Elite Abs: “Hollow Plank Positions” (Part 2 of 5)

by Keira Newton on April 23, 2014

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keira plank Elite Abs: Hollow Plank Positions (Part 2 of 5)

Master RKC, Keira Newton shows you how to use your new “hollowed out” position with some more advanced plank variations.

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Master RKC, Level 3 Z-Health, MCT. Keira first picked up a kettlebell in 2005 when her husband challenged her to stop laughing and start swinging. She stuck with the challenge when she realized that she could get an all-in-one workout in a fraction of the time she spent at the gym. Keira was convinced… Read more here.

 

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Stumped on Warm-ups?

by Laurel Blackburn on April 16, 2014

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Laurel3 Stumped on Warm ups?I remember being a newly minted RKC back in 2009. I couldn’t wait to get back and start training clients. I had a head full of knowledge and a heart full of pride and excitement.

One of the things that stumped me a bit was doing warm ups and movement prep for my classes. Yes, we learned some basics such as the pumps and hip flexor stretches, but after doing that class after class, I was looking for something more. Something my clients and I wouldn’t get bored with doing before every class.

As I continued with my education through Dragon Door and the RKC, I was able to add to my knowledge and my toolbox. By taking the CK-FMS in 2010, I learned about compensations for proper movement, and how to correct them. I added many of the correctives to my own movement prep/warm up as well as my classes.

I noticed that my client’s movement improved and their performance skyrocketed. The workouts that followed a good movement prep helped them perform the Kettlebell exercises with much better form. The better the form, the more they got out of our workouts.

My classes are thirty minutes and many of my personal training sessions are thirty to forty minutes, so I was looking for something that I could do with them that didn’t take a lot of time. The movement prep had to hit all of the areas that are crucial to getting the most out of their workouts. The movement prep also had to give me the most “bang for my buck” in addressing some of the most common problems I see in many of my clients such as ankle, thoracic spine mobility and proper breathing techniques.  Again, I added to my arsenal by continuing my education by taking the Primal Move certification. This certification was the final piece of the puzzle in providing my clients and myself with everything needed to address the biggest movement and mobility issues.

I took everything I’ve learned through certifications and workshops and came up with my own movement flows. They are quick and easy and my clients enjoy them.

I’ve included one of my favorites and I will be posting a lot more in the near future. I hope you enjoy this, more importantly, I hope your clients enjoy them. Let me know what you think and please let me know if you have any special cases or issues with your clients that need specific drills. Chances are I have a movement flow that will address these issues.

Have fun and get moving!

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 Laurel Blackburn is an RKC Team Leader and owner of Boot Camp Fitness and Training and Tallahassee Kettlebells.  Look for Laurel at www.bootcampstogo.com or www.tallahasseekettlebells.com.

At 51, she is out to prove that age is just a number. Her goal is to motivate and inspire people everywhere, both young and old that strength, flexibility and mobility can get better with age. Follow her adventures on her blog: www.SuperStrongNana.com.

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The Core Issue

April 10, 2014
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Why Exercise? Why are you exercising?  One of the reasons I often hear is “I want to strengthen my core”.  To do this many people are doing exercises (or thrashing about) while standing on an unstable surface such as a wobble board or a Bosu ball. Another popular technique for developing a strong core is […]

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Dirty Dozen #9 The Get-up

April 2, 2014
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The next movement in our Dirty Dozen Line-up is #9, The Get Up. The Get Up is often referred to as the Turkish (TGU) or Low Sweep Get Up. Just the mention of the movement conjures up fear, apprehension and utter abhorrence in most people. I had the same attitude until I began to absolutely […]

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Elite Abs: “Hollow Plank Positions” (Part 1 of 5)

March 26, 2014
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Master RKC, Keira Newton shows you how to achieve a true “hollowed out” position with several different strength-building plank variations. *** Master RKC, Level 3 Z-Health, MCT. Keira first picked up a kettlebell in 2005 when her husband challenged her to stop laughing and start swinging. She stuck with the challenge when she realized that […]

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…It’s Only the HKC!?!?

March 18, 2014
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I’ve had the honor and pleasure to attend pretty much every certification that Dragon Door has offered for over a decade and I’ve always been impressed with the extremely high quality, professionalism, and thoroughness of each and every one of these events. The quality of the instruction and the enthusiasm of the attendees are unparalleled.  […]

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Painful Elbows? Look at Your Technique

March 5, 2014
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I can’t count how many people I run into, that have elbow pain and had to stop or back off their kettlebell or pull-up training. I’m sure you know someone who has developed pain in the elbows after working up to heavier cleans and snatches or just more volume. Perhaps they have just started Convict […]

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Fitness, Health, and Performance

February 26, 2014
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What is the primary goal of exercise? What is the primary objective to training at all? The answer is that it depends entirely on the individual. However, most of us will fall into the health category. This would include anyone who is not a professional athlete getting paid for their level of performance. Fitness and […]

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What is the most versatile RKC movement?

February 19, 2014
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Shannon demonstrates a good and a bad Get Up stance The Turkish Get Up is the most versatile movement in the RKC system. It incorporates all seven of the FMS movement patterns  - squat, hurdle step, in line lunge, shoulder mobility, active straight leg raise, trunk and rotary stability – allowing us to utilise it […]

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The Four Pillars of Strength

February 12, 2014
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INTRODUCTION People are constantly looking for new ways to increase their strength.  They get wrapped up in changing up reps, loads, intensity, and new exercises in the blind pursuit of strength. This pursuit usually entails looking for a new training program, tool, or gimmick that they desperately hope will give them an edge and increase […]

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