vertical axis to promote thoracic extension coupled with rotation. 1/2 kneeling position requires pelvic & trunk stability and linkage of the chain from the knee to hand. Active movement and linkage of the full body is an effective way to develop your accessible range. The overhead position requires shoulder stability & mobility, the rotational component is a great mobility drill for the anterior shoulder, the overhead position lines up the fibres of the pec minor and lengthens them more effectively that a traditional kettlebell armbar. Utilising my other arm to guide rotation as well as maintain activation of upper back. I was performing this drill in between renegade rows and sissy squats today with a simple set reps structure of 3x10 each side. #ironfix #fixedbyiron #ironfixed #myotherapist #sfg #coach #mobility #kettlebells

05.01.2022 Kettlebell session. This could be performed in its own or after a big lift- squat, deadlift etc. Within simple program structures youll often look closer and realise there is more than meets the eye. Within seemingly complex workout structures with many different movements. You may find the opposite to be true. ... #kettlebellsession #kettlebells #sfg #strongfirst #coach #myotherapist

05.01.2022 1st half- Kettlebell Cossack squat, 2nd half Kettlebell pistols. Working on 24kg bell here on both movements and just moving through sets at 6-7RPE. With the most demanding component being completed during snatches afterwards. A1-6x2 KB pistol squat each side... A2-4x5 Cossacks each side. B1- 120 snatches in sets of 5 @32kg #kettlebells #movement #mobility #strength #sfg #strongfirst #athomeworkout

04.01.2022 Friend and Mentor @hardstyle_method recommended I perform as many reps as possible without hand switch on the 32kg, The goal was to do so without destroying hands or have too much of a drop off in technique, I was able to hit 30 on both sides. This was difficult, but Im happy with result for now as I rarely go higher than 10 reps on ballistics, I still have plenty to work on If youre keen on learning how to kettlebell hit me up #strongfirst #kettlebellsnatch #snatch #kettlebells #sfg

02.01.2022 New toys! #kettlebells