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RKC School of Strength

Official blog of the RKC

fitness training

The Get-Up—The Ultimate Triplanar Exercise

December 7, 2016 By Ashoka McCormick 3 Comments

training get-ups for judo athletes

When we think of Bruce Lee throwing a kick, Muhammad Ali dodging a punch, or a great wrestler like Dan Gable swiftly shooting in for a double-leg takedown and dumping his opponent on the mat, we can easily imagine strength exerted on multiple planes.  This multi-dimensional strength and stability is achieved through specific strength conditioning. It is the key for optimizing body movement and power for a combat athlete’s knock-out punch. It also provides incomparable groundwork for other athletes, too.

The majority of today’s programs favor traditional strength and conditioning approaches which are often heavily biased towards sagittal plane (forward and backward) movements. We definitely need strength in the sagittal plane, and many of the big-bang-for-the-buck exercises like squats and deadlifts occur in this plane.

But in designing our training, it is important to understand that the human body does not move in just one direction. We can also move side-to-side, forward, backward, and in rotation. Training in multiple planes, or multiple directions, helps us achieve higher levels of body awareness, balance, and coordination. This improved programing allows for quicker reaction times and more efficient neuro-motor function. Training in all the planes can help athletes and clients avoid injury and enhance their performance. It’s a required practice for any athlete determined to consistently perform on an elite level.

 

The Three Planes:

Sagittal Plane:

Movements in the sagittal plan move forward and back, or through the mid-line of the body. Common examples of sagittal plane movements are a biceps curl or a sit-up.

Frontal Plane:

Movements along the frontal plan can be described as side-to-side, such as abduction and adduction. Exercises that work through the frontal plane are side lunges and jumping jacks.

Transverse Plane:

Movements in the transverse plane include horizontal abduction, adduction or rotational actions. Exercise examples include the Russian twist or a cable woodchop.

One major reason most sports injuries occur in the frontal and transverse planes is that most athletes are only training in the sagittal plane. Athleticism depends on a tremendous amount of movement in different planes of action. Strength and conditioning programs for athletes should strive to include as many variations of movement as possible to train muscles in as many planes as possible (Kenn, 2003).

As trainers and coaches, we must prepare our athletes by strengthening their bodies in all three planes. If your athletes understand the difference between these three planes of movement and can develop their ability to efficiently weave their movements together, then they will be well-rounded and less prone to injury.  For example a fighter in the ring or cage spins, moves left and right, dodges kicks, pivots, punches, and is constantly tackled.  If his or her body is weak in a particular plane, the likelihood of an injury is much greater.

Most popular training methods do not use multi-planar movements. Powerlifting, Olympic lifting, CrossFit training, and bodybuilding tend to primarily work in the sagittal plane. Very few movements are in the transverse or frontal planes. Additionally, most of these training methods do not include multi-planar movements—combinations of frontal, sagittal, and transverse planes of motion. These popular training methods are still valid for training athletes, but coaches should also consider ways to train sport-specific movements that athletes will perform on the field of play (Brown, 2013).

Ashoka McCormick at the whiteboard

As strength coaches and trainers, we can create workouts that hit all of these planes, or we can select compound exercises—triplaner movements—that hit all three planes in one rep. One of the best triplanar movements of all is already a staple among RKC and HKC Instructors: the get-up

In the kettlebell community and the strength and conditioning world, the get-up is highly regarded, and with very good reason. It’s a highly functional movement and total body exercise. Its benefits include improved shoulder stability and strength, correction of left-right asymmetries, overall mobility, core strength, improved movement skills, overall proprioception / coordination, and time under tension. The get-up also teaches athletes to stabilize themselves and create whole body tension in a variety of positions.

 

Truly Triplanar

The above-mentioned list of benefits is more than enough justification to include the get-up in our workouts. But, I think that one of the most valuable benefits provided by the get-up is that it passes through all three movement planes from the ground up, and again on the way back down to the ground. For that reason alone, the kettlebell get-up is one of my favorite options—it forces you to work in EVERY plane of motion.

Body Awareness

The get-up provides a variety of functional movement patterns and an unmatched stimulation to our vestibular and nervous systems. Once they have mastered all the steps of the get-up, you can even lead your clients and athletes through the movement with their eyes closed for a greater nervous system challenge. The body awareness developed from practicing get-ups provides tremendous value for athletes and the general population.

Ashoka McCormick spotting kettlebell get-up

Five Minute Get-Ups

At my HKC certification in April, RKC Team Leader Chris White mentioned doing “Five Minute Get-Ups.” Since then I have added this drill into many of my programs for Judo athletes. At first, they should be practiced without weight, then balance a shoe on the fist for added challenge.  I tend to use the “Five Minute Get-Up” protocol at the beginning of our workouts, it serves as a good warm-up, and a great opportunity for skill development.

During the drill, we focus on one quality rep at a time. I encourage the athletes to take their time. You can incorporate “Five Minute Get-Ups” at the beginning of your workout, on a recovery day, or even as a stand-alone skill practice session. Advanced athletes can try it with weight. But, with or without a kettlebell, the main focus is on the fluidity of the movement.

When designing a strength and conditioning program, we need to include multi-planar movements, multi-directional movements, and various stances which are appropriate for our athletes. Exercises like the get-up will help athletes move more efficiently and will decrease their chances of injury while increasing their overall functional strength.

Winning Athletes At the podium

References:
Brown, T. (2013, September). NSCA’s Performance Training Journal, Issue 12. Retrieved November 18, 2016
Kenn, J. (2003). The Coach’s Strength Training Playbook. Monterey, CA: Coaches Choice.

****

Ashoka McCormick, HKC is a performance coach in Santa Cruz, California.

Filed Under: Coaching, Kettlebell Training Tagged With: Ashoka McCormick, Athletic Training, fitness training, get up, hkc, kettlebell get-up, kettlebell training, stength and conditioning for sports, tri-planer training, triplanar exercises, triplanar movement, triplanar training

Training Mindfully

August 19, 2015 By Robin Sinclear 2 Comments

Robin Sinclear Kettlebell Press

Before becoming a fitness coach, I was a Paramedic for over 20 years. Responding to 9-1-1 calls for that length of time taught me a lot—and I honed the skill of trusting my instincts. I learned how to read people and situations within a matter of seconds. I became acutely aware that situations can change in an instant, and that sometimes we must adapt and adjust even the best plans. I also realized that my temperament, and a calm, confident, commanding presence could determine the outcome of a situation. If I had a poor attitude or questioned my abilities, things could quickly go sour. These abilities became very important life skills that I now use daily when coaching, and in my own training.

These skills came from a need to be aware—a practice of being mindful and present. As a Paramedic, I was taught a step-by-step rapid assessment of the pre-hospital scene and of the patient. Within a matter of seconds, I needed to take in a global view of the scene, establish safety for the patient and practitioners, determine the mechanism of injury, and take action to stabilize life-threatening injuries. Once all of that was done, I constantly needed to reassess the patient’s condition—which could rapidly change for better or worse. I wasn’t “great” at all of those things in the beginning of my career. It took time and practice to sharpen these skills without falling into common traps like tunnel vision or failing to re-evaluate whether my interventions were making my patient better or worse.

Robin Sinclear WindmillBeing mindful requires an attentiveness that helps us recognize the conditions around and within us. Most people are not really “there” most of the time. Instead of being present, their minds are caught up in their worries, fears, insecurities, the past, or the future. All of this disconnect and distraction is not productive when we are training. Injuries, poor performance, or just a lousy workout are often side effects of not being fully present.

Practicing mindful training is a worthwhile discipline. When your mind is with your body, you are established and engaged in the present moment. We can then observe and respect how our bodies feel, then we can work on trusting our instincts. We will know if we need to push harder or back off, if we should add weight or go lighter for more reps? We will also know if our recovery methods are effective.

If you are wondering how to incorporate mindfulness into your kettlebell training, then try this in your next training session to reevaluate your direction on every set:

  • Perform a set of an exercise
  • Take 10 seconds and ask yourself what you should do next
  • Choose from the following
    1. Use a heavier kettlebell for the next set
    2. Decrease weight for next set
    3. All is good, repeat exactly as before
    4. Do less reps
    5. Do more reps
    6. Stop entirely

A training plan—and the workouts within that training plan—must be adaptable and adjustable based on how we feel in the present moment. When we are present and attuned to our bodies, then we can listen to our instincts and align the workout based on those observations. If your training plan calls for a max effort lift on a day you feel less than 100%, it will probably be counterproductive. Why not change or modify your plan until you have a day that you feel like a badass? Why push when it won’t go well, then beat yourself up mentally because you didn’t hit the number you were “supposed” to hit that day? Does it really matter for the big picture?

Robin Sinclear Get-UpIn general, I find that men have a harder time putting their ego aside and dialing back their workouts when they aren’t feeling 100%. Their tendency is often to “push through it”. This is usually when an injury occurs. On the other hand, women tend to fear trying a heavier lift—even if they’re feeling strong. In both situations, it pays to have a good coach who can help you read the signals from your body, and guide you in the appropriate direction.

Your attitude can make or break your performance as well. And none of this is an excuse to phone it in, effort-wise. If you tell yourself you “can’t”, you will be right every time. Remaining calm, confident, and commanding a good outcome will generally lead to great things!

Next time you head to the gym, try practicing some mindful training. I say “practice” because it takes repeating this action to improve. You will catch yourself drifting away many times, and that’s ok as long as you can become aware and shift your mind back to the center. Over time you will learn to read your body and your internal performance cues.

Your body provides you with constant feedback, and you need to listen. The more you listen, the more feedback your body will provide. Eventually you will be able to use the insight and awareness you gain from this practice throughout other areas of your life as well.

***

Robin Sinclear, RKC-II, is the co-owner of Velocity Strength and Fitness in Chico, California. Her website is VelocityChico.com. She can be reached by email at velocitystrong@gmail.com or by phone at 530-520-2297. Follow Velocity Strength and Fitness on Facebook, Instagram, and Twitter.

Filed Under: Coaching, Motivation Tagged With: attitude, brain train, fitness training, mindfulness, Motivation, Robin Sinclear, self coaching, training

It’s All About the Data

April 28, 2015 By Laurel Blackburn 4 Comments

Laurel Blackburn Senior RKC

I am a data freak. I love tracking my fitness, my nutrition, my accomplishments and my goals. I do this both for my clients and myself.

Back in the day when I first started bodybuilding, I just used a notebook. I jotted down my workouts and food but not much else. I really did not know if I was making progress in my strength. I did however know exactly what I was eating and how many calories I was consuming everyday. Keeping a food journal was a priority because I had to get as lean as possible for every show.

That was years ago and my goals have changed.

Since then I completed two half marathons. I printed out a running program I found online and stuck to that. I never logged my runs or anything else, I just followed the plan. I had days where my runs were horrible and I would end up walking a lot. I had days in which I felt I could run forever.

Had I kept a log and a food journal, I may have been able to see why; on certain days I felt like I was running through mud and why some days I felt like an Olympian. Maybe my nutrition, hydration and sleep had a big effect on my training. I would never know because I didn’t keep data.

Over the past few years my goals have changed. For several years I didn’t do much but train with kettlebells. I went from program to program and tried and stopped every one of them. I had workout dyslexia. I was always getting distracted by a shiny new program.

My personal training business pretty much followed the same fate. I either did not write down programs or I would throw something together before I headed to the gym to train my clients.

They did see results with weight loss and body composition which was fine because that is pretty much all they cared about. I never kept data on their actual progress in the gym. Many times I would have to ask how much weight we used on our last workout. Had I kept data, I would have been able to show them their progress.

Things changed for me when I began setting goals that had deadlines attached to them. Had I not kept data on my training, I doubt I would have accomplished much.

One of my goals, and still is to be the oldest woman to complete the Iron Maiden challenge. For those who may not know; I would need to do a pull-up, pistol squat and press the 24 kilo (53 pound) kettlebell.

First thing I did was to hire a coach. Second thing I did was to get a good log to journal my workouts and more importantly, my progress.

Over the years I have bought, downloaded and made my own workout logs. None of them had ALL of the features I wanted.

Convict Conditioning Log BookI came across the Convict Conditioning Log Book. Even though it’s focus is on the CC program, I loved the layout and used it for my personal goals. I don’t do the CC program and didn’t pay attention to that part of the log. It didn’t matter because the actual log pages had everything I was looking for.

Once I started keeping data on my workouts, I was able to progress and regress as needed. I also was able to share with workouts with my coach. If he asked me about a past workout or weights used, I could flip to the page and let him know.

Having this data was crucial for reaching my goals. My coach was able to use this info to program my training cycles.

That is not the only data I keep. I still log my food and my running.

I am proud to say that I am one of those obnoxious people who have to take 5 minutes before a run to start my heart rate monitor, my Map My Run app, my music and my interval timer.

Funny thing is, I am not even a serious runner and I’m not very good at it. I do it for fun and to spend time with my friends. Do I really need that much data on my running? No. I just love having the data and more importantly, the gadgets.

****

Senior RKC, Laurel Blackburn owns Boot Camp Fitness and Training and Tallahassee Kettlebells.  Look for Laurel at www.bootcampstogo.com or www.tallahasseekettlebells.com.

In her early fifties, 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.

Filed Under: Coaching, Motivation Tagged With: Convict Conditioning Log Book, fitness apps, fitness data, fitness goals, fitness log book, fitness training, goal setting, goals, kettlebell training, kettlebells, Laurel Blackburn, log book

Practical Programming

April 1, 2015 By Max Shank 10 Comments

Max Shank Teaching In Germany

Programming is a scary word for coaches, trainers, and exercisers. There seems to be this mystic fog of confusion centered around the idea that the way you put an exercise plan together will completely make or break your gains. Obviously we are all afraid of wasting our time in the gym, so it’s natural for us to feel this way about it–we want optimal results!

There has been a ludicrous amount of time, energy, and experimentation in trying to determine some of the best training plans and methods. You can take a simple idea: “Exercise=good” and after years and years of research, start to worry about whether you did enough transverse plane movements at 85% of your 1RM on Day 4 in week 3 of your 12-week periodized program within a 3 year macrocycle.

Confused yet? Yeah I know.

Here’s the thing, there is a decent amount of science and experimentation to back this stuff up, so in theory it makes sense.

However, my two main issues with complicated programming are centered around the following:

1) Reality
2) Who is this for again?

In a land where unicorns roam free and butterflies kiss the cheek of every child, maybe these intricate plans make sense. However, we live in the real world. We get in an argument with the wife, the kids keep you up all night, you’re stressed out at work, maybe you got super drunk last weekend or didn’t get enough sleep the night before. Whatever it is, we are not consistent nor are we precisely linear. A good plan allows for wiggle room based on how you feel on a given day. Trying to force a certain amount of reps/sets or movements on a day where you maybe shouldn’t is a surefire way to injure yourself. Don’t force square pegs into round holes. Take advantage of the days when you feel good, and don’t push your luck on the days where you don’t.

Most of the best-known and revered programs in the world all center around heavily specified activities like powerlifting/Olympic lifting or gymnastics. What we fail to remember is that these programs are geared toward PROFESSIONALS in these SPECIFIC sports. Last I checked, most of us are just trying to feel better, look better, and then perform better. I don’t know about you but I don’t get paid by the pound when I do a deadlift. The issue here is that we are sacrificing the main goal (better health and fitness) for the secondary cause (lifting more weight). I know that we love measuring things, and it’s a very efficient metric, but let’s not forget why we are lifting weights or training in the first place!

Professional athletes sacrifice health for performance all the time–because they are paid to do so. If you’re not getting paid to lift more weight, you might want to rethink using a program that is built for those who do.

Here’s some parting wisdom when it comes to putting a plan together.

Your nervous system likes frequency over intensity, so train full body workouts and hit all the main patterns every session.

  • Upper Push
  • Upper Pull
  • Lower Push
  • Lower Pull

Be flexible. When you feel super strong, throw on some extra weight. When you don’t feel 100% focus more on things like flexibility and medium weights.

Max Shank Twisted Flagstand

Build your plan around the rest of your life.

One of the biggest problems with any plan is consistency. So take a look at your schedule for the week and find the BEST times where training will fit around that–you want to remove as many barriers as possible when it comes to working up the motivation to work out. Have a plan for when you can’t make it to the gym so you can still train at home or at the park–it’s always good to have a plan B.

The challenge is not in lifting the weight, the challenge is in having the resolve and forethought to be consistent over the long term.

Better every day.
-Max

***
Master RKC Instructor Max Shank is the owner of Ambition Athletics in Encintas, California. He is very active in martial arts, competes in the Highland Games, and promotes a holistic approach to overall fitness. For more information about Max please visit www.maxshank.com.

Max Shank is the author of Master the Kettlebell, now available in paperback and ebook format.

He has also recently released Ultimate Athleticism, an ebook and training program.

Filed Under: Coaching, Kettlebell Training Tagged With: challenges, Coaching, consistency, exercise programming, fitness programming, fitness training, Master the Kettlebell, max shank, programming

Mental Focus: A Trainer’s Secret Weapon

February 4, 2015 By Florian Kiendl 2 Comments

Florian Kiendl double kettlebell

It is obvious that mental focus is a great asset to any athlete. If you see any high level athlete work his magic, one thing that they all have in common is the ability to get into the zone–to be 100% in the present with their mind on the task at hand. My grandmaster Son Jong Ho told me that if he performs his spectacular stone breaks with bare hands, his mind is focused 100% on the desired result. There is no room for doubt or distraction.

Often in interviews after a less than optimal performance, athletes will say that they simply lost their focus. I think we can all agree that mental focus is an indispensable skill for any athlete to learn. But why is it the same for trainers?

The Trainer’s Dilemma

Anybody who is actively training people knows the frustration of standing in the gym and watching a client performing an exercise with less than optimal technique. You have told him a dozen times how to do it right, but he simply does not get it.

In the RKC, we have detailed and tested teaching progressions to enable our students to get into the right feeling before actually performing the exercise. For instance do we teach the Hardstyle plank before the swing so our students can understand how a completely tensed body should feel.

But even with the best teaching progressions, beginners tend to get sloppy and lose their concentration. After you have shouted, “Tense your glutes!” for the fiftieth time, your students start to simply tune you out.

Your Secret Weapon

Here is your secret weapon… In the classical martial arts, where my origins lie, it is very common for a trainer not to explain the techniques during class. Some masters do not even talk while training their students. This approach has its drawbacks, but it supports the athletes in getting into the right mindset by simply copying what the master does. After training several years with my first Tae Kwon Do, teacher I became so in tune that I often knew the next exercise before we were finished with the current one–and no, my teacher did not do the same exercises every day.

You can use this mental connection with your client to help them perform on a higher level. You simply extend your mental focus to them. Please don’t take this as esoteric concept, I have used this technique both as a student and a teacher many times. Try it and see for yourself.

How To Make It Work

I cannot really explain how it works, but I can explain how you can make it work for you. First let’s have a look at the receiving end:

As a Student…

First pick a technique that you are already familiar with, but want to improve. Find somebody who is performing this technique at a significantly higher level than you and watch them perform. (It is helpful if that person’s body type is similar to yours.) You can even use YouTube for this experiment, but it is best if you can observe them in person. This is also why we expect our RKC candidates to pass a strict technique testing before we allow them to teach. 😉

While the person you are watching executes the lift, try to get the feeling of what he or she is feeling at this instant. Don’t go into too much detail or analyze, just take in the general picture. After you’ve seen the lift, grab a kettlebell that is suitable for you and try to reproduce the lift. Go by feel.

As a Trainer…

When you are watching a student perform a lift with only a minor flaw in his technique, let your mind lift with him or her. This is not telepathy. The student should have trained with you for a while, and already know the general execution of the exercise. Fixing the minor flaws in the execution of the exercise that are hard to describe make such a huge difference in the long run.

Avoid doing or mimicking the lift along with your client, just reproduce the same feeling of tension in your mind. If you do it right, you will feel your muscles activate as if you are actually moving. I have witnessed many students change their movement pattern instantly without me saying a word.

Kettlebell Class in Germany

The Limitations of This Technique

This technique is not a magic trick. It can only be performed successfully when the following conditions are true:

  • The trainer is highly skilled at the exercise.
  • The trainer has a good ability to focus his mind.
  • The student has known the trainer for some time and trust is established.
  • The student has no physical limitations that prevent correct technique.
  • The student has a basic understanding of the exercise at least.

It is no replacement for good teaching progressions like those taught at our HKC and RKC Certifications. But, this use of mental focus  is a tool that can sometimes help to save you and your students a lot of frustration.

***
RKC Team Leader Florian Kiendl is a second degree black belt in Tae Kwon Do and runs a Martial Arts Gym in a small town close to Munich (Germany). He made it his mission to help his students to improve their movement and overall health. In his search for ways to overcome the movement restrictions of his students (and his own) he found the RKC and now works together with Master RKC Robert Rimoczi and others to help as many people as possible to gain back their Strength and Agility.

He writes a regular Blog at blog.kettlebellgermany.de and offers workshops all over Germany teaching the RKC Kettlebell exercises: KettlebellGermany.de.
If you have questions or comments on the article feel free to email him at florian@kettlebellgermany.de

Filed Under: Coaching, Motivation Tagged With: Coaching, fit, fitness training, Florian Kiendl, kettlebell instructor, kettlebell technique, mental focus, mental training

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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.