My Kettlebell Site: May 2010

Monday, May 31, 2010

Memorial Day

Today is a Day to Remember our Country's Fallen Hereo's as a tribute
Check out the Dragon Door video about Kettlebells and the Armed Forces
http://www.youtube.com/watch?v=IoR1F1g2lGw

Sunday, May 23, 2010

Secrets of the Hip and Knee
Gray Cook, RKC and Brett Jones, Master RKC

This past week I had the privilege, to work with a Division 1 college volleyball player.

Here is what I did.

1. Functional Movement Screen (FMS) by Gray Cook
Finding's - Asymmetry on the Active Straight Leg (ASLR)
Asymmetry on the rotary stability test

2. Hop and Stop test
Hop test - over 89% height (good)
Leap test - over 109% of height (good)

3. Vertical jump = 21.5 inches a collegiate female should at least be 20 inches.(source functional training for sports by Mike Boyle)

What did I end up doing with this athlete?

I gave her corrective exercises for her asymmetry's, but I also taught her the Turkish Get-up which she liked, but after further questioning she said they are not doing any power movements i.e Olympic lifting, so I taught her the KB swing.

When you consider the KB swing it mimics a vertical jump, the start loads the hips and hamstrings followed by a quick powerful contraction of the hips and hamstrings. I am interested to see her results after a few weeks of corrective exercises, Turkish Get-ups and swings, this stuff just ain't that hard is it?

Sunday, May 16, 2010

Time Efficient Workouts

Today I want to give you 6 time efficient workouts.
Never again use the "I don't have time excuse!"

1. Program Minimum
A1- 5 Minutes of TGU
B1- As many swings as possible in 12 minutes
Total Time = 17 minutes

2. Countdowns
A1- 5 min of TGU
B1- As amny reps as possible in 10 min of Swings/Squats counting down 10,9,8...2,1
Total Time = 15 minutes

3. Clean-Squat-Press
Clean the bell, squat the bell and then press the bell 5 times each side.
Perform as many rounds as you can in 15 minutes.

4. Laddders 1,2,3
Clean and Press Ladders 1 right, 1 left, 2 right, 2 left, 3 right, 3 left
As many ladders as possible in 15 minutes

5. Get-up and Snatch
A1- 5 min TGU
B2- Top of each minute x 10 minutes 5 snatches each arm

5. Squat-Walk-Press
Set up 2 markers 10 yards apart
Marker #1 - 10 Goblet Squats followed by walking swings for 10 yards to marker#2.
Marker #2 - 5 clean and presses each arm followed by walking swings to marker #1.
Perform as many rounds as possible in 15 minutes.

There you go 6 No time excuse workouts.
Kettlebells= No Excuses and No Explanations!