flexibility

Warm Up and Cool Down Flow

March 22, 2017 By Paul Britt, DC 10 Comments

Senior RKC Paul Britt

How do you warm up for training? Is there a flow and/or pattern to it? How about the cool down afterwards? I like to consider economy of movement in my warm-ups because it tends to speed up my prep and my cool down. I want the warm-up to systematically prepare me for the session ahead—and I have designed it to work on my mobility and stability issues. In our modern society, we all seem to have similar thoracic restrictions, core stability, active straight leg raise restriction, and toe touch difficulties.

I perform the warm-up in a circuit for one or two sets. Even though one set is typically enough, if I am not warmed up appropriately when I get to the end of the first set, I will add a second. I want to make sure that nothing is left out of my full-body warm-up. The same goes for the cool down—I want to make sure that I hit all my issues that need work. I use this particular flow because my issues are thoracic mobility restriction, ankle mobility. Since I am sitting a lot in class, those are the areas where I concentrate at the start and finish of my workout session.

I start my warm-up with a minute or two on the foam roller. If you have to spend a lot of time on your foam roller or if you’ve named it, get checked out by a professional of some type. I really do a quick run through with it to scan and work through any major trigger points. After the roller, it is time to start moving and warming up.

Perform the following in a circuit:

Tall kneeling halo x 10 each way with a light kettlebell
1 RKC armbar on each side
Bretzel left and right
Pump stretch x 10
1 Get-up on each side
5 Prying goblet squats with same weight as the Halo

After one or two times through my warm-up circuit, I perform five kettlebell deadlifts. I stand up and reset on each lift to perfectly set the groove. In general with my warm-up, everything starts on the ground and moves upward. It is easy to transition from tall kneeling to lying to the deadlifts at the end. It tends to flow well for me.

My cool down follows the same progression, and also moves from the ground up:

Supine piriformis stretch, 10 seconds left and right
Bretzel left and right
Shin box stretch (video)
Heel sit stretch
Child pose
Frog stretch
RKC hip flexor stretch
Hip flexor stretch with a twist
Elongated hip flexor stretch
Standing hamstring stretch
Cossack stretch
Shoulder stretch left and right
Pull-up bar hang

Just like the warm-up, I like to move in a flow from the ground up. I did not specify any particular reps for the cool down, instead I typically use my breath to move through the stretches. I find that 3-5 diaphragmatic breaths will safely move me to the edge of my range of motion. I designed the warm-up and the cool down to flow from one position to the next with economy, this makes it faster than if I just did random stretches and warm-ups. Find out the issues you need to address and create a flow that allows you to move smoothly and quickly through the series.

If you are pinched for time, for a workout you could actually load the get-up and squat with a kettlebell and move through the circuit several times. You will benefit from the mobility work and build strength on an open frame. But only load those two exercises in the series. The kettlebell halo and RKC armbar are not strength exercises, they are movement prep and mobility/stability work, so a heavy load is not appropriate or safe.

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Senior RKC Paul Britt has been an RKC kettlebell instructor since 2006. Paul trains people at workshops and privately. Paul is currently attending Parker University working on his Doctor of Chiropractic degree Paul has served as an assistant instructor at many RKC and HKC Courses, is a Certified Kettlebell Functional Movement Specialist (CK-FMS) and works with some of the top Chiropractors in North Texas. Please visit his website for more information or to contact him

Do You Even Stretch, Bro?

November 2, 2016 By Paul Britt, DC 6 Comments

Paul Britt Hip Flexor Stretches RKC Blog

We all tend to have a set routine that we use as a warmup for our training. There are articles galore on the RKC Blog about those, even some that I have written. What do you do after you are through with your training session? Many people throw in a few random stretches and are done. I like to have a plan and a process in most of my sessions.

This particular series is one that I use quite often. It helps deal with the position of daily living that the majority of people in modern society participate in: sitting. Our bodies tend to want to be lazy and expend as little energy as it can get away with. As we sit all day, the body figures out that it can contract and shorten the hip flexors as a way to save energy and be lazy. But, what do we need to be strong, prevent back injury and get the most out of our training? Healthy, flexible and fully functioning hip flexors. Your movement prep should be used to prep the trouble areas for movement. On top of that, kettlebells and Convict Conditioning training helps strengthen and correct the muscular imbalance/tightness that we are working to improve.

But how do you get our increased flexibility and lengthening to stick? In the video below is a series that I use after kettlebell training to maintain the improvements gained in the training session. It also helps prevent the muscles from returning to the contracted position.

The series is pretty basic and easy, but it stretches the hip flexors effectively. It starts with the basic RKC Hip Flexor stretch. The stretch is much shorter in movement than a typical hip stretch, as we are really focusing on the hip flexor and rectus femoris. Do not over extend this stretch, as you can damage the hip capsule and associated ligaments. The next stretch is similar except that you rotate the rear hip and rotate the front leg, but maintain the squared off posture in the upper body. This is a little different stretch in that you feel it through the obliques and possibly as far up as the anterior serratus muscles. The last stretch is the extended hip stretch. I utilize breath to sink deeper into it. At the end of the stretch, you let the back leg rest on the floor and pull yourself forward slightly as you feel the stretch on the back thigh.

As with any stretching, if there is pain, back off and do not push through it. Do not hurry, and use your breath to allow the stretch to happen easily.

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It Isn’t Sitting, It’s the Chair

March 9, 2016 By Jay Armstrong 10 Comments

Jay Armstrong Sitting Stretching

We have all heard about the bad things that happen to our bodies as a result of sitting in a chair—slumped shoulders, collapsed ribcages, tight hip flexors, weak abs, etc. Yet, if you want to improve your flexibility, I recommend you sit down. However, instead of sitting on your soft, comfy couch with a tv remote in one hand, your assignment is to sit on the floor.

The typical armchair encourages you to pour yourself into the seat, completely disengaging your glutes and abs. Then, a pair of armrests beg you to round your shoulders forward and flare your elbows outward—all while collapsing your ribcage. With your ribcage collapsed, your breathing will be compromised. In this position, your head will jut in front of your shoulders, and stress will begin to creep into your neck.

Nothing about the “armchair seated position” resembles quality postural alignment.

Prior to the invention of these cushy posture-destroying chairs, human beings were forced to sit differently. If, after miles of walking, you decided to rest on the side of the trail, you probably would have looked to rest your buns on a rock. In this position, you still need to maintain control to keep from falling off the rock. You’ll probably need to sit with a relatively erect posture, while keeping your head over your shoulders. After all, you are simply resting your legs and not your entire body. The only time you are supposed to be completely relaxed is while lying down.

In our convenient Western lifestyle, we tend to stay further and further away from the ground. We don’t lie down or sit on the ground. However, sitting on the ground will potentially improve your flexibility for many other movements. I’ve outlined several ways to sit which can help improve posture, flexibility, and overall fitness.

Sitting Cross-Legged

When we sit in the cross-legged position, the femurs of upper legs are moved into external rotation. Sitting this way may also automatically encourage you to open your chest and properly align your spine.

Sitting on Your Heels

When we sit on our heels, we’re obviously putting our knees into maximum flexion. Simultaneously, our feet will usually move into complete plantar flexion. Once again this position automatically encourages us to sit with an erect posture, activating the muscles which stabilize the spine.

Sitting with Internal Leg Rotation

Most people have a tough time moving their upper legs into significant internal rotation. However, if you can flex your knees, move your knees apart and sit between them, you will greatly improve your ability to internally rotate your hip joints. The little guy in the picture has a rather extreme range of motion and may actually prefer to sit in this position.

Sitting With Internal Rotation

Sitting with Your Arms Behind You

The soft, cushy armchair combined with computer work constantly places our shoulders in front of our chest or sternum—encouraging internal rotation of the shoulder joint. When we sit on the floor and place one or both arms behind us, we externally rotate the upper arm and open the chest. This is an excellent corrective position.

Sitting With Arms Behind

Sitting with One or Both Legs Straight

If you want to improve your hamstring flexibility, or desire to do the splits, sitting with one or both legs straight is the ticket. Any method of sitting with one or both legs straight (see photo at the beginning of this post) will provide at least a little stretching of the straight leg. So, “stretching” doesn’t need to be just an activity within your kettlebell workout. You can just sit on the floor while working or watching television. More time spent in these positions will make them feel more natural. If you watch television—and I encourage you to find something else to do with your valuable time—start by sitting on the floor from one commercial break to the next. While you’re seated on the floor, increase your awareness of the position of your ribcage, head, and spine. You may be surprised by the intensity of the stretching sensations you feel from just spending time close to the earth.

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

Getting the Most Out of Your Turkish Get-Up

March 11, 2015 By Sebastian Müller 11 Comments

Sebastian Muller Kettlebell get up

The Turkish get-up… beginners hate it and experienced kettlebellers praise it. The TGU is one of the most fundamental movements because it progresses from lying to standing with a kettlebell. Along with the Hardstyle kettlebell swing, the TGU is one of the basic exercises which will prepare you well for all of the other exercises of the RKC training system.

My earlier post about the get-up was more philosophical and discussed the five things the get-up teaches you about life. Today’s post focuses more on the practical aspects of this movement pattern and how you can implement it in your training to get the most out of it.

Your body learns to work as a whole unit when performing a Turkish get-up.

This exercise integrates every muscle in your body. If there’s a weak spot somewhere, you will find it very quickly—this is also one of the reasons why beginners especially have a hard time with the TGU. The same goes for athletes who are used to training isolated muscles. I have seen many trained 100 kg guys struggling to do their get-ups with a 12 kg kettlebell.

But, this is also what experienced kettlebellers love about the TGU: when you take the time to learn this movement pattern and can flawlessly perform get-ups with a 24 kg kettlebell, many good changes have already happened within your body. The TGU creates flexibility and mobility in the joints along with the basic strength you need to playfully get up from the ground with weight.

Over 200 years ago, Turkish wrestlers already knew that the TGU could prepare them for many things in life. Back then, wrestlers were required to get up while holding half of their body weight in one hand before they could even consider participating in training specific to wrestling. This is also why the get-up is often called the Turkish get-up.

The TGU Consists of 9 Positions, Making It a Complex Exercise.

Take a look at this video of Gini, one of our coaches, doing a 32kg (50% of her body weight) TGU:

What will you gain from frequently practicing and performing Turkish get-ups?

Improved shoulder stability and flexibility
The ability to train the whole body as one unit
A strengthened mid-section improving the reflexive stability of the core, and providing improved injury prevention
Improved interaction of the muscular chains, intramuscular coordination, and improved interaction between the brain and muscles
Improved fat burning capacity as large muscle groups are activated causing high calorie demands

Gray Cook, physical therapist and co-founder of Functional Movement Systems refers to the Turkish get-up as “Loaded Yoga”.

There are Tons of Possibilities for Using Turkish Get-Ups in Your Training.

Performing the TGU without weight or with a light weight is a perfect warm-up exercise, or as a component of active recovery/regeneration days. Performed under heavy load, the TGU is one of the best full body strengthening exercises on the planet. For men, a goal of 50% body weight and for women 33% of body weight are absolutely realistic. But as you saw in the video above, these guidelines are relative and can be exceeded!

Another thing that I really like about the get up is how it allows you to lift a weight overhead that you might not be able to press yet. Here is a get-up variation that can help you prepare for heavy presses: choose a weight you can’t (yet) press and bring it over your head by performing a Turkish get-up. Now go take a walk with the weight overhead. By doing this, your body gets used to the weight being in lock-out position overhead and will automatically learn how to stabilize it.

There are tons of get-up variations which provide different focuses on many training aspects. Another variation is performing a bottom-up Turkish get-up to challenge and improve your grip. Hold the kettlebell in a pistol grip (the bottom of the kettlebell will be pointing at the ceiling) and get up from the ground. This is also a great variation for using kettlebells which would ordinarily be too light for your training.

Finally, I have a variation perfect for everyone who has just learned the TGU. This variation will help to “grind” the single positions—it is called the Pyramid. You’ll only need a light kettlebell for it, because you will perform each position repeatedly. Also, be sure to always move into each single position perfectly, and always work in a very controlled manner.

Generally, the Turkish get-up is About Working Slowly and Controlled, Eventually Under a Great Load.

Maybe the get-up is simultaneously so loved and hated is because it can help you get a great deal better, stronger and healthier while rigorously pointing out issues that still need work. Together with the Hardstyle kettlebell swing, it can help you to constantly get constantly stronger, more flexible and even improve your overall endurance.

Hopefully my examples have shown you what an incredibly versatile exercise the TGU is, and that it’s always a good thing to continue improving your get-up.

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Sebastian Müller, RKC Team Leader, PCC Instructor, FMS, and Primal Move Instructor, trains and instructs at the KRABA location in Wiemar, Germany. He can be contacted by email at: info@kraba-erfurt.de and his website: http://www.kraba-erfurt.de. His Blog is Vereinfachedeintraining.com

It’s in the Hips: Part 1

August 7, 2013 By Mark Bixby 1 Comment

This blog initiates the first in a series of 4 posts with companion videos about effective ways to better utilize the hips. While I’ve invented nothing in the series, I have hopefully ordered things in such a way—from simple to more complex—that those who practice these time-efficient drills will experience success at each point along the way. In the end, you’ll be crawling, squatting, running and jumping more efficiently.

Two years ago on Thanksgiving, I sat down in front of the wooden stove with my wife, mother-in-law, and daughters. They all sat comfortably on their knees, butts to heels. Given that my 63-year-old mother-in-law (with a hip replacement) could sit with ease in that position, I thought I could easily join her and dropped down in a knee sit. I sensed immediately that I might never stand again; either my knees were going to dislocate or my quads snap. Unable to conceal the distress on my contorted face, the ladies assembled asked if I needed an ambulance. I explained that the position created an unbearable stretch through the knee and quads, to which they responded they could all sit easily in the position for hours and not feel a thing.

Moral of the Story: Your tight hips are probably surrounded by lots of other tight muscles/tissue, especially if you are a dude.

While the RKC hip flexor stretch is probably the most commonly applied hip remediation in our community, we forget that many people don’t feel it in their hips because their quads are so tight that the stretch doesn’t travel above the thigh. One great solution is to practice your knee sits. We all have ample opportunities to sit, so we might as well use some of that time to increase our mobility.

Two weeks ago, MovNat Founder Erwan Le Corre led a wilderness survival training session that he kicked off in our gym. He sat on his knees as he explained some of his principles of natural movement. All of the men in attendance copied his seated position. One of them squirmed around uncomfortably until Erwan asked him if he was injured. The man replied that he had sprained his ankle a while back and that the position just hurt. Erwan said, “I’ve sprained my ankle lots of times, and sitting this way is no problem. You just don’t ever sit this way, right?” Like so many of you (especially men) reading this, he couldn’t disagree. The SAID Principle (Specific Adaptation to Imposed Demand) tells us that we adapt to what we do. Sit on your knees more regularly and, as I’ve discovered through persistence, you can lose the wince and hang out a while.

The following video sequence shows a progression of moves from knee sits to active hip stretches that should knock the rust off of the joints from your feet up through your spine. It’s just a further reminder that your tight hips are probably a product of your tight everything else. Practice these, and my next blog, with a more dynamic series of hip openers, should come more easily.

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Mark Bixby is a Dragon Door RKC Team Leader, PCC Instructor and MovNat Instructor. He discovered kettlebells in 2002 and found that they are the quickest, most effective way to train. A combination of past injuries and persistent low physical self-image had caused Mark to have severe posture issues and chronic back pain. Kettlebells taught Mark how to use his hips so that he didn’t tuck his pelvis and slump with his posture. He grew taller, stronger and more confident. More than six years later, Mark has accomplished huge gains in strength, flexibility and stability and he finds that kettlebells still present significant physical and technical challenges. Because the skill set can always be refined, kettlebells continue to push Mark towards higher levels of body awareness and fitness.