Shout out from Dan John!!

A few weeks back Dan had asked for a quick description on how to do the kettlebell swing. This was on the RKC only forum. I had a few minutes so I wrote something up quick. I didn't think much of it until my buddy texted me today and said that Dan had mentioned my name is the article. Dan is an amazing coach and to get mentioned in one of his articles is pretty cool.

Thought I would share :)

http://www.t-nation.com/free_online_article/most_recent/the_metabolic_swing

Random thoughts on training

Master the push-up before you bench press.

Master the body weight squat before you even think about throwing a bar on your back.

Do pull-ups correctly and strict. This means elbows locked out at the bottom and throat to the bar at the top.

Before you attempt a barbell hang clean make sure you have mastered a proper hip hinge and proper barbell front squat. If you can't do both you cannot hang clean.

Master the overhead squat and hip hinge before you barbell snatch.

Planks are about full body tension, if your glutes are not tight you are doing it wrong.

Prepare your body with a purpose. Butt kicks, A-skips, knee to chest and and a light jog will not help you squat better.

If you teach as a profession then someone must learn. If someone hasn't learned from you, learn how to teach better.

Swing before you snatch.

Swing before you clean.

Practice every day, you will become a better teacher by practicing.

Take care of your body, you only have one.

The deadlift was once called the healthlift for a reason. When executed correctly its an amazing exercise. When done wrong your dead.

Don't complicate your exercise regimen. If you can squat, deadlift push and pull there is no reason not to be fit.

If you sit at a desk all day in a flexed position there is absolutely no reason to perform "crunches." You are making your poor posture worse.

Stop reading a magazine on the cardio equipment. It's worthless. If you want to waste 45 minutes take a nap.

If you have dealt with a lumbar spine injury in the past and you are on the road to rehabilitation, quit while you are ahead. Leave your practice session feeling good not bad.

Throw away your wrist wraps and improve your grip strength. Don't let grip be your weak link.

Drink more water.

Find a healthy way to compete.

Today's workout 5/10

50 2 handed swings with 24k bell
1/4 mile run

8 rounds of this totaling 400 swings and 2 miles of running


1/4 mile runs were all between 1:45 and 1:55

Length of workout was 29 min and 42 seconds

My polar HR monitor said I burned roughly 411 calories in that time

A couple tips on head/neck position while swinging kettlebells

A couple tips on head/neck position while swinging

One of my new clients has just dove into Kettlebell training, but she has very little experience with KB's so there is a lot to learn. She had done some "swings" at her other gym with her boot camp trainer. She said that her neck was very sore after swings. I took a quick look and this is what I found.

1. She was shrugging at the top of each swing (bell at shoulder height).

2. Her shoulders were disconnected at the top of the swing.

3. Her C-spine was in full extension at the bottom of the swing and her C-spine was in full flexion at the top of the swing. There was way too much movement in the neck while swinging.

Geez, I wonder why her neck hurt.

Here are a few things to consider - they are some of the finer points of the swing that need to be addressed.

If you shrug, your chances of connecting the shoulders via lats is highly unlikely. If your goal is giant traps do shrugs, not crappy swings. The lats basically shut off when you shrug - sure you can still activate them, but it's not very efficient. Spend some time connecting your shoulders properly and reap the benefits. You may even get stronger at your pull-ups.

Ok, try this ( honestly don't really). Slam your chin to your chest, now look up at the ceiling really fast. Now, do this for 40 minutes....(please don't!!)

I have seen this ROM replicated in some people's swings, pay attention to your neck position during all KB lifts. Video yourself from the side and look at your neck position.

If your neck sore when training with KB's, try to use these tips.

Hope this helps!
__________________

Sundays workout 5/2/10 Man Maker-esque

Man maker-esque

My wife and I completed the following yesterday

50 swings
1/4 mile run

repeat 8 times through with no rest

400 swings and 2 miles total

She used a 16k and I used a 24k

Kettlebell Training for Soccer Players

I have trained roughly 20 professional soccer players in my career as a Strength and Conditioning Coach. Within the last 2 years I have incorporated Kettlebell swings into their off-season training. What have I seen?

Increased vertical leap
Stronger core, especially when going shoulder to shoulder
No more hamstring pulls
Stronger grip (for shirt pulling) :)
The ability to manage fatigue when tired

Now, these are only a few results that I have noticed in these athletes, but as far as I am concerned, these are HUGE benefits of kettlebell training. Let's dig a bit deeper and see how kettlebell swings helped to produce each of these results.

Increased Vertical Leap

Simply put, we found their glutes! A proper hardstyle kettlebell swing teaches proper hip hinge. Think of the start position on a vertical jump…looks similar to a swing, huh? Kettlebell swings teach athletes to load their hips properly as well as to drive their hips forward and through (think of a soccer player going up for a head ball). The swing mimics the same stretch/reflex principles of plyometrics, but with the added benefit of an external load.

Stronger Core

Controlling the bell on a hardstyle swing requires great core strength and coordination. When teaching the swing, I tell my athletes "your glutes are the gas pedal and your stomach/core is the brakes." Exploding through the hips is great but if you can't control the bell then you are asking for trouble.
I am sure you have seen athletes who have explosive hips that end up chasing the bell because they cannot stabilize it.There are many other reasons why this happens, but a weak core can be one of them. At the top of the swing, the glutes are flexed, the distance from the pelvis to ribcage is shortened/tightened and the shoulders stay connected. A proper eccentric pull of the swing calls for great core strength as well. When performed correctly with the biomechanical breathing match, it compresses the diaphragm and creates great tension through the midsection. Keeping tight is vital when players are competing for a 50/50 ball.

No More Hamstring pulls

Does the term synergistic dominance mean anything to you? Hamstring pulls happen way too much in pro soccer and I'll let you in on something…it's not from weak hamstrings! If you were to perform isolated hamstring tests on healthy professional soccer players, they would pass with flying colors. The problem is that when hamstrings are overworked, they act as hip extensors when the glute should be doing it. The glutes shut down and the hamstrings do double the work, resulting in pulled or torn hamstring muscles.
Most soccer players have tight hip flexors which prevents them from extending their hips properly. When the hip flexors are too tight, the hamstring works too much and the glutes are not utilized. Then comes the hamstring pull.
The kettlebell swing will help soccer players find their glutes. Plenty of kettlebell swings, paired up with some great hip flexor stretches, will help keep your athletes going all season.

Better Endurance

Sprints aren't the only way to get soccer players fit. These athletes spend all day running yet what do most strength coaches prescribe for fitness? More running. Don't even get me started on why this is wrong.
Imagine if there was an exercise that drives heart rate, works the glutes/posterior chain, increases body awareness, increases core strength and does not pound on the joints. Oh wait, that's the hardstyle swing. Enough said.

Stronger Grip

Ok, I know shirt pulling is cheap, but it's a reality in the professional soccer world. Just the other day I was playing with a few of the pros I train and I had to resort to the shirt pull. What happened? It was a foul and he ended up on the ground, but he did not score. Mission accomplished. If you are gonna pull someone's shirt, why not have great grip strength, never let go and pull them to the ground? This way you are sure they won't score a goal. One thing to note... try not to do this in the penalty box.

The ability to manage fatigue

As soccer players, we run sprints our whole lives. As we get older we learn how to condition ourselves and manage fatigue. We lengthen our strides, have better body control in the corners, control breathing and learn how to pace ourselves.
Try to perform anywhere from 300-500 swings as quickly as possible. You will notice a few things. Your swing may clean up and you'll stay more compact so you do not have to chase the bell with unwanted movement. You'll stay tight when needed and stay loose when needed - this is the essence of hardstyle training. Utilize proper breathing patterns to stabilize the bell in every position of the swing.
I am fairly certain that there have not been a lot of studies about kettlebells and soccer players. All i know is that the proof is in the pudding. This is what I have seen and experienced. I don't play nearly as much soccer as I would like to, but I train with kettlebells almost every day. Fitness and strength are never an issue when I play with the 'big-boys'… technical ability and foot skills, well thats another thing.

Kettlebells, Training and Injuries

Lately, I have seen a ton of posts relating to lower back discomfort when using KB's. Here are some things to think about if you honestly want to learn what we teach and practice as RKC's.

1. Get cleared by a Doctor, they normally know best.

2. Get screened by a PT, SFMA or FMS certified individual. I am not saying that the FMS is the only way to screen, but it's very consistent and will give your trainer/PT a nice roadmap on what you need to work on. Oh and it works!

3. Spend the money and visit an RKC. I thought I knew how to swing a bell before I was an RKC, but I didn't. My point is that you can read all the books the Pavel has written and may do very well, but nothing beats working with an RKC who has invested thousands of hours and dollars to hone his/her craft.

4. Learn a proper hip hinge. This is must, period. A hip hinge practiced correctly should not create pain. If you are swinging a bell and it hurts, did you get cleared by a Doctor? Did you get screened? Did you visit a RKC?

If you did all of those and it still hurts, seek out a Doctor and start fresh.

5. Master the basics. At the RKC we spend 3 full days on 6 exercises. I can guarantee you that almost all RKC's still practice the basic 6 and are still perfecting their technique.

Don't rush into exercises because they look sexy. I would rather see a perfect swing than a viking push-press went wrong.

6. If it hurts, stop. Do I have to explain?

Most RKC's are pretty cool people. Most are willing to help. If you need a hand, reach out. We are all passionate about Kettlebell training. We took the RKC because we truly love and believe in Kettlebell Training and the RKC.

Just my 2 cents...

Todays workout

Z mobility
ASLR prep
T spine
Dowel press from different squat depths

Akro wheel progression

Swing ladders, 20 each, 20, 24, 32 x5

Press ladders 2,3,4,5 w/32k x4

Ring work