Memories of my RKC certification, April 09

I just found some pics my from RKC weekend. It's hard to believe it's been one year since that life changing weekend. Here are a few memories that pop into my head from the weekend.

- meet and greet at the holiday, man the room was tough to find.
- Adam Glass at the meet and greet, he was tearing decks of cards like tissue paper
- the Kia rental car was the slowest car in the world, I can run faster than a Kia
- whats up with the stop lights on the exit ramps when entering the highway?
- Buffalo wild wings- beer and wings....the perfect ending to a hard days work
- a terrible sunburn on the backs of my legs, it was almost 80 degrees every day in MN in April, who would have thought!!
- swings, swings, swings, swings, swings, burpees, swings, swings
- Pavel kicking me in the stomach during my plank
- torn up hands, tape and chalk
- my victim was a sweet women who was the oldest "victim" there, she must have been 80. Man was I nervous, I knew I was gonna get her as my victim :)
- hamstrings and glutes were smoked, I couldn't walk right for 5 days
- meeting Mike Robertson, he's a smart man
- the graduation work out
- Brett handing me my certification, there is a man who cares about the RKC family

For those of you who are thinking about the RKC, just do it. You will cherish the memories and be part of something bigger than you.

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!
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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 4/28

70 BW pistols, 35L and 35R

Did 5 sets of each leg then switched, no rest

Todays workout

foam roll/tennis ball soft tissue work

Kb press
20k X10
24k X6
32k x5 2 sets

S-leg RDL
20k 4x4
24k 1x4

Weighted pull-ups
32k 3x3
cranks 2x4

BW pistols 4x4

Back is feeling better so I will increase volume on the pistols. Trying to quit when I still feel good ;)