Archives for April 2014

Workout of the Week: Lifting Heavy Bells

April 30, 2014 By Andrew Read 1 Comment

**THE BEAST: Russian Kettlebell – 48kg (106 lbs.)**

Life is hard and most of us are facing the very real prospect that what we’d like to do is limited by what we can actually achieve. For those of us who are trainers we see clients every day who are limited by their range of movement more than their lack of desire.

The fitness world has made a killing from creating ways for you to exercise and add stress to the body even when you shouldn’t. By putting you in a seated position and using fixed planes of motion equipment manufacturers have actually made the problems worse, not better.

For many the goal of a heavy kettlebell press can seem very far off. Most likely this is for people training for RKC II, but it is a good goal for those who have no desire to ever attend a certification too. The most common pressing goal is a half-bodyweight press so let’s use that as the end goal.

One of the things that needs to be said right upfront is that if you have problem shoulders this is not the program for you. Pressing heavy requires pain free mobile shoulders. If you cannot achieve a solid overhead position with arm vertical and locked out then you need to address that before embarking on a press specialization plan. Remember – mobility before stability/ motor control. Stability before strength.

When planning a session to get big loads overhead you still want to make sure you tick all the right boxes during the warm up to make sure the body is primed and ready to go. A good place to start is with some mobility work – think of this as insurance, and a final double check to make sure that we really are in the right shape to get that heavy load overhead.

The main focus of the session is getting used to lifting heavy bell/s. Because we can’t yet press our goal bell we need to come up with some alternatives to get the body used to having that supramaximal weight locked out overhead as well as teach the body how to deal with getting it to the rack.

Warm up:

Foam roller T-spine.
Rib Pull x 10 reps each side.
Armbar x 10 breaths each side.
Get ups x 1 each x 3 with progressively heavier weights (ending one bell below your goal press bell. i.e. if you goal press is 40kg then you might go 28kg, 32kg, 36kg).

Clean and press ladder 1 x 1-2-3-4-5 with a bell you are comfortable with.

Clean weight ladder. Perform 3 sets of successively heavier cleans, performing 3 reps each side. Finish with goal press bell. i.e. if my goal press is the 40kg you would use 32kg x 3/3, 36kg x 3/3, 40kg x 3/3.

Push press x 3 sets of 2 reps with goal press bell.

Two hand swings x 2 sets of 20 reps. Use a light bell. This is active recovery and to help get the tension out from the heavy work.

Heavy get up x 3 x 1 each side. Use a bell one higher than your goal press bell. i.e. if the goal press bell is 40kg then use the 44kg.

Clean the same bell x 3 each side.

Three successively heavier presses. i.e. if the goal press bell is the 40kg then do 32kg x 1, 36kg x 1, 40kg x 1.

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About Andrew Read, Master RKC, Dragon Door Australia: Andrew Read, Master RKC, Author of Beast Tamer, is head of Dragon Door Australia and Read Performance Training. Recognized as Australia’s leading functional strength trainer he is a regular contributor to Blitz, Inside MMA, International Kickboxer, Oxygen, Ultrafit and Breaking Muscle. His coaching background spans nearly twenty years having worked with many Olympic and world championship level athletes.

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

April 23, 2014 By Keira Newton Leave a Comment

Master RKC Keira Newton performs a plank

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.

Stumped on Warm-ups?

April 16, 2014 By Laurel Blackburn 5 Comments

Laurel Blackburn Stretch 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.

The Core Issue

April 10, 2014 By Jay Armstrong 1 Comment

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 the plank. Now, I am a big fan of the plank since it demonstrates the principles of connection, linkage, tension, lengthening, etc. However, spending lots and lots of time practicing the plank will make you really good at doing the plank. This is particularly valuable if you fear that you might fall down in a dirty place with spiders and snakes on the floor and you will need to hold that position (about 8 inches above the ground) and be very still for an extended period of time.

A strong core that is only strong while you are stationary is pretty much useless. You need a core that can be strong while you are in motion. This requires two things:
1. A core that is resistant to loading in a variety of directions, and
2. The ability to use your arms and legs while your core is stabilized.

Enter the Turkish Getup.

Stability in Motion
This is a perfect example of a skill that requires a stabile core while the body is in motion. The weight overhead is supported and lifted by force directed into the ground. This force must go through limbs that are connected to a solid and strong core. The ability to maintain spinal length during movement is an essential element for most athletic activities. The muscles on our back put the spine into extension while the muscles on the front of the body put us into flexion. Both sets of muscles plus the muscles on the sides of our trunk must have a balanced amount of contraction in order to stabilize the spine in this straight, elongated position. You may consider this to be a good postural position and a corrective exercise for the many hours you spend hunched over your iPhone texting your friends.

Seated Position
The first move of the Turkish Getup involves moving from a supine (or lying) position to a seated position. If you tuck your chin and curl your spine into flexion as you perform this movement you will find that it pulls your arm forward, causes your leg to rise, and makes it very difficult to move into the seated position. Contract your abs while simultaneously opening your chest and lengthening from your head to your tailbone. This requires “core strength” in motion as you move from the lying position to the seated and nearly vertical spine position. The downward force of the kettlebell must travel through the arm, through the “core” and into the floor.

Kneeling Position
Transitioning from the seated position to the kneeling position is the second move of the Turkish Getup. During this phase you will pick up your hips and put one knee under yourself. Simultaneously pushing into the floor with one hand and one foot puts significant force into the side of your torso. So, your core will develop strength and stability from the side of your body. This is one of the areas often missed during popular core training sessions and it can be difficult to load in a practical manner. Increasing the weight or slowing down the transitional movement will both add load to this lateral core training drill.

Standing Position
Finally, you will move from the kneeling position to the standing position (or perform a one-arm, overhead lunge). For most people this is a very challenging movement pattern. Tight hip flexors and a rounded thoracic spine encourage the spine to pitch forward as the knee comes off of the ground. This will be accompanied by increased extension or rounding of the lower back or lumbar spine. Stabilize your low back by tightening your glutes and abs as you begin the ascent. Visualize the top of your head rising or being pulled upward by an invisible string. Of course, you may need to do significant, additional work to improve your thoracic mobility and to open up those restrictive hip flexors. However, the ability to stand up and kneel down with a strong, connected, and stabile core is an essential movement skill and is well worth the effort you put into improving this skill.

The Turkish Getup provides a wealth of opportunities for developing that all-elusive “strong core” in a straightforward and practical manner. It may not provide you with all of the excitement of holding a gut-wrenching, 5-minute plank but the type of core strength that you will develop will serve you well in other athletic movement patterns.

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Jay Armstrong is a Senior RKC, 6 Degree Black Belt TKD, and Master Z-Health Trainer. The past 30 years have been dedicated to helping others develop confidence through increased strength and pain-free, exceptional mobility. His quest for knowledge continues. He runs The Kettlebell Club in Houston, Texas and can be reached here.

Dirty Dozen #9 The Get-up

April 2, 2014 By Phil Ross 1 Comment

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 love this movement!

I recall when I first started training with Kettlebells, I only did the TGU’s (as we referred to them) enough to pass my tests and move on. After the 6 months or so upon passing my RKC 1, I started to notice that through my practice, my TGU’s were getting better. I also noticed that my shoulder was more stable and the weights of my other lifts were increasing! Much to the chagrin of my students, I started to completely embrace the Get Up.

I soon realized that I wasn’t just doing them to pass my next test, but to get the most that I could from the movement. I started to add different types of Get Ups to my training regiment. Bridge, Squat, Bottoms-up, No Hand and Dual Bell Get Ups to name a few.

I then began to incorporate Heavy Get Up training and worked on methods to imprint the movement into the muscle memory. Owning each segment of the movement became my focus. The Roll to Press, Sit-up to Elbow, Tall Sit, Side Press, Tall Kneel and the Standing Press. Each section of the Get Up needed to be owned. To imprint this I employed three basic approaches. The first was practicing a 5 second hold at each of the 6 specific positions of the Get Up.The second was to perform 5 repetitions at each position and the third was the 5 3 2 1 Method.

Training Method #1:
At each of the positions, hold the Kettlebell in the lock out for a 5 second count. Feel the position of your body and embrace the tension. Don’t simply do it to get it done and over with, though the temptation will be present. Focus on increasing your stability in each of the 6 positions on the way up as well as the way down.

Training Method #2:
This method always evokes moans and groans from my class. Well, that simply makes me grin and tell them how many sets to do. Execute 5 presses at each of the 6 positions. Change position with the Kettlebell in the full lock out, no resting in the Rack. Go up one side of your body, change hands at the top and do your Get Down on the opposite side with the same 5 press repetitions at each position. Repeat on the other side, but perform the ascent with the side that descended last time.

Training Method #3:
I call this one the 5 3 2 1 Method. I use this for increasing my 1, 2 & 3 RM (Repetition Maximums). I will generally perform 3 to 5 sets of the aforementioned repetitions. Beginning with a lower weight and increasing to a higher one. Be very cautious when performing the doubles and singles, especially if you are in “uncharted waters” (a weight that you’ve never done previously). I noticed the most improvement when I employed this method last in the progression. It is essential to have complete stabilization and OWN each and every of the 6 positions to safely increase the weight of your Get Ups.

Well it’s now time to grab your Kettlebell and GET UP!

Strength & Honor

Coach Phil

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About Master RKC Phil Ross: Master RKC, 8^th Degree Black Belt, Specialist in Bodyweight Strength, PCC and CK-FMS Certified. His name is synonymous with Martial Arts and Fitness. He is known as the area’s Kettlebell King and has successfully competed on the National Level in… Read more here.