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RKC School of Strength

Official blog of the RKC

CrossFit

CrossFit, Kettlebell Training, Kale Salad and Donuts

October 26, 2016 By Nick Lynch 1 Comment

Nick Lynch kettlebell press

First off, I’d like to admit that I love donuts. It may or may not have been the years of skipping Sunday Boy Scouts to watch The Simpsons with my dad that programmed my subconscious to love donuts but nonetheless, I love donuts. Would I eat them all the time? Only if I wanted to be as soft and squishy as the crème filled varietal. I’ve come to learn that in order to have a donut here and there, I need to eat some kale salad. So what’s all this donut and kale salad talk have to do with CrossFit and kettlebell training? Everything…and here’s why.

I’ve learned to appreciate CrossFit over the years. Many clients that I train with participate in it, love it, and swear by it. If it weren’t for Crossfit, I’m not sure kettlebells and dinosaur training would be so popular today. CrossFit has popularized otherwise forgotten strength secrets like carrying heavy stones, pushing and pulling heavy loads, and of course, Olympic Lifting. But, it’s the Hardstyle training methods that we teach as RKCs that make these lifts safe and effective. You could say it’s a match made in heaven! So what’s with the whole kale salad and donuts analogy? Well, the vast majority of the people I know who participate in CrossFit quickly realize that they can’t only do CrossFit. They need their kale salad, which in this analogy is Hardstyle kettlebell training.

Why?

Kettlebell training serves as corrective exercise and therefore has functional carry-over to other intense physical activity, such as CrossFit. One must master his/her breath, the hinge, the wedge and gain strong grip strength in order to perform such exercises as the Hardstyle swing, strict pull-up, Turkish get-up, snatch and strict press. Guys like Bolt take home gold medals for having a strong hinge, wedge, wrists, feet and coordinated breath. When you take talent and combine the skills required of an RKC, you’re on your way to a gold medal, so to speak. You’re a strong and functional athlete.

Hinge = staying in your wedge, reach your butt towards the wall behind you without forward bending of the knees.
Hinge = staying in your wedge, reach your butt towards the wall behind you without forward bending of the knees.
 Wedge = shoulders packed, pelvis neutral, glutes locked and abs flexed rock solid.

Wedge = shoulders packed, pelvis neutral, glutes locked and abs flexed rock solid.

The general population does not lead a physically challenging lifestyle. We type, we click, we press, and we swipe to “work” our grip strength. Our daily squatting happens in the form of on-and-off the toilet and up-and-down off a chair. That said, we don’t have the wrist strength and the hip/lumbar/thoracic mobility to safely barbell snatch overhead and catch the bar without something debilitating happening; hence the high injury rate associated with intense physical activities. I’ve learned that you can greatly reduce debilitating injuries during any activity simply by learning functional movement patterns and gaining strength with RKC kettlebell training. It’s fun to eat donuts just like it’s fun to snatch a barbell. But you can’t eat donuts all of the time just like you can’t snatch a barbell all of the time. You’ve got to have your kale salad just like you’ve got to have your corrective exercises.

I here’s a major example of how one can utilize Hardstyle kettlebell training as a form of corrective exercise to enhance their athletic performance at CrossFit:

Phil Ross RKC demo

Wrist strength. Many movement patterns in Olympic lifting require catching a fast moving weight with the wrists in extension. This pattern forces the body to respond with borrowed movement from the elbows, shoulders, back and knees putting the body in a dangerous and compromised position. In martial arts and fighting, this body position would require one to submit or tap out. You’re basically rendered useless as your successor could, if they wanted to, break your arm. Additionally, I want you to think for a second about how many sports and or physical activities require an emphasis on extended wrist positions. Here’s a few functionally and daily movements that DON’T require extended wrists: pull-ups, deadlifts, running, climbing, swimming, rowing, punching etc. Lifting weights in a way that means you could tear or break your arm is a bad idea unless you practice the solution!

Extended wrists in action as showcased by Jared Byczko, RKC and owner of CrossFit Naptown:

Jared CrossFit Naptown wrist extension

The solution: Hardstyle Turkish get ups, kettlebell presses, knuckle push-ups, strict pull ups and bottoms up presses. These exercises require you do the opposite of Oly lifts. In addition, the speed in which you perform such exercises is slow and focused. Wrists maintain a neutral and flexed position throughout each exercise therefore strengthening. Lastly, the body does not need to borrow movement to compensate, instead, one can utilize the wedge to support the weight. The wedge strengthens your whole torso and hips, while the neutral and flexed position of your wrists strengthens your wrists, hands, forearms, elbows, shoulders and postural chain.

RKC Workshop Jared squat

Now you can go a little more nuts next time you clean and jerk with the barbell for reps.

In the following program, I’m going to outline a simple and effective corrective exercise program that utilizes kettlebells. I’ve found that bodybuilders, CrossFitters, powerlifters, etc. all respect and enjoy this program simply because it’s difficult, yet restorative.

Day 1 – WOD – light – Practice your technique, don’t go heavy, don’t set new PRs, be mindful of form. 50-65% max

Day 2 – Hardstyle – Follow the program listed below. Ensure you practice the Hardstyle technique as it’s specifically designed to strengthen your wrists, postural chain, hands/wrists and feet.

Day 3 – WOD – medium – Same as Day 1 except go a little heavier (but not much!). 65-75% max.

Day 4 – Hardstyle – Follow the program listed below.

Day 5 – WOD – hard – heavy- 80-90% max.

Days 6 and 7 – Functional human activities such as running, jumping, swimming, climbing, carrying, etc.

You may have noticed on the hard WOD day I recommended going 80-90% max. Save your 110% effort for every 3-6 months. After all, the greats really only PR once or twice per year and that’s at a competition.

Hardstyle Program-Day 2:

Suitcase Deadlift – go heavy, 3-5 reps

Push ups – on front two knuckles if you can, otherwise on two kettlebells or Neuro-Grips

Rest 1:30

Repeat 4 sets

Farmer Carry – very heavy for 30 seconds. For extra grip strength, wrap a towel around the handle of your bell

OH Press – 3-5 per side, medium weight, stellar technique!

Rest 1:30

Repeat 4 sets

Core:

Reverse plank x10 seconds

Plank x10 seconds

Side planks, both sides, x10 seconds each

Rest 30-seconds

Repeat 2-4 sets

 

Hardstyle Program Day-4

Goblet Squat – heavy, 3-5 reps

OH Double press – medium, 3-5 reps

Rest 1:30

Repeat 4 sets

Pull ups – 3-5 reps

Split squat – medium, 3 reps per side

Rest 1:30

Repeat 4 sets

Core:

Log roll – 5 to the right, 5 to the left

Mtn Climbers – 20 reps

Pelvic Push Ups – 3 reps

Rest 30-seconds

Repeat 2-4 sets

 

***

RKC Team Leader Nick Lynch is a Strength and Conditioning Coach at Milwaukee School of Engineering University (MSOE). He owns Superb Health Milwaukee, a kettlebell studio in Milwaukee, WI. He has 13 years of full-time training and coaching experience and a lifetime of wellness education. Nick lives in Milwaukee, WI with his wife Natalie and son Weston.

Filed Under: Kettlebell Training, Workout of the Week Tagged With: CrossFit, Hardstyle, kettlebell training, kettlebell WOD, kettlebell workout, Nick Lynch, programming Hardstyle with CrossFit, RKC, WOD, workout

Safely Applying the American Kettlebell Swing

August 31, 2016 By Angelo Gala 4 Comments

 

Angelo Gala American Swing

“The American Kettlebell Swing (AKBS) is the devil! You will get hurt if you practice this style of swing!” …at least that is what I have been told. Heck, I am guilty of muttering those words once or twice like countless other fitness enthusiasts. But, it’s generally not the tool or exercise selection that necessarily causes a problem. It is the misuse of the tool, and the poor application or inappropriate execution of the movement that can cause accumulated damage over time. When applied correctly, the American Kettlebell Swing can become an excellent addition to your movement catalogue!

In the RKC School of Strength, we teach a shoulder-height “Russian” style kettlebell swing (RKBS). The intent of our swing is to promote sustainable power production from the body’s drivetrain, the hips. We teach this style of swing since many competitive sports require athletes to propel their own bodies or an object forward. This is the direct application of the RKBS and its outwardly projecting force. In the sport of weightlifting or even in the “Sport of Fitness,” athletes are required to use their hips to propel a load overhead in movements like the clean and jerk, snatch and even a wall ball shot. Movements that finish with a load overhead utilize a more linear trajectory, and support the proper use of the AKBS.

Before we run over to the boy-toy (a 24kg kettlebell) and start ripping it over our heads with two hands, let’s review some details of the movement.

First, the AKBS is NOT A SWING. Yes, I know it is called a swing, but by definition a movement that travels from the ground to overhead in one continuous motion is a snatch. The overhead swing has a much more linear trajectory, similar to the clean. Just understanding the kettlebell path will help clean up some common errors with this movement.

Practicing a snatch with a barbell or kettlebell can be very demanding. But, most people possess the requisite mobility to learn the RKBS, even as a beginner in fitness. They may not work on full swings in the first training session, but can start working with light deadlifts. Low volume swings are realistic progressions after a few short training sessions with an RKC Certified Kettlebell Instructor. This is generally not the case for the AKBS.

There are several requirements to safely practice the AKBS:

  • A demonstration of gross motor control and coordination
  • Requisite range of motion in the thoracic region (rib cage)
  • Significant overhead shoulder mobility and stability
  • A negative test for shoulder impingement on both shoulders (Seek out a CK-FMS certified instructor to help screen for impingement)

After acknowledging these safety standards, we can decide if the AKBS is appropriate, or if any additional preparatory homework is needed before practicing this movement. Keep in mind that when performing an AKBS, the hands are placed only 3-6 inches apart on the handle (depending on the size of the kettlebell). This requires a much greater amount of thoracic and overhead mobility to safely perform the lift compared to the barbell counterpart.

 

Required Range of Motion

Overhead Lock Out: modified hollow body with arms in full flexion
Overhead Lock Out: modified hollow body with arms in full flexion

To determine if you possess the requisite range of motion for the AKBS, bring yourself to a supine position on the floor (lay down on your back). Separate your legs into a swing/squat stance and go into a hollowed body position by flattening your lower back to the floor. This will feel like you are pulling the front of your ribcage down to your belt line. Be sure to keep your legs tight like in the Hardstyle RKBS!

Now, raise both arms overhead while clasping both hands together. For a green light to practice the AKBS, you must be able to bring your forearms, lower back, and head to the floor in a comfortable state. Your elbows must remain completely straight and your shoulders must stay depressed (sucked down to the ribs, away from your ears).

test

AngeloGalaBadHollow2 Both of these examples are failed overhead screens for the AKBS. Note: if you can see your arms in your peripheral vision, this indicates a failed overhead screen for the AKBS and more mobilization is required.

TIME TO SWING….. err snatch…….YES SWING!!

With both hands on the kettlebell, start in the athletic ready stance to prepare for the pre-swing or to “hike pass” the kettlebell through your legs. Nothing here deviates from the standards of the Russian kettlebell swing, yet. Your hips are lower than the shoulders. The spine is long and neutral. The hips and hamstrings are engaged.

Now, hike the kettlebell back through your legs. Explosively and simultaneously extend your knees and hips creating a solid lockout in your entire body below your neck. This will power the kettlebell out in front of your hips. Once the kettlebell reaches your belly button, use your arms to pull the kettlebell in towards your chest and up over your head to the overhead lockout. Stop the momentum of the kettlebell by squeezing the handle in the overhead lockout position. The AKBS is completed when the bottom of the kettlebell faces “up” directly overhead and the arms are in alignment with your ears.

How To Apply the American Kettlebell Swing:

The American Kettlebell Swing should be carefully applied to your programming as a compliment, not as a replacement for the Russian Kettlebell Swing. Instead of assuming the American Kettlebell Swing is harder, understand that there are two main reasons to purposely include the AKBS in your program design.

  1. Longer cycle time: When planning aerobic power intervals, a slower cycle speed due to a longer range of motion will simply eat up more time on the clock.
  1. Compounded shoulder and grip fatigue: Pulling the kettlebell through a longer ROM over the head adds a greater degree of shoulder flexion and sustained grip activation compared to the RKBS. The AKBS creates a significantly higher accumulation of shoulder and grip fatigue. In a mixed modal environment, this movement coupled with push-ups, reverse wall climbs or even handstand pushups can dramatically improve overhead work capacity when safely and progressively programmed.

Safe Modifications:

Just like most people have the ability to safely perform the RKBS after demonstrating proficiency of proper hinge patterning and full body bracing, all practitioners can utilize an abbreviated version of the AKBS by simply expressing a shorter range of motion. If you were unable to pass the overhead screen because of signs of shoulder impingement, a safe variation of the AKBS would be to simply pull the kettlebell just above forehead level without committing to a straight-arm lockout of the elbows. With this abbreviated ROM, you will still be able to create a longer cycle time as well as induce increased shoulder and grip fatigue.

Give this swing variation a go and let me know how things work out for you!!

Angelo Gala, Senior RKC, PCC Team Leader

 

***

Angelo Gala is both a Senior RKC and PCC Team Leader. He has been a fitness professional in the Boston area for greater than 15 years working day to day with a wide range of clientele.  He helps the average “Joe” get fit and out of pain and prepares athletes to qualify and compete at the CrossFit Games. His specialties include improving restricted movement, getting strong(er) and energy system development (anything that elevates the heart rate). Angelo is available for remote coaching and on-site workshops. For scheduling he can be reached at a.angelo.gala@gmail.com.

Filed Under: Kettlebell Training, Tutorial Tagged With: American Swing, Angelo Gala, CrossFit, mobility, Senior RKC Angelo Gala, tutorial

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Dragon Door Publications / The author(s) and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions or opinions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them.