Mobility and Flexibility

The Kettlebell Swing & Low Back Pain

October 29, 2023 By William Sturgeon Leave a Comment

Low back is one of the most common injuries or difficulties that most people struggle with daily. There are many reasons that can be leading to low back pain such as excessive sitting or standing, lack of physical activity, improper use of biomechanics, chronic stress, etc. Just as there are many reasons for low back pain, there are also many solutions for low back pain.

One of the best exercises to help someone with low back pain is the kettlebell swing, granted they’re cleared from their PT, DC, or MD to participate in physical activity. The reason for this is that it’s going to teach your client how to properly hinge at their hips, brace their core to maintain spinal stability, and strengthen their glutes by showing them how to contract them fully.

Now there has been some negative connotation in the past associated with low back pain and kettlebells. I’ll address that right now: kettlebells aren’t causing you to have low back pain, it’s poor biomechanics used with kettlebells that is leading to furthering your low back pain.

Here’s a sequence you can use to help teach your client how to swing properly if they’re dealing with low back pain.

Soft Tissue Work with Rolling Out

I like starting each of my training sessions with some soft tissue work, also known as self-myofascial release (SMR). We can call it rolling out for short. The main areas that I have clients roll out are the following: Quads, Calves, Hamstrings, Glutes, Upper Back, and Lats. These muscles are usually the prime movers in most of the movements we will be doing in the workout. It helps to promote blood flow to the areas we’re focusing on to help create an acute range of motion, but also helps the client feel better for the session. Think of this as a mini-self massage. I usually have them spend about 30-60 seconds on each individual muscle group.

Warming Up with Mobility

After rolling out, the next sequence of the warm up is to do some active mobility and dynamic movement to help prime the muscles, mobilize the joints, and prep the body for exercise. I like starting on the ground and working my way up. I usually start with a mini-band glute bridge, then move into some body weight dead bugs, then move into mini-band bird dogs, next going into an active half kneeling hip flexor stretch, then a leg extended hand behind the head rotation, wrapping up with some mini-band lateral walks. I usually do about 10 reps total of each exercise.

Kettlebell Swing Progression

Step One: Kettlebell RDL

Start here, when it comes to teaching the kettlebell swing. The most critical and important piece of this exercise is having mastery in the basic foundation which is the hip hinge. The hip hinge is what will bring your clients through proper biomechanics in the RDL. I prefer to start here because the weight helps clients brace for tension and also the load will help with counterbalancing their weight.

Step Two: Kettlebell Deadlift

Next up is teaching the deadlift. This can be more intense than the RDL because it’s going to increase the range of motion in their biomechanics. Starting the bell on the floor allows for your client to build up into other deadlift progressions that help to build up to the swing such as the deadlift drag and static deadlift stomp. All of these will reinforce the hip hinge position which then increases your client’s ability to have movement pattern retention.

Step Three: Pendulum Swing

The next step is the pendulum swing. This is a more dynamic movement where you start to introduce the upper body. Introducing the proper mechanics of the upper body to the swing will also help with how involved the arms are in the swing. The pendulum swing will also help teach the hips to absorb force, specifically in the back swing.

Step Four: Dead Stop Swing

The dead stop swing is where you’re putting steps 1-3 together. We take the RDL from step one to teach us how to hinge to have our foundation, next we move into the deadlift that furthers our range of motion to prepare us for the pendulum swing that shows us how to incorporate the upper body, and now we’re moving into a full swing. Begin by creating about 2 feet of distance from the bell, slightly tilted towards you, then hike pass, explode up, let the arms float up, then wait for the bell to hinge you back, then end by parking the bell back to the starting position.

Step Five: Swing

The last step of building up towards the swing is to do consecutive swings when you no longer set the bell down each time. When teaching the kettlebell swing take this opportunity to introduce other correctives taught in the RKC to help make any corrections needed. Beginning to master the kettlebell swing can open up new doors for a wide amount of variations such as single hand swings, hand to hand swings, cleans, and other exercises.

Here’s a video reviewing all the steps:

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William Sturgeon, RKC Team Leader, RKC II trains clients at his gym, Restored Strength. Contact him through his website at RestoredStrength.com or follow him on Facebook: facebook.com/restoredstrength

1 Exercise That Checks All The Boxes

November 18, 2022 By Nick Lynch 1 Comment

The Turkish Get Up is an exercise that checks all the boxes. This exercise is still a mystery to me after all these years of teaching it. Every time I teach it, do it, and watch others do it, I learn something new. It checks every box I can think of as a strength coach.

The boxes I’m talking about are:

Power
Balance
Mobility
Flexibility
Explosivity
Posture
Core
All planes of motion
Therapeutic
Meditative
Mentally challenging

10-minutes of practicing this exercise in a way that’s right for your body is a powerful experience and it pairs well with others too, meaning it’s an easy exercise to superset. My favorite combination is TGUs and single arm swings.

Here’s a video illustrating all the most important elements to take into account when performing the Turkish Get Up:

I’m a busy person, I live a blessed life. My days are full — as I foster children, I have children, I’m married, I run a couple of businesses, I’m an active parishioner at my church and participant at my men’s group. I’ve got a lot going on! This means what I don’t have is a lot of time to workout. So for me, finding exercises that maximize potential and results are important.

It’s already known that when kettlebells are properly trained and programmed, they are the highest caloric output form of conditioning and they have little to no impact. They’re very safe and effective.

This way I don’t need to spend too much time foam rolling, stretching, meditating etc. I can just set a timer for 20 minutes, do 1 TGU per side, stand up and do 10 swings per arm and repeat. After the 20 minutes, I’m smoked in all the right ways yet energized to move forward into the day and serve.

Have you tried spending the time to learn how to do a proper TGU? And from there how to program it into your routine? And from there stick to it for a few years on a daily basis? I highly recommend it!

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Nick Lynch, Founder Superb Health and Performance www.superbhealthmke.com

Kettlebells in the Clinic

October 25, 2022 By Paul Britt, DC 1 Comment

If it wasn’t for kettlebells, I would not be a chiropractor today. I started out with the RKC in 2006 and attended the CK-FMS in 2010. The CK-FMS was the movement program that was based off of the FMS and was taught by Gray Cook and Brett Jones of FMS. It introduced me to movement screening and how to help clients move better, feel better and live better pain free.

I ran my gym based on what the FMS taught. We used the Functional Movement Screen as part of our onboarding program. I loved the results we were getting in members that could not/did not move as well as they should. It started my journey from Law Enforcement/Gym Owner to attending Chiro school. I knew that there was more that I could do to help people with the right credentials, and being a Chiropractor was something that I knew would allow me to help more people achieve even better outcomes.

The ability to look at and screen movement helped tremendously in Chiro school. It allowed me to look at everyone through a movement lens versus just looking at the injury that brought them in. I attended the Selective Functional Movement Assessment certification while in school. That is the clinical variation of the Functional Movement Screen. It allowed me to narrow in on the root cause of the patient’s dysfunction. The RKC/FMS gave me a leg up in the Rehab and improving outcomes.

Fast forward a few years and I am still helping people with better movement and decreased pain with kettlebells. Kettlebells are a significant part of our rehab program. They take up little space and can be used by everyone. The allow us to engage our patients in their rehab due to the challenge and the fun of using the kettlebell. Everyone that walks in wants to try and pick up the 106lb…

We use the skills taught at the Hardstyle Kettlebell Certification (HKC) as our base for rehabilitation and strengthening. You will often hear that the swing, Get Up and squat pretty much fix what ails you. Guess what? It is true. We find that if our patients have those three exercises down, their activities of daily living as well as any extracurricular activity can be performed with little to no dysfunction. Can we fix everything? No, but we can help them improve their lives and make them more injury resistant.

One of our patients, a CrossFit competitor, had to undergo shoulder surgery for a tear. Once we were able to load and stress the shoulder, we started out with the unweighted get up. We started out with rolling to the press. This allowed us to help connect her core to the rest of her body core after six weeks of being sedentary. We performed the movement of rolling to the press without weight. She would lay on her side in the fetal position, roll to supine and press from the floor.

Once she owned the movement, we move to shoulder packing. We use the supine press position and showed her how to pack the shoulder. We accomplished this by lightly pushing and pulling the arm up and down int the press position. This allowed her to feel the movement and perceive what it should feel like when doing correctly. We also showed her to rotate her fist in the press position for movement in the joint. This was for getting fluid moving as well as allowing the body to feel what the shoulder should be doing when functioning correctly.

We like to work the standing to half kneeling after teaching the shoulder packing to get to half kneeling and help with stability. I find that this is often easier to teach than having patients work into the post and to the heist and windmill before they can safely move through the mid-range movements. There is no set number or time frame. We have had one patient work through the parts of the get up unloaded for 6 months before they were allowed to use any weight. Time practicing the get up is never wasted time.

The athlete worked through the rest of the get up without weight and then started with low loads. We moved from 25% internal rotation and 50% abduction to 100% pain free in both ranges of motion in 12 weeks after surgery. She is back to competition weights without pain or dysfunction.

The swing can be used in the same manner. We find the parts of the swing that will benefit patients and work from there. The power of the teaching process and the techniques are often greater than the sum of the swing. For back pain, posterior chain strengthening has been shown to be superior to general exercise and walking programs for treating chronic low back pain. (1)

The swing is a great tool for working with patients with issues in the back. For back pain we start with the basics, breathing. We start with crocodile breathing as taught in the HKC and RKC. A large problem that we find with low back pain and other injuries are breathing dysfunctions. A large portion of our patient base breathe in the upper chest, using traps and accessory muscles to breathe versus the diaphragm. Breathing has been shown to help inhibit the paraspinal muscles and help with spasms. Proper breathing patterns help with balance, pain and the ability to access full strength in a patient. (2)

Proper breathing is essential for being able to develop the ability to use tension and relaxation to get the most out of swings. What do we do, we work on teaching them how to breathe properly. Once they understand how to breathe, it becomes an alert system for us. If they lose the ability to breathe well during an exercise, we have either fatigued them or selected the wrong exercise to use.

The deadlift, the deadlift drag, and the pendulum swing are three of the swing teaching tools that we use a lot. “Deadlifts have been shown to improve low back pain as effectively as low load motor control drills.”(3) That basically says that if the patient is ready, deadlifts are at least as effective as bands, stick drills and similar movements that do not require loads.

Why not make them stronger if it is clinically available to the patient. There is a lot more buy in from the patient when they have that visceral response from lifting real weight and getting stronger each session.

The deadlift drag is a great tool for strengthening the posterior chain and connection it with movement. The set up is deadlift hinge with the bell in front. The kettlebell is moved along the ground in a drag utilizing the lats, rhomboids and other muscle of scapular control as well as erectors and glutes. It has helped us to improve scapular control and function in patients that have scapular dyskinesia.

I have personally used the pendulum swing in my own rehab journey. I suffered a disc injury several years ago that kept me from performing standard exercises. I was able to move into a hip hinge but could not move through the full deadlift pattern with weight. I found that the low position was pain free and I was able to swing a kettlebell in that position. I would get into the hip hinge at a position that did not hurt or worsen my symptoms and perform pendulum swings.

Our end goal with swings is to move through two handed to one-handed swings. Research has shown that this is a great way to help mitigate current back pain as well as help decrease future problems. The one hand swing engages the opposite side spinal erectors and same side external obliques leading to greater stabilization in the back and core.(4)

A specific end user for the Kettlebell Swing as a rehab tool is our Post ACL reconstruction patients.(5) The research has shown that kettlebell swings help decrease the risk of non-contact injuries from high risk to a lower risk profile after 6 weeks of training. We teach them the Get Up, before we allow them to swing. The Get Up is used as a strengthening and screening tool to ensure the patient can load the knee safely before transitioning to the swing. The improvements are due to posterior chain strengthening, the semitendinosus and hamstrings.

The squat as taught in the HKC/RKC are useful in several ways. We like the squat as the end game for connecting the dots of the rehab program. It requires mobility and stability to perform and control of the breathing and tension. We use Bottoms Up Squats to test for connectivity of the core with the movement pattern. If the Bottoms Up Squat cannot be performed, there is a leak in the pattern.

We want to make sure that our elderly patients can get off the floor and the toilet. If they can do that, we have increased their quality of life and survivability. We have found that patients that have gone through the program have reached those goals.

This is a quick look at how you can implement kettlebells in the clinic to help your patients move better, feel better, live better pain free. It does not have to be complicated to work.

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Paul Britt DC is a Certified Chiropractic Sports Physician and Senior RKC based in Gulf Breeze Florida. His practice, Integrative Chiropractic Solutions utilizes kettlebells as rehabilitations tools to help his patients achieve their goals.

Tataryn N, Simas V, Catterall T, Furness J, Keogh JWL. Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Med Open. 2021 Mar 8;7(1):17. doi: 10.1186/s40798-021-00306-w. PMID: 33683497; PMCID: PMC7940464.
Stephens RJ, Haas M, Moore WL 3rd, Emmil JR, Sipress JA, Williams A. Effects of Diaphragmatic Breathing Patterns on Balance: A Preliminary Clinical Trial. J Manipulative Physiol Ther. 2017 Mar-Apr;40(3):169-175. doi: 10.1016/j.jmpt.2017.01.005. Epub 2017 Mar 1. PMID: 28259495.
Aasa B, Berglund L, Michaelson P, Aasa U. Individualized low-load motor control exercises and education versus a high-load lifting exercise and education to improve activity, pain intensity, and physical performance in patients with low back pain: a randomized controlled trial. J Orthop Sports Phys Ther. 2015 Feb;45(2):77-85, B1-4. doi: 10.2519/jospt.2015.5021. PMID: 25641309.
Andersen V, Fimland MS, Gunnarskog A, Jungård GA, Slåttland RA, Vraalsen ØF, Saeterbakken AH. Core Muscle Activation in One-Armed and Two-Armed Kettlebell Swing. J Strength Cond Res. 2016 May;30(5):1196-204. doi: 10.1519/JSC.0000000000001240. PMID: 26473519.
Zebis MK, Andersen CH, Bencke J, Ørntoft C, Linnebjerg C, Hölmich P, Thorborg K, Aagaard P, Andersen LL. Neuromuscular Coordination Deficit Persists 12 Months after ACL Reconstruction But Can Be Modulated by 6 Weeks of Kettlebell Training: A Case Study in Women’s Elite Soccer. Case Rep Orthop. 2017;2017:4269575. doi: 10.1155/2017/4269575. Epub 2017 Jan 18. PMID: 28197354; PMCID: PMC5286491.

How Breathing Can Improve Your Kettlebell Training

September 30, 2022 By William Sturgeon 1 Comment

If you’re an RKC candidate or someone who enjoys kettlebell training you know that training for your RKC or doing a high volume of repetitions can be both physically and mentally exhausting. Typically, the first thing that gives out when working high levels of intensity is your ability to breathe properly.

Once you’ve lost your breath everything gets harder, technique becomes less than ideal and your body begins to shut down. This is to be expected because of the biology of our body and how our nervous system works. But what if we could prolong this exhausted state by managing early onset of fatigue, reduce exposure of injuries, and maintain mindful awareness?

This is where breath-work can help you reduce these symptoms of inhibited breathing by increasing your endurance, enhancing core strength, and regulating your cognitive function. Breathing is one of the most underrated exercises, but it’s the most critical to your foundation for life. There are 1,000 ways you can breathe. I’ll only cover a couple in this article to get you started with increasing your performance, reducing your stress, and improving your strength.

I’ve always been fascinated with learning more about how to breathe and regulate your nervous system to improve your mental and physical health. Last month I attended a Wim Hof Method workshop taught by Breathe & Believe where we did some extraordinary things such as cold therapy.

They taught us a combination of breathing, mindset, and cold therapy to help keep the body and mind in its optimal natural state. In this workshop they went into the physiology and neurology of how this methodology works. We learned the skills and then put them into practice right away, very similar to what we do at HKC and RKC workshops.

Here’s how breathing can improve your kettlebell training

Increases Endurance

Most of us have a tendency to breathe improperly, where the breath stays stuck in the upper chest due to high levels of stress and prolonged seated positions limiting full expansion of the ribs and under-utilization of the diaphragm.

When you breathe improperly the ribs begin to become inhibited meaning that they are going to be tightened up and restricted. When your body is in a prolonged flexed position for too long your upper back becomes more kyphotic (rounded) which leads to a more forward head posture (text neck) also known as upper cross syndrome. This will lead to tight muscles in the neck, chest, and upper back which will limit your ability to breathe properly.

In order to increase your endurance, you must learn how to first properly take in oxygen. Oxygen is a source of energy, it helps provide nutrients to the muscles, and helps promote blood flow throughout the body. When you are able to breathe properly you’re then able to increase your endurance which will reduce early onset of fatigue.

Think about when you’re training for your snatch test; most candidates will fail this test due to their lack of physical strength or endurance. If you can train the body to be better at utilizing oxygen then your ability to sustain greater work capacity will increase.

Here are a few different ways of breathing to start your practice:

Crocodile breathing – This is a great entry into breathing because it helps you or your client learn how to breathe through your core by getting feedback from the ground. The ground is a hard surface which acts like a focal point for you to push your core into as you’re breathing in through the diaphragm.

Feet elevated breathing – This puts the pelvis in a more posterior tilted position which allows the pelvis floor and diaphragm to be in proper alignment for breathing. Having a light pull into the heels will activate the hamstrings which will assist in pulling the pelvis into a posterior tilt. Having the arms raised will assist with widening the scapula by activating the serratus anterior which is another muscle associated with breathing because it elevates the ribs.

Side lying position – The side lying position is great for thoracic rotation and also widening the ribs and opening the upper chest muscles. When you are in the side lying position you are using the floor as a tool to give you feedback into your bottom side ribs in order to help with full expansion.

Power Breathing (Wim Hof Breathing) – This is a more advanced variation of breathing that has some pretty tremendous benefits. Using the Wim Hof Method will help you by teaching your body how to optimally utilize the oxygen.How this works is you take 30 deep breaths through the nose and out the mouth and on your last breath you fully exhale and hold for as long as you can. What is happening here is that you are flooding your body with oxygen and the nutrients you are taking in with it.
From there when you fully exhale your body begins to be filled with carbon dioxide. This is an uncomfortable feeling for many at first because they are not used to their body being without oxygen, but if we can begin to learn how to be comfortable with the uncomfortable it lessens its intensity. The reason you would want to train this style of breathing is because it’s teaching the body how to regulate itself under a controlled stressor.

Strengthens core

Breathing can strengthen your core by teaching the deep core muscles how to work together to provide spinal stability. These muscles are your diaphragm, intercostals, serratus anterior, psoas, transverse abdominis, internal/external obliques, rectus abdominis, quadratus lumborum, erectors, and your pelvic floor. When you look at a diagram of the human anatomy you will see a lot of deep red muscles in these areas. What that signifies is that they are slow twitch fibers which means that they need oxygen as a main energy source to do their jobs.

When you learn to breathe properly you will begin to feel your stomach, ribs, and chest raise up and widen as you inhale, then begin to create tension and pull together as you exhale. The better you become at feeling your breath and intra-abdominal muscles, the greater your pelvis and spinal stability will be because you have trained the muscles to properly do their job as stabilizers in which you will create greater strength.

How this relates to your kettlebell training is having a greater base of support aka your trunk, you will have a lower likelihood of injuring your low back or shoulders. The Hard Style Plank does a great job at teaching us how to create tension and how to breathe behind the shield which means how you are able to maintain stability under load.

When you think of kettlebell swings, there is a great amount of hip flexion and extension that is created in which the core should be strong enough to stabilize the lumbar spine to reduce hyper extension at the top of your swing or flexion at the bottom of the swing.

Another example would be to look at the Turkish Get-Up one of the best exercises that trains the body and core in a variety of different planes of motions in which the core must be able to work together with the moving limbs to move properly.

Regulates cognitive function

Cognitive function means your ability to learn, think, reason, remember, problem solve, make decisions, and center attention. When you’re unable to breathe properly all of these functions begin to slow down because of the lack of regulation in your autonomic nervous system, specifically an out of controlled sympathetic nervous system.

The autonomic nervous system is the part of your nervous system that controls involuntary actions like heart rate and blood vessels widening or narrowing. Within your ANS you have your sympathetic nervous system which is responsible for your fight, flight, freeze or fawn response in your body.

You also have a parasympathetic nervous system which is responsible for your rest and digest system. Think of this as stress from sympathetic and passive from parasympathetic; one means to cause stress and alertness while the other is for relaxation and calmness. Both are greatly needed for different activities in your day, but mainly we should be placing greater focus on our parasympathetic nervous system.

The reason you should be placing greater focus on your PNS is because that’s where your cognitive function can be greatly improved upon. When your nervous system isn’t always hijacked by stress you’re able to be calmer and more relaxed which helps improve your cognitive functions. You do this by practicing the breathing skills above to learn how to lower your heart rate and reduce your physical symptoms of stress.

When you’re able to regulate your breathing, it improves your cognitive function meaning that you are going to able to retain more and understand movement better when it comes to learning some of the complexities to exercises like the kettlebell swing or the Turkish Get-Up.

In summary, your kettlebell training can improve tenfold by simply improving your breathing because it can increase your endurance, strengthen your core, and helps you learn.

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The Turkish Get Down Press and the Road to Windmills and Bent Presses

November 12, 2021 By Dan John 2 Comments

Let me cut straight to the point, something I rarely do: the Turkish Get Down Press (TGDP) has allowed me to speed up the teaching process of three of the most difficult kettlebell exercises to teach and master:

The Turkish Get Up
The Windmill “Family”
The Bent Press

Actually, the TGDP has helped me speed up the teaching of the entire pressing family, too, but I like my world to fit neatly in threes. Certainly, you may know the exercise, but like The Rock’s world in Jungle Cruise, there seems a whole lot more to discover

I liked the movie. Just saying.

Committing to a few rounds of this lift might save you a lot of time and energy later trying to explain the hows and whys of doing the movement.

If you know how my brain works, you also know that this “all starts with a story.” We, my morning training corps (my Intentional Community), were having a typical gym discussion about what to do next in the workout. For the record, not EVERY thing we do in training is computer generated perfection.

Actually, the BEST things we do are usually cobbled together. Not every group can handle a Jazz Improv training program but it seems to work with us as we are a mix of ages, occupations and experience.

I had just returned from a workshop. At said workshop, someone asked about having a workout with just a single kettlebell and a basic knowledge of Tim Anderson’s Original Strength. (I include an example at the end) and we talked about how much I love, love I tell you, doing the Half-Kneeling Press for home trainees. Including me.

Done correctly, with the 90-degree angles at the knees and a tall position of the body, the Half-Kneeling Press stretches, mobilizes, and strengthens a host of bodyparts and “just feels good.”

And, of course, the question came up.

“Which hand with which knee?”

You see, with this press varietal, you have some options. You can press with one arm…or two. You can have your left knee down or your right knee. As you know, in lifting there are three knees:

The Left Knee
The Right Knee
The Hiney

I crack myself up. By the way, spellcheck does NOT like my spelling of “hiney.” For your illumination, I give you the dictionary explanation of my awful joke:

The first records of hiney come from the first half of the 1900s. It is derived from words based on the root word hind, meaning “the back,” as in behind (another euphemism for the buttocks) and hindquarters. The suffix -y or -ie is used to add an endearing or euphemistic quality to words—to make them cuter or more familiar, as in granny and doggie.

We came to a decision as a group that the left knee should be down if pressing with the right hand and the right knee should be down if pressing with the left hand.

Why?

The Turkish Get Up!!!

Actually, one would learn this doing a correct Turkish Get Down. And, for total candor, it is the Turkish Get Down Press that got us thinking of this reason.

You don’t know the Turkish Get Down Press? Let me say this: for speeding up the teaching of the TGU, I have yet to find anything better than the TGD Press. It’s very simple:

At each step of the TG Down, add a press. I am telling you this now also: go lighter than you think.

Simply, here you go:

I suggest snatching the bell up to the top. You can certainly clean and press but that adds an additional press to a lot of presses.
Standing tall, press the bell.
Step back with the foot opposite the bell into what I call the Cross Country Ski Position. For the record, the “key” to the TGD is a longish step back as it gives you space to move later. The knee will get close to touching the ground, but don’t let it touch. Press the kettlebell.
Bring the knee down to the Half-Kneeling position. Press the bell.
Windshield Wiper the front foot. I recommend pressing the bell here, too.
Hinge back and bring the free hand to the floor. The hand, knee and foot should all be in a line. The knee should bisect that line. Press the bell.

(It should feel like a warmup for the Bent Press because it is a warmup for the Bent Press) Look, an asterisk: * (See Below)

Sweep the butt through to the Tall Sit Position. Press the bell.
Roll to the elbow. Press the bell.
Roll to the floor. Press the bell.
With BOTH hands, bring the bell down, cuddle it, roll to the side and release the bell safely to the floor.

*Position Six is called the Kneeling Windmill and will be the focus of the next article in this series.

Let’s watch someone demonstrate it. The model seems to know what to do.

That’s eight presses. That’s a lot of presses. Moreover, as you will discover, the press grooves were different almost every press. I find that my shoulders feel better after this exercise. This movement can be done for mobility work and this is what I use the move for in my own training.

The TGDP can also be done for hypertrophy. If you did three rounds of both sides for eight total reps per round (24 total presses per hand), I’m just guessing something good would happen. Perhaps you would get those “shoulders that are the envy of your friends” that I used to read about in the muscle magazines. My friends envy my naturally curly hair (with a nod to Peanuts).

So, yes, this exercise is a great exercise. For my work with kettlebells, there are other values to this movement.

First, I’m not sure there is a better way to teach the Turkish Get UP. The Turkish Get DOWN with presses stops the participant at several key points and holds these positions in place. If you can’t get the press groove, there is a good chance the bell is in the wrong place. Most of the little troubling positions and points of the TGU are cleaned up with this simple drill.

Second, and it was only at the most recent RKC II that I realized this as clearly as I do now, this drill is gateway to the Windmill and Bent Press family.

Next time, we will dissect the Kneeling Windmill and show you how this single position can teach so much, so fast to so many.

The simple program I promised you.

One KB only mixed with Original Strength.

A1. Left Hand Press (Stand or Half-Kneeling)
A2. Prone Neck Nod

B1. Right Hand Press (Stand or Half-Kneeling)
B2. Prone Find Your Shoes

C1. Goblet Squat
C2. Six Point Rock

D1. March in Place with Load in Left Hand (Suitcase Carry)
D2. Six Point Rock with Left Leg in wide position (Kickstand)

E1. March in Place with Load in Right Hand (Suitcase Carry)
E2. Six Point Rock with Right Leg in wide position (Kickstand)

F1. Swings
F2. Egg Rolls

“Maybe” Day One:

Super set with Sets of Eight (Three Rounds)
A1. Left Hand Press (Stand or Half-Kneeling)
A2. Prone Neck Nod

B1. Right Hand Press (Stand or Half-Kneeling)
B2. Prone Find Your Shoes

Superset with Sets of Eight (Three Rounds)
C1. Goblet Squat
C2. Six Point Rock

Superset for maybe Thirty Seconds each
D1. March in Place with Load in Left Hand (Suitcase Carry)
D2. Six Point Rock with Left Leg in wide position (Kickstand)
E1. March in Place with Load in Right Hand (Suitcase Carry)
E2. Six Point Rock with Right Leg in wide position (Kickstand)

Five Rounds of 15 Swings and appropriate Egg Rolls
F1. Swings
F2. Egg Rolls

“Maybe” Day Two

Three Sets of Eight
A1. Left Hand Press (Stand or Half-Kneeling)
A2. Prone Neck Nod

Three Sets of Eight
B1. Right Hand Press (Stand or Half-Kneeling)
B2. Prone Find Your Shoes

Three Sets of Eight
C1. Goblet Squat
C2. Six Point Rock

Three Rounds of Thirty Seconds Each
D1. March in Place with Load in Left Hand (Suitcase Carry)
D2. Six Point Rock with Left Leg in wide position (Kickstand)
E1. March in Place with Load in Right Hand (Suitcase Carry)
E2. Six Point Rock with Right Leg in wide position (Kickstand)

“Up to 100 Swings”
F1. Swings
F2. Egg Rolls

“Maybe” Day Three

The entire circuit for three rounds of eights and thirty seconds as appropriate.

Left Hand Press (Stand or Half-Kneeling)
Prone Neck Nod
Right Hand Press (Stand or Half-Kneeling)
Prone Find Your Shoes
Goblet Squat
Six Point Rock
March in Place with Load in Left Hand (Suitcase Carry)
Six Point Rock with Left Leg in wide position (Kickstand)
March in Place with Load in Right Hand (Suitcase Carry)
Six Point Rock with Right Leg in wide position (Kickstand)
Swings
Egg Rolls

There you go…off the top of the head but pretty good.

***

Master RKC, Dan John is the author of numerous fitness titles including The Hardstyle Kettlebell Challenge: A Fundamental Guide To Training For Strength And Power, the best selling Never Let Go and Easy Strength. Dan has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. For more information visit DanJohn.net

3 Reasons To Train Barefoot with Kettlebells

January 6, 2021 By William Sturgeon Leave a Comment

At my gym Restored Strength, it is common to see our members training barefoot during their kettlebell sessions. In today’s society it rare to see people spend time barefoot in their own home or at work. The feet are typically neglected when it comes to training, because most people don’t think that feet need to be trained. But there are a lot of benefits to training barefoot.

Wearing shoes can impact the way we train in many ways. Most shoes come with an elevated heel which naturally puts the feet in a more plantarflexed position. The reason that this becomes an issue when training with kettlebells is that you will have a faulty foundation. You will not be centered on your feet in order to truly push down into the floor to get your entire posterior chain to fire. Another issue with shoes is that they limit the range of motion (ROM) in the ankle.

Here are my top three reasons that you should train barefoot:

Better Sense of Body Awareness

Proprioception is our awareness of our body in space and movement. We have many proprioceptors all throughout the body, with a big portion of them located in our feet. When we spend all day wearing shoes, we begin to neglect the proprioceptors in our feet. This is because they are not being stimulated by the ground, they are receiving feedback from the insides of our shoes. Exposing your feet to a hard surface will greatly increase the proprioception in your feet because they are not being protected by a large rubber sole.

Greater Ankle Mobility

During my undergrad studies, I did a research project on the benefits of training barefoot. We found that the test subjects who trained without shoes had a greater ROM in their ankles compared to those who trained with shoes. Having tight restricting shoes can inhibit the ankles’ ability to freely move.

Increased Foot Strength

When training barefoot, you will focus more on how to firmly plant your heels in the ground as you swing a kettlebell. The foot has 29 muscles. Nineteen of them are intrinsic muscles—smaller, finer muscles. Being able to strengthen the intrinsic muscles will help you develop greater ankle stability and mobility.

To safely train barefoot, you should ALWAYS be aware of your surroundings. Don’t let your grip or technique get sloppy because that is a first-class ticket to injury. Gradually introduce barefoot training to your kettlebell practice in order to get the most out of it.

***

The Hardstyle Kettlebell Basics for Hiking

September 14, 2020 By Shawn Burnah Leave a Comment

In 2005, I was deployed to Afghanistan as an Infantryman in the Hindu Kush mountains and found some odd shaped weights stamped with “DragonDoor.com”. I did a search and found the book, The Russian Kettlebell Challenge. After reading the advertisement for the program and how it would build strength and endurance for soldiers and fighters I was sold.

After following the manual and video religiously, I was done with the “globo gym” and long runs, as my abilities surpassed my peers’ on the mountainous patrols. I practiced kettlebells and select calisthenics for years and was always more than capable to meet the challenges of rucking and jiu-jitsu. In 2017 I retired and now spend the majority of my free time in the mountains hiking and snowshoeing.

The RKC Plank:

The plank strengthens the body so it can remain upright while hiking under load. Maintaining a strong posture with a pack allows you to enjoy the views—instead of falling into a “pack mule” mode, where your head drops, and you plod along with one foot in front of the other. An upright posture also allows you to keep your lungs open and your focus on footing and route selection.

The Kettlebell Swing:

The Hardstyle kettlebell swing builds lungs, legs, and back strength as well as a strong core—all which are especially important for hiking. Contrary to popular belief, hiking requires more hamstring than quadricep involvement. Having attended courses which focused on performing a lot of air squats while wearing body armor, many of my classmates were still not prepared for the challenges of the mountains in our training. Fortunately, I had also added a liberal dose of swings in my off time. I practiced Bud Jeffries’ protocol outlined in I Will Be Iron and thrived on the trail while others collapsed in exhaustion.

Like the RKC plank, the kettlebell swing—particularly the one-armed swing (OAS)—builds the strength to keep the torso upright while walking with a heavy pack. The OAS also builds the strength to maintain stability as your weight continuously shifts back and forth from foot to foot. The momentary lock out at the top of the swing is also extremely important. It’s training for the “lock step” hikers use when going uphill that allows the bones to support the load for a brief rest, extending a hiker’s endurance. When training for hiking, consider swinging an RKC Snatch Test sized kettlebell for your weight class for many reps with good form. I was training with several hundred swings! Try to reach your rep goal without setting the kettlebell down.

The Goblet Squat:

When we step up vertically while hiking, the quadriceps enter the scene. The quads act as shock absorbers, aid in speed control, and injury-proof your knees during all aspects of hiking, but especially when descending a mountain. The quadriceps are also prime movers for hopping around difficult terrain and help maintain stability when doing so. Practicing goblet squats is also similar to standing up with a heavy pack. Squats benefit hikers, but in a different way than most believe.

The author's son navigating obstacles on the trail — The author’s son navigating obstacles on the trail

The Get-Up:

The get-up mechanics are useful for hikers who are trying to rise from the ground with their pack on. When under a heavy pack like the military uses (60 – 100+ pounds), the ability to stand up smoothly prevents you from flailing like a beetle! By pressing and externally rotating the free arm downward and getting your leg underneath you, you allow yourself to rise evenly and under control. The get-up also increases strength and mobility of the spine and hips allowing you to step up, twist over, and move around obstacles.

The Hardstyle Push-up:

Triceps strength plays a role in scrambling uphill and lowering yourself down from a platform—instead of just dropping down and risking a lower body injury. Practicing Hardstyle push-ups also build the strength you will need to push up and over an obstacle.

The RKC Kettlebell Row:

Strong lats and rear delts assist in maintaining a good posture while wearing a pack. Rows build the strength required to climb up a sharp incline, or to pull a rope, tree, rock etc. The row also teaches you how to brace and pull to assist a fellow hiker up and over difficult obstacles like ledges.

While the exercises taught at the HKC (and through the online HardstyleFit program) may not cover every aspect of hiking, they are a solid foundation for you to start thriving in the mountains.

***

Shawn Burnah, RKC. Contact him through his Dragon Door Instructor page: Shawn Burnah, and Follow him on Instagram @shawn.burnah

Use These 3 Cues to Teach The Deadlift

August 21, 2019 By William Sturgeon Leave a Comment

William Sturgeon Deadlift Coaching Cues

When teaching a client how to deadlift, we must first help them master the hip hinge. Often when we begin to teach someone how to hinge we use the following cues: “keep a slight bend in the knees, push your hips back, keep your back straight, pack the shoulders, push your hips forward and stand tall…”

These cues are effective, but when someone has never done a hip hinge before, all these words may be too overwhelming.

When we’re working with a client, we always want to make sure that they are not confused. We want to make our instructions as clear as possible so that they are set up for success.

Start by teaching your client a tall & tight position.

Tall & Tight

This position begins standing with feet shoulder width apart. Then, instruct your client to pull their hips slightly forward. Tell them to imagine pulling their belt buckle to their chin.
Next teach the tight position. This begins by tucking the ribs down and pinching the shoulders back.
The tall & tight position teaches how to maintain a neutral spine while maintaining tension in the core.

Reach Your Hips Back

Next we are going to teach our client how to reach their hips back. “Begin with a slight bend in the knees. Reach your hips back by trying to touch your butt towards the wall behind you, while keeping the tall and tight position.” These instructions can get complicated quickly, so I use the following cues instead:

I begin by helping people understand this movement by instructing them to place their fists on their hips.
Then I tell them to imagine their body is a can crusher—the upper body being the top half and the lower body being the bottom half of the machine.
Next, I ask them to reach their hips back and “crush their cans.”

Drive Through Your Hips

Lastly we will review “driving through the hips” to finish the exercise.

While maintaining a tall and tight position, push through the hips to the starting position.
Next, think about punching your feet into the ground, while thrusting your hips forward.

Once you’ve mastered this fundamental skill you can now progress to loading your client for a deadlift.

Just remember: tall & tight, reach your hips back, and drive through the hips.

****

William Sturgeon, RKC II trains clients at his gym, Restored Strength. Contact him through his website at RestoredStrength.com or follow him on Facebook: facebook.com/restoredstrength

The Importance of Single Leg Training

August 15, 2018 By William Sturgeon Leave a Comment

William Sturgeon, RKC-II Split Squat

We spend a lot of time training our clients with bilateral movements, such as squatting and hinging. These dynamic and explosive movements are done in a stationary position. When we choose exercises for our clients—or for our own training—the exercises should always be purposeful movements applicable to their lifestyle and goals. Whether you coach athletes or the general population, everyone moves unilaterally.

Whenever moving in any plane of motion, we move by stepping with one foot first. We move unilaterally throughout our whole day. Unless we’re stationary for a while, we do not spend much time in a bilateral stance. Knowing that all movement is initiated with one foot, why do we place such an emphasis on bilateral movements when training our clients?

There are many reasons to include unilateral exercises in our training programs. But, one of the main reasons I include single leg training is to allow me to train my clients’ weaknesses. While it is easy to temporarily correct a client out of a knee valgus during a squat with the cue “spread the knees apart,” it doesn’t really fix the problem. By including single leg exercises you can help strengthen your client’s asymmetrical weaknesses—which will also strengthen their bilateral movements.

Another reason I favor unilateral movements, is because they can help rehab and prevent injuries. If you train athletes or the general population, your job is to help them reach their goals—and keep them safe during their training. Another great benefit unilateral exercises offer over bilateral exercises is that they promote even more ankle stability and strength. Strengthening the ankles can reduce the chance of ankle injuries—which often lead to knee and hip pain.

The following are a few of my favorite single leg exercises:

Split Squat (see photo at beginning of post)

Start at the bottom of a split squat position.
Hold a kettlebell as if you were about to do a goblet squat (place the kettlebell near the collar bone).
Push evenly with the foot—through the ball of the foot and the heel to stand.
Lock the knee at the top of the movement while squeezing the glutes.
Lower yourself down slowly, and do not let the knee bang against the ground.

Lateral Lunge

William Sturgeon RKC-II Lateral Lunge

Start by holding the kettlebell in the rack position, or at the chest (the goblet squat position).
Take a large step to the side.
Bend your knees and push your hips back.
Return to the starting position by pushing through the inside of the foot you used to step to the side.

Curtsy Lunge

William Sturgeon RKC-II, Curtsy Lunge

Start by holding the kettlebell at the chest (the goblet squat position).
Step back and behind your other leg.
Slowly lower your hips until the knee lightly touches the ground.
Push through the front leg, and return to the starting position.

Weighted Single Leg Glute Bridge

Weighted Single Leg Glute Bridge

Begin on your back, and hold a kettlebell at your belt line.
Raise one leg off the ground by lifting the knee.
Tuck your chin and rib cage down as you press the heel of the other foot into the ground
Raise the hips up and squeeze the glutes.
Lower yourself down slowly and return to the starting position.

Single Leg Rear Deadlift (RDL)

Place both hands on the kettlebell handle.
Keep a slight bend in the knee and push your hips back.
Keep a straight spine and lower the kettlebell below the knee by bending with the hips.
Return to the starting position by pulling your chest and hips up as you stand tall.

Single Leg Deadlift

William Sturgeon, Single Leg Deadlift

Begin with the kettlebell on the ground in line with your toes.
Bend at one knee and begin to hinge down while pushing your hips towards the wall.
Keep your chest up while lowering yourself through the hips.
Return to the starting position by standing tall.

Single leg exercises are essential moves to consider in your kettlebell training.

****

William Sturgeon, RKC II trains clients at his gym, Restored Strength. Contact him through his website at RestoredStrength.com or follow him on Facebook: facebook.com/restoredstrength

Beyond the See-Saw Press: Two New Variations

August 8, 2018 By Nick Collias Leave a Comment

Z-Saw Kettlebell Press Nick Collias
Some lifts just never feel quite right, no matter how hard we try to force them to do so. Others are a willing dance partner from the first rep. And from the first time I tried it, the see-saw press just felt right.

Unlike the single-arm press, which took months (er, years) to share the ideal groove, the see-saw offered it up instantly. And because it’s a rhythmic push with a bit of a pull (or an eccentric push that feels like a pull), it demands that all manner of anterior, posterior, lateral, and deep core muscles get in the game of tug-o-war. Any experienced RKC can tell you that this extra activation usually allows you to get 2-3 extra reps, maybe more, with any given weight than what you’d manage with either single-arm or double-arm presses.

That translates to extra strength, extra volume, extra activation, and extra-efficient training. Extra awesome.

Those are all reasons to try the see-saw press. But they’re also reasons to explore different variations of the movement. Here are two variations that have quickly become my two favorite presses, period.

To be clear, I make no claim to inventing either of them. Somebody else probably did long ago. I just happened across them in my training, picked them up, and am now passing them along.

Z-Saw Press

This is nothing more than a seated see-saw press in a straddle position, or what is known as a Z-press. But that alteration changes the lift dramatically.

What I dig about it:

Sure, it brings the wicked shoulder pump, but it also ties in more total upper body musculature than any press I’ve tried—even more than the standing see-saw press. All the postural muscles of the upper back light up, but so does the core. When those groups are both working hard, I know I’m doing something right.
Lumbar hyperextension is pretty much impossible with this lift. Not so with the standing see-saw. This makes it a great way to work around an achy lower back, or just one, like mine, that just doesn’t like to work hard early in the morning when I tend to train.
No clean is needed. That’s not an advantage or disadvantage; it’s just a feature of the lift. This means it lends itself more cleanly to an upper/lower split, if you prefer that approach.
Perhaps because the upper back and core are so integrated, I find it also lends itself better than other press variations to grinding out a few hard reps at the end of a set, while still being safe on the shoulder joint.

This is one reason why I like it with a DeLorme Protocol-style approach:

10 reps light, or around half of 10RM
10 reps medium, or about .75 of 10RM
10 reps with more or less a 10RM

Z Saw Kettlebell Press Side view Nick Collias — Look forward or look up; either way, your postural muscles and pressing muscles will both work overtime.

Keeping a set at a 10RM or lighter also keeps you from having to figure out how to get two seriously heavy bells into position. Just curl it up and go.

One more technique note: In a recent email, Master RKC Andrea Du Cane mentioned that she recommends most people—men in particular—sit on a yoga block or something similar during Z-press variations, because otherwise they often struggle achieve a neutral pelvis and spine position on the ground. Me, I like something about half to two-thirds yoga block-height, like one of those hardcover college textbooks you haven’t done anything with in a long time. The Modern Library edition of Plutarch’s Lives of the Noble Greeks and Romans is just about perfect.

Swollias Press

This movement took on my nickname at work (I do work at Bodybuilding.com, after all), simply because I’d never seen it before, and the nomenclature alternatives are all pretty complicated. “Alternating see-saw kettlebell thruster,” anyone? No thanks. Let’s go with Swollias.

As with the Z-saw, this isn’t a new lift so much as it is a combination of existing ones. Here’s how to do it:

Clean a pair of kettlebells, either from a dead stop or with a swing. You can do it with two matching weights, or two uneven ones. It works great with both.
Perform a single front squat, and on the way up, press one of the kettlebells up while keeping the other in the rack.
Lower the top bell into the rack. A second clean is optional here.
Squat again, and on the way up, press the other bell. You can then set the kettlebells down and shake it off before going again, or you could keep piston-pumping reps as long as you want.

What’s the advantage? Well, having a bell in the rack means you’re forced to keep an upright torso and tight core. I like the single-kettlebell thruster, but find it can get a little sloppy and forward-leaning under fatigue. This variation holds a little firmer, in my experience.

"Swollias" Kettlebell Combo Sequence Nick Collias — Lots of cleans, lots of squats, lots of time in the rack. What more do you want?

On the flipside, it doesn’t require the same level of thoracic mobility as a double-kettlebell press or thruster, and once again, lumbar hyperextension is hard to slip into with this variation. Definitely not so with the double kettlebells.

With heaver weight, I like to treat these as a little mini-complex, kind of like Dan John’s “Armor-building” complex of two cleans, one press, and three squats. One round of clean, squat, press, clean (optional), squat, press every 30 seconds, or on the minute, is a great routine. Do it for 10-20 minutes, and it adds up to lots of cleans, lots of squats, lots of time in the rack.

Alternately, you could use a lighter weight, up the reps, and just see what cries “Uncle” first.

How To Use These Lifts

There’s a time to train like you’re chasing something—say, a half-bodyweight press for an RKC-II certification—and there’s a time to train like you’re not. And when I’m not chasing, I like to mix my presses up. A lot.

For the last few months, my favorite way to do this is to use Dan John’s press and suspension strap circuit from this article on Bodybuilding.com as a template, and swap out press variations based on whatever feels good that day. Both of these press variations have been regulars in the batting order.

Don’t confuse this with “program hopping,” that oft-maligned symptom of exercise ADD. The parameters and the basic movement patterns don’t change much; just the specifics do. If I want to change every workout, fine. If I want to do the same thing for three weeks, fine.

This approach keeps me excited to train, allows me to sneak into moderate rep PRs regularly, but also allows—or maybe forces—me to learn and explore new lifts, either those that I see out in the world, or that I cook up on my own in a moment of living room inspiration. These are two of the latter. Enjoy!

***

Nick Collias, RKC-II, PCC, is the executive editor at Bodybuilding.com, and the host of the Bodybuilding.com Podcast. You can read and hear more of his work at Bodybuilding.com.