Building our youth for their future

It has been understood for a while now that exercise improves the personal wellbeing and academic performance of youth. But what exactly is the relationship between movement, sport, and a young person’s overall sense of wellbeing? How does movement and sport encourage higher academic performance? How do these relationships prepare our young people for the future?

Movement & Confidence

“Cognitive Fitness is the level of ability to remember, learn, plan and adapt. It is enhanced by certain exercises (physical and mental); attitudes (how we respond to a challenge); and lifestyle choices (from deciding what books to read to choosing a life partner).”

— Ignite Gym’s Cognitive Enrichment 101-Workbook-2.11

To understand the relationship between movement and wellbeing, first consider three fundamental personal values.

Self-confidence is often one of the first indicators of wellbeing. Self-confidence is a sense of trust in one’s own abilities, potential, and judgements. It is a forward-looking quality but is strongly influenced by a person’s prior performance. Naturally, it compels a person to reflect on their past.

Self-esteem must also be taken into consideration. Self-esteem is a one’s perception of their own worth, whether or not this perception reflects reality. It focuses on the present or what they believe to be true about themselves right now.

Finally, there is self-efficacy. “Self-efficacy refers to an individual's belief in his or her capacity to execute behaviors necessary to produce specific performance attainments (Bandura, 1977, 1986, 1997). Self-efficacy reflects confidence in the ability to exert control over one's own motivation, behavior, and social environment.” This value is forward looking but will be influenced by the person’s self-esteem and self-confidence.

Movement encourages all three of these values on a chemical and psychological level.During physical activity, the human body releases endorphins which relieve stress. It also ‘flushes out’ stress hormones. Movement can help a young person alleviate stress and enable them to focus on more positive and productive thoughts and actions. After a potentially stressful day of academics and
social interactions, exercise can give a child or teen the “refresh” they need to evaluate their day and get a good night’s rest.

Movement can even include breathwork. More and more studies are showing that breath work helps alleviate stress and anxiety for children and adults. Teaching children and youth a simple breath work routine is the first step. These routines can be used in the mornings or evenings but also when they find themselves in a stressful situation.

Journaling can serve as an accountability tool for youth by tracking their emotional and physical progress. Youth should be encouraged to record not only the specific workout activities but also their intentions for each workout. What is their body telling them that day? Are they stressed out? Why? Are they proud of an accomplishment, big or small? Are they implementing routine in your life? Since comparison is such a common temptation among young people, privacy should be encouraged with regards to journaling.

When movement and sport are combined with breath work, journaling, and routine, children and teens are empowered to take ownership of their mental health. When this happens, confidence, self-esteem, and self-efficacy thrive. When youth experience the benefits of movement and sport on their moods, they will be more likely to incorporate physical activity routines into their schedules for the rest of their lives. It is important for young people to incorporate these practices early in life so that they can make independent and well-informed decisions in the face of all the negative mindsets society will throw at them. Movement & Academics

Physical activity contributes to overall brain health while specific movements induce the development of specific brain functions. When we move, the flow of blood and oxygen to our brain increases. This not only allows your brain to receive more nutrients, but it also creates more neurological pathways. Movement also enables the release of special proteins to the brain. These proteins create new neurons which are important building blocks of the brain.

The movements that aid in brain development include many activities often observed in children and teens casually playing or participating in athletics: balancing, running, jumping, catching, hopping, throwing, galloping, skipping, leaping and kicking. All these actions fall into one or more of the 10 GPP skills learned about in my program.

The cognitive skills improved by movement are as follows:

• Sustained Attention

• Response Inhibition

• Speed of Information Processing

• Cognitive Flexibility and Control

• Multiple Simultaneous Attention Working Memory

• Category Formation

• Pattern Recognition

Did you know that stimulating certain motor patterns can even aid brain development in certain academic subjects?

Cross lateral movements are any type of movement that require the arms and legs to cross the body such as in dancing, mountain climbers, and various sports. These movements build a bridge between the left and right hemispheres of the brain. This connection is necessary for reading, learning languages, and coordination. Additionally, studies show that lateral movements, such as jumping rope, may help academic performance in math and science.

The sense of wellbeing that comes along with physical activity also induces a peace of mind that prepares the mind to be more receptive to learning. When a young person feels good, they are more likely to take an active interest in their education.

This clarity of mind and development of motor skills that comes from movement and sport makes for a winning combination in our youth.

A minimalist approach to incorporating movement

Life is complicated enough without adding complicated workout routines. Simple routines encourage progress and increase confidence in youth and adults alike.

This is why I train youth with kettlebells. Using kettlebells is relatively simple. But behind the scenes it is teaching the student basic push-pull hinge mechanics, rhythm coordination, and a greater sense of balance between chaos and life, the yin and the yang. Other types of equipment allow you to feed your ego with micro-jumps in weight while sacrificing form, proficiency and quality of movement. Building confidence, strength and a strong mind-body connection before progressing to a higher load provides meditative qualities in addition to athletic enhancement — this is what makes kettlebells so uniquely effective.

We must never forget that while high ideals are important and necessary, we are physical beings. When we take tangible action that is reflective of these ideals, we are more likely to incorporate them into our mindset and routines throughout our lives. Allow and encourage high ideals to translate into tangible goals and routines.

By encouraging improvement in personal wellbeing, movement and sport, and academic performance, our youth will build character, grit, discipline, and perseverance.

Sure, they will fail sometimes, but that is an inevitable part of life. This is where journaling helps them navigate the path, celebrate when they win, try again when they lose. To endure. That is what matters.

By providing our youth with these skills, they will be empowered to meet the rest of their lives head on.

If you would like to learn more please message me or comment below.

Stay Strong & Smiling, Coach Kylie

SOURCES

i https://www.apa.org/pi/aids/resources/education/self-efficacy

ii https://www.dana.org/article/how-does-exercise-affect-the

brain/#:~:text=What%20is%20happening%20in%20the,beneficial%20proteins%20in%20the% 20brain.

iii https://classroom.synonym.com/improve-reading-crosslateral-activities-6012194.html

iv https://www.news-medical.net/health/Positive-Effects-of-Exercise-on-the-Brain.aspx

LEAVE ME ALONE

We have all heard it a million times ‘get out of your comfort zone’ in order to grow... but why would you…? 

We could say expand your comfort zone and that’s little better BUT…I see that it still requires judgement and we all have enough of that in our lives.

I don’t know about you but for me when I think of ‘Comfort’ I think of my couch, chocolate, wine, comfort food, warmth, safety etc and frankly why would I want to get out of that especially on a cold wet day…?

We could replace ‘comfort’ with ‘capacity’ cause ‘capacity’ is more aligned with performance…

So maybe ‘Expand your capacity’ is a better option… expand your capacity to see, think, feel, do, achieve. 

Why I prefer Capacity over Comfort is that capacity acknowledges that you have a certain number of skills, talents and gifts, which is more aligned with performance and is a more empowering use of words.

Expanding your Capacity is a stronger statement that subconsciously aids in building one's self confidence, definitely something that is important in success in life and the gym.

See, comfort is meant to be reassuring, pleasurable and safe. Comfort zone therefore should be about recharging one's self. Recharging, rest is a key part in order for one to perform at their peak and push to new limits… wouldn’t you agree?

Other subtle things to change in order to reach your optimal self are things like;

• Instead of being worried or fearful  about something, be curious. 

• Evaluate yourself, your projects, see where you did well and where you can do better

• Seek critical feedback  

It's not enough to just pay attention to the reps, sets and positive motivational saying we need to pay attention to the language we use in the stories we tell ourselves. 

Coach Kylie

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EDUCATE | EMPOWER |CHALLENGE

I hear you, Kettlebells Suck... I say, YOUR NOT READY!

I get this a lot and frankly I DON'T CARE, your just not ready to transform into your OPTIMAL SELF

‘The kettlebell is an ancient Russian weapon against weakness’ - Pavel Tsatsouline

There is a reason why this quote is so true.

Kettlebells FORCE you to train your PHYSICAL, MENTAL & EMOTIONAL SELF. They MAKE YOU PHYSICALLY, MENTALLY AND EMOTIONALLY STRONGER.

HOW? To train Kettlebells you have to change your approach to training and the way you think. The big jumps in weight and high repetition of movements required to move up in weight tax you both physically and mentally; the shape of the bell and how it moves forces you to have to connect with your mind, body and breath more often or not your emotions get the better of you and you quit before your body dose.

Kettlebell training requires:

• DELIBERATE TRAINING PRACTICES PRINCIPALS

• FOCUS, COMMITMENT & DISCIPLINE

• TOTAL AWARENESS OF THE BODY, BELL AND SURROUNDINGS.

Because of this it is a great way to teach yourself how to quiet the mind and feel your body, connect with yourself, how to let go of your ego and find a new you.

For most of us, it’s not easy for us to be still and meditate in this day and age and kettlebells in their way let us do that for those of us who have an overactive mind, it's an introduction to learning your breath and how to quiet your mind focus and feel in order to perform at our best no matter the area of life your seeking to express your optimal self.

This is one of the main reasons my students, particularly my teen students are taught with kettlebells once they have mastered basic bodyweight mechanics along with breath work.

If you want to learn more about kettlebells and reaching your optimal self reach me at kylie@coachebykylie.com

POKER FACE

I just had a student stress telling me they’re trying to keep in a positive mindset and keep thinking positive thoughts despite how they were truly feeling in the moment. 

We are often told not to show our true emotions especially if they are negative, its a sign of weakness some say especially on the sporting field, you want to keep a poker face.

I told them it’s OK to have negative thoughts. It's OK to be frustrated. It's acknowledging it that is important and letting it go finding a way through it. 

We are quick to say that people who are quite withdrawn have no emotion. I believe the same can say for those who are always happy Joe lucky bright and positive and never show the quiet side.

We are humans we have two sides we have a Yin and Yang, Air and Water, Fire and Ice...we need to show both, but first we must learn about acknowledging them and why your feeling them, then deciding what you want to do with those feelings and emotions, how will you use it to either fuel you or cripple you?.

Emotions are important in life, sport and most of all in the pursuit of our optimal self. 

While the pursuit to one's optimal self is never ending, it's never ending because you are constantly growing and improving on yourself, physically, mentally, emotionally, spiritually. Therefore it is important to express, acknowledge and understand your complete self this includes your emotions and thoughts. We are raising our vibration.  

In order to reach our optimal self in sport or life we need to manage those emotions and know when, where and how to use them to enhance your performance. This is all part of Consciousness working on yourself in order to be the best you can be and perform at your best, achieve your best. 

Teaching people to not just move well, but FEEL the movement is part of awakening their level of consciousness and aiding in building a stronger more resilient self both in the gym and life.

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EDUCATE | EMPOWER | CHALLENGE⁠

⁠

So you think you can PLANK...

So you can hold a plank for 3,5,6...min

BUT Can you hold a plank with TOTAL TENSION that long, I doubt it.

Most of us (I to was once guilty) of holding plank with sub maxi TENSION, like 90%

This clip shows you the first layer to creating TOTAL BODY TENSION add the art of POWER BREATHING and you got a total different beast, good luck holding that HARD STYLE PLANK for much more than :15

Understanding TENSION, knowing how to dial it, being able to create it without external assistance is key to peak performance and building a stronger more resilient you.

In my pursuit for a One Arm Push Up I am learning more about the importance of being able to create tension without external stimulus, its call ‘FEED FORWARD TENSION’ something taught soundly in the StrongFirst Bodyweight Course.

HOW TO CREATE TOTAL TENSION

-Get into the plank position.(make sure your shoulders, elbows are stacked - making right angles)

-White knuckle your fists

-Pull on lats (Suck your shoulders into their sockets)

-Pull your ribs to hip

-Squeeze your butt

-Pull your knee up/Squeeze your quads

-Push your heels back (imagine a wall is there push them into the wall)

The right dose of TENSION or STRESS is great for the body, mind and performance in sport and life. Are bodies and brains thrive under tension. It’s when we grow & evolve.

If you want to find a more resilient stronger you and in turn life message me today!

-Single Movement Skill & Technique Sessions Personal Training - Programing - Performance, Growth & Empowerment

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EDUCATE | EMPOWER | CHALLENGE

Where it all started...

I always wanted to coach our Youth and this is where it started...⁠

⁠Alia introduced me to Garrett who ran Zen a BrandX Method gym/training inside the DaVinci School as part of the PE class. We also held the gym open for afternoon session but the kids had to hit certain markers to be allowed.⁠

⁠Garrett laid the foundations for me, helping not just coach and see movement but also how to navigate the many challenges working with our youth.⁠

⁠For me the joy I get from seeing our youth grow and evolve. See them taking the lessons learned in the gym and apply them to life is priceless. Sure some are just like us adults and think they know better, but unlike us they tend to learn quickly to have a more open mind.⁠⁠

I have so many fond memories from my time at Zen, from watching students work they way to after school training, to watching them compete in teen CrossFit competitions and more...⁠

One memory that still pulls on my heart strings, is when 1 boy stood up for another who was being picked on by the two school bullies and that started a ripple effect and the rest of the kids in class followed. They didn’t just tell the bullies it wasn’t cool, they all decided to finish the workout as a team some despite all ready being finished. To see that and feel the energy in that moment was truly something else and something I wasn’t expecting. I had actually spoke to the student and his care person (he was on the spectrum) before our class but what happened that day was truly magical.⁠

Magic like that you can’t force or reproduce but I do try to teach my students today some of the many lessons and personal attributes from that moment.⁠

My students don’t just train for sport or PE they train for life!⁠

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EDUCATE | EMPOWER | CHALLENGE⁠

For your Coach’s Eye Only - Kylie Tullipan

“Wax on, wax off.”

This iconic saying from the movie The Karate Kid is familiar to many children of the ‘80s and ‘90s. But what does it have to do with clear, effective communication and training your coach's eye?

In the famous scene, Mr. Miyagi uses a principle pattern and creates context in order to teach his protégé proper technique. "Daniel San, show me sand the floor." Daniel shows him a half-hearted arm wave. Mr. Miyagi, with grace and repetition, shows how "sand the floor" and "wax on wax off" movements can be a principle action in Karate. He is able to take a simple activity such as "wax on wax off" and—with a twist of a few variables—turn it into a clear, concise and accessible message. 

Mr Miyagi could have easily used the movement of painting the fence to teach Daniel the art of Snatching a Kettlebell. To illustrate, the Kettlebell Snatch requires smooth movement of the arm from the back swing to the overhead position. When painting a fence, you do not want to have a straight arm, as the application of the paint off the brush would be very thin. Instead, you want to be close to the fence – similarly, you want the bell close to the body in order to tame the ark and maximize efficiency. Think about one of the most common drills used to tame the ark, the Wall Drill: we have a student set up in front of a wall to snatch and not hit the wall, inching in closer and closer, even practicing movements without the bell. I am sure many of you have heard our instructors use this drill or drawn on this example from The Karate Kid yourself to teach the Kettlebell Snatch. 

Any coach can teach a movement, but teaching a student to embody the action itself is a whole other beast. For this, the coach must have a keen eye for an individual's form, fine-tuned attention to detail, and the ability to create relatable, contextualized drills.

The Coach’s Eye Toolkit

It takes a specific set of tools to carve a coach’s eye – play, skill transfer and deliberate practice are all critical in training one's eye for movement.

• PLAY: The idea of exploring movement in order to learn more, collect information, feel more, and improve. At the end of the day, movement should be fun and foster creativity. Don’t feel confined to other people’s rules; find movements that work for your body. In the words of Carl Paoli: “Don't let other people’s thoughts limit yours.” 

• SKILL TRANSFER: The ability to take a skill/knowledge and apply it elsewhere. 

• DELIBERATE PRACTICE: A specific kind of practice that is purposeful and structured with the aim to evolve and improve. It requires sharp focus, and the tighter the feedback loop the better. Each drill should ideally have a clear goal and way to get immediate feedback, be it from students or video playback.  

Today's new demand for online coaching has transformed a key sensory teaching method – the coach isn’t able to physically touch the student, but they can achieve similar results by using tactile cues in the student’s environment (i.e. walls, furniture, etc.). The greater emphasis is now placed on the two remaining methods: verbal and visual. With this new online structure, it is critical to reassess and refine how we assist our students in carving out their own awareness. 

“...Sometimes it is not so much the amount of knowledge we have on a particular subject, but rather how we gather and influence the information we deliver.” - Carl Paoli, Free+Style (p. 13)

PART 1: COMMUNICATION and The Coach

Communication

Communication, or the strategic exchanging of information, helps coaches teach effectively by demonstrating ideas and movements verbally, visually and nonverbally. 

• Verbal communication – the language and methods we use to instruct

• Nonverbal communication – tactile cueing, body language, active listening

• Written communication – program on the board

• Visual communication – demo or visuals on the board

A good coach must be able to communicate in all forms. One key tool that coaches can utilize in every form of communication is context. 

Context helps a coach assign meaning to a movement by relating it to concepts that the student can understand. Comparison and context translate the essence of a movement, providing relevant information that influences the student’s understanding of the actions they take.

The movement table provided in the paragraphs below is a strong tool coaches can use to build context as well as see, scale and break down a movement. First, let's dive more into the role of context in communication.

Context and communication

As coaches, it is often difficult to find a balance between clear and effective communication and our desire to share knowledge. We are often eager to get our students moving perfectly, hitting close to all the desired points of performance on the first try while keeping Safety First. We have an innate enthusiasm to share our knowledge and use our language to cue and correct. By creating context for our students, we develop effective communication skills, make complex moves more accessible, and train our coach’s eye. Context creates a more personal relationship between the student and the skill they are learning.

In The Karate Kid, the movements of painting and polishing the car were subconsciously training Daniel for his chosen sport. Karate requires a quiet mind and is an art form of discipline, patience and practice – it’s easy to draw parallels to the StrongFirst approach to strength, be it via kettlebells, barbell or bodyweight. Miyagi was training the brain, establishing movement standards that provided a seamless transition to Karate. Thus, Daniel’s ability to block a punch can be attributed to Mr. Miyagi’s teaching Daniel to “paint the fence.” Mr. Miyagi takes the principle action and gives it a story, allowing Daniel to visualize and learn this movement in the context of his own daily life. 

Context is essential to maintain student engagement in our highly disciplined and repetitive craft. In other words, context is key to doing the mundane well. 

Same program, different outcome

This is not just limited to teaching individual movements, but also training sessions. It is easy for a coach to get different end results and stimuli from the same workout based on how they deliver it to their students and the purpose they convey. 

A great example is well-known CrossFit Benchmark Workout FRAN 21-15-9 Thrusters and Pull Ups (95 lbs. for men, 65 lbs. for women). Seeing this on the board at the gym, one would not know what the desired stimulus is unless they are familiar with Crossfit – even then, they still might not. It’s not until a coach builds context around it and gives it parameters that it develops meaning and purpose. Without this, a student might think, “Well, my thruster is heavier than that, so I’ll go RX and finish the workout in 12 minutes” when the desired stimulus meant the workout needed to be closer to 5 minutes. 

Another example could be as simple as 4 x (3 x 2HS/:30) without a weight or a coach describing how they want a student to feel for those 3 reps of the swing a student could easily pick up a weight to heavy or to light and not get the desired stimulus and therefore adoption or performance gains from the piece.

Example of a Context and Cue

Take the Turkish Get-Up, for example: in the roll to elbow, a coach can say “Drive up through the hip” and get a very different result from saying “Push your foot through the floor.” This is also an example of applying the coach’s understanding of the principles of Irradiation, Feed-Forward Tension and Dominata (taught soundly in our StrongFirst Bodyweight Certification) to give context and drive a desired outcome – if we understand where energy is going to and from as well as what muscle to use, we can better decide what language to use as well.  

• IRRADIATION: “Squeeze energy” out of different muscles and channel it to the prime movers (Ivanov) - StrongFirst Bodyweight Training Manual 217th Edition (pg. 9)

• FEED-FORWARD TENSION: Must be able to tense muscles maximally without external load. 

• DOMINANTA: Generate tension - but focus on lifting. Focus on the movement and the muscles generating enough tension to enhance the lift. Find the optimal ratio of dividing your neural drive into lifting and tension. - StrongFirst Bodyweight Training Manual 217th Edition (pg. 9)

Another example is the sometimes controversial cue of “bend the knee” versus “shoot your butt back” for the kettlebell swing. Both phrases are meant to elicit the same desired outcome, but they create two very different visuals in one’s mind. As a result, they can either lead a student closer or further away from the minimum standard. Coaches teaching the swing to a large group should avoid the cue “bend the knee” because the vast majority will squat over hinge. Ultimately, the minimum set performance standard is a hinge, not a squat. 

Training an eye for movement

Now that we understand the underlying principles of communication and context, let’s move on to its application in carving an “eye” for movement. 

As StrongFirst instructors, we aim to teach by a fixed set of guidelines and methods – how do we practice this? How do we take it to the next level and improve our effectiveness as coaches? 

A good coach doesn't just move well; they have the technical knowledge and know-how to communicate this movement to others. A GREAT coach, by that token, knows how to give the movement meaning and purpose – how to make their student FEEL and experience the skill and apply it elsewhere.

For the purpose of this article, I am not going to break this down into group versus 1:1 or online settings. I am going to assume that the people reading this know the StrongFirst Principles’ method of teaching. You know how to break down movement, understand basic coaching terminology, use and teach the principles of adaptation and what drives it, and have a basic understanding of how human beings learn.

What I am going to do is give you the tools you need to improve your coach’s “eye,” improve your communication by using CONTEXT, and practice training both your eye and communication through deliberate practice and the concept of PLAY.

Deliberate practice alone will not keep you engaged and showing up, but it does allow for exploration; start with context, then add the art of deliberate practice to refine your skill, and then add ‘play’ to explore with a developed eye and refined communication.

This diagram illustrates the key concepts required to train your eye as you develop as a coach. What links these all together is the coach’s ability to transfer and apply a skill, or  SKILL TRANSFER.  Skill transfer also refers to a movement being used for performance – specific points of a movement can be used in a specific transfer to sport (i.e. feet position for the general public vs. a rower in the swing). 

It is well understood that simple, clear and compelling language with deliberate inflection and selective bouts of intentional silence  are key to mastering the art of clear, EFFECTIVE communication. 

For a coach to be simple and clear, they must be familiar with the general points of performance and minimum standards set for safe,  effective movement. But if we add CONTEXT – this is when it becomes compelling. CONTEXT helps us build on the movement and give it more meaning – a story in our mind and bodies, or even just a visual, will help a coach break a movement down to different levels for different purposes or audiences.

Movement table

The first ‘tool’ in training your eye is a task given to me by my first mentor, Logan Gelbrich. This tool helps a coach learn the basic minimal standards of performance and safety, and it teaches them to have a simple, consistent explanation of why one does the movement.   

He asked me to complete a table like the one below for the six foundational movements in the gym’s program. This table can be applied to any movement and is the minimum requirement for any coach, in my opinion. For the purpose of this article, I have used the Kettlebell Swing as our example. 

Movement	‘Why’ in two sentences or less	4 KEY P.O.P. / Standards	Common Fault & Correction #1	Common Fault & Correction #2
KB Swing	Increase overall athletic performance	Neutral Back	Fault: Squatting, not hinging	Fault: Shoulders not packed
	Total body strength and conditioning with high focus on the posterior chain	Knees track toes	Verbal: Butt First	Verbal: Pack your shoulders
		Kettlebell handle passes above the knees in the back swing	Tactile: Place clipboard behind student as a way to have the bell hit the clipboard or similar object.	Tactile: Unloaded; have student at top of swing and push up/down in their arms, telling them they should not move
		Arms are straight & shoulders packed throughout the swing

NOTE: * With Common Fault & Cue & Correction, give one Verbal and one Tactile cue and correction for each common fault. Demo is practiced via video testing or in person.

Simple enough?

PART 2: TOOLS FOR THE COACH’S EYE 

Play and movement

Over time, I have experienced new forms of training and worked with athletes from an array of sports, including rowing, rugby, volleyball, jiu jitsu, horseback riding, hockey and dance. In order to understand their sport and how I can help them, I added additional columns to help me build more in-depth understanding and take my view of movement from a macro view to a micro view. 

This was also around the time I had the pleasure of being taught by Carl Paoli at one of his Free+Style seminars, where he opened the weekend with one sentence that unlocked a key learning device for me and drew on my love of movement and play. I may be paraphrasing a bit, but my takeaway was this: “Stop looking at movement and look at the shapes the body makes.” 

This is when  ‘PLAY’ became important to me, shifting my review from a textbook understanding of skill and movement to a physical map of sensation and a mental image of the movement and its principle patterns. This requires an understanding of skill transfer, context and deliberate practice as well as an ability to scan movement from a wide-angle lens to a pinhole and back. This opened my mind to the art of movement and how we learn – I started to see movements inside movements. I started to feel movement. 

As children, we explore or ‘play’ in order to learn. And we learn our most by engaging all of our senses. Our brains develop most in the early stages of crawling, because this is when the majority of our senses are being stimulated at once – our sense of touch, sight, hearing, and possibly even taste (if you find something intriguing on the floor). We are motivated to move because we see an object we want to know about. As we begin to walk, fewer of our senses are engaged because we are taking up less surface space and our line of sight is now much higher and further away. 

As a coach, once the basic understanding of movement is there, I see the concept of ‘PLAY’ requiring a coach to do the movement, feel the movement, observe the movement in others, scan the movement, and then try different ways to progress, regress, enhance or apply a movement. This is when we can find new ways to coach, drill or apply a movement and give it more meaning and purpose for our students. Play requires observation, action, context, and deliberate practice to see if what we think actually works.

I went from seeing the basic view to a much more highly detailed movement. Therefore, I could see how to teach a student to see beyond the textbook understanding and move well with the least deviation from the ‘set standard.’ Experiencing the movement helped to give it more meaning and allowed me to better communicate a feeling that the student could relate to or apply to a greater context in their chosen field or goal. 

I will continue to use the Russian Kettlebell Swing to illustrate this. Please note that each level includes but does not illustrate the previous level.

	Movement	‘Why’ in two sentences or less	4 KEY P.O.P. / Standards	Common Fault & Correction #1	Common Fault & Correction #2	Prime Muscle Used	Mechanics & Plane of Motion	List two other movements that give similar performance results and/or mechanics	List one movement and one sport that you see the movement in (not the sport already chosen)
LV 1	KB Swing	Increase overall athletic performance.	Neutral back	Fault: Squatting, not hinging	Fault: Shoulders not packed
		Total body strength and conditioning with high focus on the posterior chain.	Knees track toes	Verbal: Butt First	Verbal: Pack your shoulders.
			Kettlebell handle passes above the knees in the back swing	Tactile: Place clipboard behind student as a way to have the bell hit the clipboard or similar object	Tactile: Unloaded; Have student at top of swing and push up/down in their arms, telling them they should not move
			Arms straight & shoulders packed throughout the swing
LV 2		Build explosive hip drive & power to jump further	As above and feet glued to the ground (toes included and pointed forward)	Fault for Sport Spec		Posterior chain, glutes, hamstrings and core	Hip Hinge
			Biomechanical Breathing	Not having an aggressive back swing
			Aggressive pushback of the bell to back swing.	Drill: Partner drill, pushing bell back
			As a coach, these points are in addition to above and more focus is put on these.	Verbal: Stop the float. Throw the back back.
LV 3								Power production & hip drive	1 HS
								Broad Jump	Stance of a tennis player Waiting to receive a serve
								Barbell Clean
								Stone to Shoulder

You will notice that the foundation of the original table is there, but we have added layers that help to build context and show you movement in motion. In turn, this helps you to scale better or even substitute a movement if required to help a student relate to, see and feel a movement. 

An example of ‘SEEING’ movement combined with Skill Transfer:

The Kettlebell Swing for Rowing. When I teach my Teen Rowing Students the KB Swing, I break down the rowing stroke into its parts, showing them where the swing or another movement is in each part of the rowing stroke. The rowing stroke is comprised of a hip hinge and squatting movement through the recovery, catch, and drive sequences. Athletes must learn to quickly generate force while maintaining proper position and alignment. Similarly, in the swing, they must learn to quickly relax and absorb the force of the bell for the next repetition – these are all performance aspects of the Swing. Showing and explaining this to students helps illustrate the move and teach them how it will improve their performance in the sport of rowing. 

The below table is an example of how I build context for my students and help them to better understand the movement, its application and its “why.” 

Part of The Stroke	Movement	Strength or Mobility	Basic Swing Point of performance Emphasized	Sporting Performance Gain	What to Think/Visualize	When to breathe
Drive	Hip Hinge	Strength	Toes pointing forward	Generate Force from ground up	Pushing through the feet	Inhale on hip flexion, exhale on hip extension
	[Concentric]			& returning it back
			Finish position of the swing
				Acceleration. Understanding and development
			Biomechanical Breathing
				Force Transfer + Continued engagements of the full body
Recovery	Hip Hinge	Mobility	Toes pointing forward	Moving between Tension and Relaxation	Hike the bell down between your legs and allow your posterior chain to absorb the elastic energy for the next repetition.	Inhale on hip flexion, exhale on hip extension
	[Eccentric]
			Neutral Spine
			Neck Position
			Biomechanical Breathing

Less obvious is the transition of the kettlebell clean, which can be seen in the transition of the ring muscle-up but in reverse motion. A coach can use this comparison to help a student understand the transition of the muscle-up or use it as a strength tool to help the ring muscle-up. This is also a great example of seeing movement inside a movement and seeing a shape as opposed to just the movement itself.

Movement and Skill Transfer

Being able to see movement in other areas of life, sports or other movements doesn’t just help the coach’s ability to coach, see, correct and give context – it can also help a coach teach a movement that might be out of their wheelhouse. For example, consider an Olympic lifting coach or kettlebell coach teaching the muscle-up. Being able to see beyond just the start, transition and end position equips a coach with more ways to break the movement down, draw from their specialized field and transfer it to another. 

I draw, for instance, on a time when I was teaching CrossFit and had to teach the muscle-up. I was new to coaching and heavily relied on demo to get people moving – it was a great way to get more people moving faster, as the vast majority are visual learners and I didnt have to worry about using simple, accessible language. To this day, I cannot do a ring or bar muscle-up, but I can teach it – I can break down the movement into segments and turn a series of drills into a progression, helping my students master the move without ever seeing me perform a full demonstration. I’m only able to do this because of the time I spent dissecting the different movements and muscles involved in the muscle-up. I could then break the move down into points that were easy to explain, had a meaning or purpose that students could relate to, and could achieve real results. Not everyone wants to be able to do a muscle-up, but it’s safe to say that everyone would at least like to be able to push and pull their own body weight. 

By adding meaning to what we teach, we don't just get students moving; we can also better pick the drills and ideal progression with which to teach the movement. Context alters one's behaviour and helps us achieve more effective communication – something the StrongFirst Principles and Methods of Teaching ask of us. Context also helps a coach build in safety and have more control over the outcome by determining which information to share and when.

This table will also help you when teaching a group class and speaking to a broader range of students, especially in a group setting. After all, our very own John Spanazzo said something along the lines of, “Only 10% are usually advanced athletes, 80% are the general public, and 10% have no idea!” 

Another great example of seeing ‘shapes over movement’ in order to help a student is the Turkish Get-Up. If we take a bird’s eye view of the TGU, we can see a relationship between pyramids and the positions our bodies hit. Just like pyramids are known to be the strongest, most stable shape, the TGU is seen as the ULTIMATE expression of strength. Just like the pyramid is centered around one point, so is the TGU – the body moves around the arm holding the kettlebell, which is our central axis. You can see in the images below how the body makes a series of right-angle triangles. This can be seen throughout every stage of the TGU, not just in the stages shown below, and can help a student achieve better movement and placement in the different stages. 

Once we have this view and knowledge at our disposal, it's time to stretch ourselves, get creative and practice to become even more efficient. We do this via deliberate practice, our second ‘tool.’ This concept, along with the concept of the art of practice in general, is said to have been first developed by Pro Golfer Ben Hogan; it has since evolved and been written about by many authors. 

Part 3: TRAIN YOUR EYE AND IMPROVE COMMUNICATION VIA DELIBERATE PRACTICE

Deliberate Practice - Aim - Drill - Feedback

Before diving into this, it is important to understand that a DRILL is like putting a microscope on a particular part of a movement. Drills, or repetitive training activities that may or may not use equipment, stimulate one part of a complicated movement or one segment of a movement chain. As discussed in the book Practice Perfect, these activities draw on both the practice and psychology elements of successful training. For a coach, it might mean adding or eliminating a cueing style or limiting your words to teach a movement. A drill is designed to HIGHLIGHT and place EMPHASIS – the aim is to STRETCH the person doing the drill. 

EXAMPLE #1 of Deliberate Practice for the Coach

Aim: Improve coach’s vocabulary and tactile cueing 

Drill: Pretend your students are blind or blindfold your students

Feedback: This can come from those participating or observing in real time, from another coach or from playing back a video of yourself coaching and practicing this. 

EXAMPLE #2 of Deliberate Practice for the Student via the Coach

Aim: Improve student’s hip drive in the KB Snatch & reduce pulling the bell with the arm

Drill: 3-5 reps of One-Arm Swing with HEAVY BELL, then IMMEDIATELY into 5 Snatches with a test-size bell (e.g. 24kg bell for a test-size bell of 16kg. Know that your student can safely swing this size prior to suggesting this drill.) 

Feedback: The heavier bell demands more hip drive to be explosive. When the student then goes down in bell size to snatch, they are used to using a bigger and stronger hip drive. This way, they will automatically do it with the lighter bell and feel that the bell floats at a much higher point without using the arms. That's the point where you redirect the bell by punching the sky to finish the snatch. 

Every training session is planned and has a purpose, and so should you every time you teach. Set yourself a goal or skill to work on so that you are getting practice and feedback – at some point, the mental reps need to come out to reality. This is also a great way to ensure that you stay present during your session. 

In addition to just getting feedback in real time, it is also great to record yourself – if you are working on not using negative language or reducing the words per step, you can just record yourself and play it back. This will also help you build your confidence if you are camera-shy. Better yet, have someone watch you and give critical feedback, because they will always see something you missed. 

When your eye is sharper, it is easier to know what drill to apply and why. This also helps you start to think outside of the box on different ways to progress and revamp.

We all know that change happens when we step outside of our comfort zone and that strength is built by placing our bodies under controlled stress – just like that, our minds need to be stretched in order to help us become better coaches. 

CONCLUSION

As you can see, there are ways other than just watching Youtube or Instagram over and over again to train your eye and build a stronger mental representation of a movement. Familiarizing yourself with these movements and applying them to other activities will help give you a deeper understanding and build better relationships with your students by relating to them via CONTEXT. 

The steps are all the same no matter the student's level, but the context—the why, where we place emphasis—is what changes. 

Context enhances a drill, helps you know what terminology to use, adds feeling, and makes the move more relatable for the student while you train your eye and learn to see movement in motion. Context helps you find or create a drill or correction and navigate the fine line between safety, performance and technique. Context helps you put to practice the art of ‘skill transfer,’ as evinced by the “painting the fence” scene in The Karate Kid. 

This framework—Context over Cue, Deliberate Practice and Play linked via Skill Transfer—helps a coach know what is relevant in their ‘toolbox’ of drills, cue, progression, regression, points of performance, and the rest of their bank of knowledge to share with their student. It helps a coach to stop going down a rabbit hole or overwhelming the student – at the end of the day, we only absorb what is relevant to us and our goals.

Everything comes back to the ‘why’. Movement is art, and performance is where art and science meet. - Kylie Tullipan

In his 1973 film Enter the Dragon, Bruce Lee tells one of his students that throwing a kick is like pointing a finger at the moon – don’t focus on the finger, or “you’ll miss all that heavenly glory.” The movements discussed here follow a similar logic. A good coach teaches students not to focus on the swing itself, but the movements that comprise the swing and the “emotional content” that drives the swing. After all, performance isn’t as simple as moving your limbs or moving a kettlebell – it’s about taking a comprehensive view of the swing, contextualizing the movements, and connecting the body to the mind and the spirit.

Copyright 2020

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SOURCES

Logan Gelbrich, Mentor and Author of Going Right

Carl Paoli, Co-Author of Free + Style

Dweck, Carol S. Mindset. Robinson, 2017.

Lemov, Doug, et al. Practice Perfect: 42 Rules for Getting Better at Getting Better. Jossey-Bass, 2012.

Cooper, Chris; Belanger, Tyler. Ignite Enrichment Through Exercise. CreateSpace Independent Publishing Platform, 2012.

Orlick, Terry, Ph.D. In Pursuit of Excellence. Human Kinetics, Inc., 2015.

StrongFirst Online Principles + Methods of Teaching

StrongFirst Bodyweight Manual 2017

THE HIPS DON'T LIE

BRACE. THRUST. SQUEEZE

Like any lift you either set yourself up to succeed or fail. 

With the swing though it doesn't stop there... 

Once you have the set-up you have to OWN YOUR BACKSWING. 

Having a solid back swing is not just essential for the 2HS but once you own it you will see a massive difference in your 1HS, Snatch, Clean etc

The swing is a HIP HING so that means, the HIPS are doing MOST of the work. 

What are you looking for in a good backswing?

-The bell is high. (Aim for the top of the triangle) 

-Wrists just about the level of your groin

-Arms in contact with you torso-Shine close to vertical

-Back back with tension on the hamstrings

-Neutral Spine and neck

-Aggressively thrust your hips forward to STAND UP TALL

The amount of power you drive from your hips is relevant to the size of the bell, you don't want to overshoot and end up with your hips forward of you and arch in your back, so be sure to BRACE and SQUEEZE YOUR BUTT

When taking an arm away the importance of the backswing is even more obvious especially if you're someone who likes to "PULL" the belL with their arms.

More insights on the back swing and other bell tips coming your way.

In the meantime if there is anything you want me to answer DM or comment below.

I still have 3 spots left for my 12 week on-line program starting AUGUST 3RD 2020

________________________

EDUCATE | EMPOWER | CHALLENGE

The 3 Pathways to training...

I previously wrote about why and how to vary your training. One of the ways I mentioned was to ensure your training across the 3 metabolic pathways, here I am going to explain the pathways and give examples of workouts that tap into them while hopefully not geeking out on you all too much!.

Oxidative, Phosphagen and Glycolytic are our 3 metabolic pathways. These are broken down into two cardiovascular systems

1. Aerobic: Oxidative

2. Anaerobic: Phosphagen, Glycolytic

Each of these energy systems have their own special characteristics. Aerobic training allows athletes to work at lower intensity levels over extended periods of time and decrease body fat at the same time; increasing cardiovascular endurance and stamina.

Anaerobic training allows us to exert great effort over short durations. In this intense time period, our bodies “improve power, speed, strength, and muscle mass” (CrossFit Training Guide, P.19), while also burning fat.

On the surface, it appears that both cardio systems are quite the same, however they differ drastically. For instance, “aerobic activity has a pronounced tendency to decrease anaerobic capacity” and athletes who train specifically in this threshold “witness decreases in muscle mass, strength, speed and power” (CrossFit Training Guide, P.19). Yet, anaerobic conditioning promotes power, speed, muscle mass, strength and fat loss. Moreover, when implemented properly, anaerobic conditioning “can be used to develop a very high level of aerobic fitness without the muscle wasting” (CrossFit Training Guide, P.19). As CrossFitters, our ultimate fitness end-state is general physical preparedness (GPP). This end-state combines power, strength, speed, and muscle mass along with a strong cardio capacity to move large loads over long distances, quickly.

In order to see improvements in power, speed, strength and build lean muscle mass along with gaining strong cardio capacity we must train the two metabolic pathways that most effectively support this growth. These pathways are the Phosphagen and Glycolytic and then sprinkling in our third metabolic pathway, Oxidative.

Example Workouts

Phosphagen System

Its short, very fast sprints on the treadmill or bike lasting 5–15 seconds with 3–5 minutes of rest between each. The long rest periods allow for complete replenishment of creatine phosphate in the muscles so it can be reused for the next interval.

• 2 sets of 8 x 5 seconds at close to top speed with 3:00 passive rest and 5:00 rest between sets

• 5 x 10 seconds at close to top speed with 3:00–4:00 passive rest

• Heavy single KB Snatch, Jerks are another way of training this pathway

Glycolysis

Used mostly in KB training. Using fast intervals lasting 30 seconds to 2 minutes with an active-recovery period twice as long as the work period (1:2 work-to-rest ratio).

• 8–10 x 30 seconds fast with 1:00 active recovery

• 4 x 1:30 fast with 3:00 active recovery

Oxidative - Aerobic System

While the phosphagen system and glycolysis are best trained with intervals, because those metabolic systems are emphasized only during high-intensity activities, the aerobic system can be trained with both continuous exercise and intervals.

• 60 minutes at 70%–75% maximum heart rate

• 15- to 20-minute tempo workout at lactate threshold intensity (about 80%–85% maximum heart rate)

• 5 x 3:00 at 95%–100% maximum heart rate with 3:00 active recovery

If you want more info just email kylie@coachedbykylie.com

Stronger in the gym STRONGER in LIFE!

Kettlebell Kylie

WHAT ARE YOU TRAING FOR?

The StrongFirst Tactical Strength Challenge is a goal worthy of your efforts. 

 At Deuce Gym, October 28

The Tactical Strength Challenge is the ultimate test of of strength and endurance. It consists of three lifts, the deadlift, the pullup, and the kettlebell snatch. The beauty in this test of strength and endurance is that it does not favour one specific style of individual. While larger participants may have an advantage in the deadlift, lighter participants have an advantage in pullups, and the kettlebell snatch tests a test of strength and endurance itself tests all participants equally.

The TSC is tested twice a year, April and October. If you're interested in entering click here or if you would like more information feel free to email me at kylie@coachedbykylie.com 

Classes of competition

Men’s Open Division - A max deadlift, bodyweight pullups, and snatches with a 24kg kettlebell.

Men’s Elite Division - A max deadlift, pullups with 10kg of added weight (22 lbs), and snatches with a 32kg kettlebell.

Men’s Novice Division - A max deadlift, bodyweight pullups, and snatches with a 20kg kettlebell.

Men’s Masters Division - A max deadlift, bodyweight pullups, and snatches with a 20kg kettlebell.

Women’s Elite Division - A max deadlift, pullups with 5kg of added weight (11 lbs), and snatches with a 20kg kettlebell.

Women’s Open 16kg Division - A max deadlift, bodyweight pullups, and snatches with a 16kg kettlebell.

Women’s Open 12kg Division (new) - A max deadlift, bodyweight pullups, and snatches with a 12kg kettlebell.

Women’s Novice 16kg Division (new) - A max deadlift, flexed arm hang, and snatches with a 16kg kettlebell.

Women’s Novice 12kg Division - A max deadlift, flexed arm hang, and snatches with a 12kg kettlebell.

Women’s Masters Division - A max deadlift, bodyweight pullups, and snatches with a 12kg kettlebell.

Stronger in the Gym - Stronger in LIFE 

CRAWLING THE NEW BODYBUILDER?

Crawling, Rehabilitative, Restorative, and even a PERFORMANCE-ENHANCING movement..!!!

Working with kids and especially kids on the spectrum I understood the benefits of crawling to help improve brain function, ones ability to think, focus and reason but when I was told to crawl between movements in training I was like WTF???

But it makes sense now cause crawling helps the brain communicate, it's how a child’s brain develops and builds the connections between both left and right hemispheres of the brain. And the more efficient the brain can communicate and process the better we move cause the brain can send message to our muscles FASTER!!!, it's only logic right?

Some of the benefits of crawling:

Builds your reflexive strength -  your body's ability to anticipate movement before it happens and/or reflexively react to movement as it happens. If you are lacking reflexive strength, you cannot be as strong and as mobile as you are meant to be.

Improves your coordination. - Teaches your shoulders and your hips how to work together.

Reset your CNS (Central Nervous System) - Probably the first thing I noticed for myself when training. I was performing a  heavy clean to Front Squat ladder to windmill, I had to crawl between the Clean & Front Squats 25ft to perform my windmill, I know there would of been a lot more rest going between the two if it wasn't for the crawl there and back (forward & backward I might add) It allowed my heart rate to also drop enough to go from DKB 24kg’s to a 16kg Windmill.

Crawling improves your: 

1. Physical strength,
2. Mobility,
3. Mental focus,
4. Response to stress and;
5. Mood

When you are moving better and feeling better, it is easier to be in a good mood.

Don't believe me? Try it!

Next Level | Double Kettlebells WHY

We all know by now, that kettlbell training is the ultimate weapon against weakness but double kettlebell training is a whole new form of weaponery!

You can’t cheat catching bad cleans or snatches. Your form must be spot on or it will be more than just bruised forearms now you're complaining about!

Nearly any exercise you can do with one kettlebell, you can do with two. Some differences are subtle and some are very noticeable.

Double kettlebell training is mostly about increasing strength and power. This is done by increasing your time under tension with heavier weights and slower tempos. Something that is easy to do with the grind movements (Pressing, Turkish Get Up, Squats…) But little tricky with the ballistic moves like Swings, Cleans and Snatches. For these ballistic moves we need to increase the weight significantly and to do this we make it a double kettlebell move.

Here is two of my favourite Double kettlebell workouts: (Be sure to warm up and cool down peep's

WORKOUT 1

3x Ladder of 5

Double KB Clean & 1x DKB Press

Double KB Clean & 2x DKB Press

Double KB Clean & 3x DKB Press

Double KB Clean & 4x DKB Press

Double KB Clean & 5x DKB Press

Double Snatch to 5 x Overhead Squat

WORKOUT 2

3 Rounds

5 x DKB Swing

5x DKB Cleans

5x DKB Front Squat

Rest 2-3min between rounds.

When trying this for the first time, use a lighter bell, it will allow you to put all your focus on the swing and redirection portion of the lift. And like always seek out a certified kettlebell coach, if you are in Venice, California I would only be to happy to help you can reach me at kylie@coachedbykylie.com

'STRONG from the beginning'

Kettlebells not just trendy but SAFE for momma too!

The kettlebell audience is expanding. In kettlebell history mainly military and law enforcement professionals used kettlebells now you see so many of the top trainer and celebrities joining the craze including our mom’s to be!

We all know that list of benefits from kettlebells training, how they create resistance in the form of weight, offer specific balance challenges and give a total body workout etc... but did you know they can be a great choice for pregnant women who want to keep up with their fitness routine?

Sure you won't want to be maxing out, doing a 5min KB Snatch test and as the belly grows you will have to make for some changes in movement, nor would you won't be wanting to go for long workouts either because they will leave feeling more fatigued rather than energies, strong and confident like a workout should, BUT...

In most cases kettlebell workouts are even safe for pregnant. A deliberate Strength and Conditioning practice during pregnancy can lead to a healthier, fitter mom, and therefore a healthier, fitter baby. Anecdotal evidence suggests that training can lead to a more straight forward, manageable labor and delivery. Be sure to use the watchful eye of a trained BIRTHFIT Coach and check out their website for more information. They even have a great BIRTHFIT Podcast.

Happy Training!

Coach Kylie

ALWAYS A STUDENT

A week has passed. The bells are down, testing is over for now, the sweat has gone, the heart is beating back to its rhythm and the mind has had time to process the weekend that was SFG Burbank 2017 (Strong First Grya)

It wasn't the weekend I had hoped for in some ways and it was more than I could have wished for in others... I didn't pass my Iron Maiden and it would be a lie if I didn't say I was little bummed, my pull-up was just not even close but 2017 ain't over yet and strength is a lifelong journey. To achieve Iron Maiden or Beast Tamer is no easy task, each movement favours a different body type so most who attempt it after years of training only get one or two elements. Iron Maiden is a weighted; pistol, tactical pull-up and strict press.  For the woman all three movements are performed with a 24kg kettlebell and 44 kg for the men.

But that's not what what Im here to write about. This weekend highlighted for me, what it means to be StrongFirst, that strength has a greater purpose, that we are always a student no matter our experience or how big a pedestal others put you on. What it means to be part of Deuce Gym to #HoldThe Standard. This weekend went beyond the realm of fitness it evoked personal beliefs, sparked new friendships and allowed me to experience what I preach first hand.

For the first time professionally I didn't feel uncomfortable or frightened to ask questions or share my knowledge and experience. ALL the staff and students brought something unique to the day which I feel allowed us all to learn better and feel comfortable, there was no 'one size fits all'. While we were put into small groups, that did not stop all the team leaders, assistants and Master Instructor making sure they got eyes on each and every one of us; we all were learning from each other, cause we are #AlwaysAStudent

This weekend was a family coming together to help each other grow and develop, there was no ego, there was courage, strength, understanding, guidance, compassion, encouragement. You were challenged to be the best you can be and shown what it means to be StrongFirst. That to be strong doesn't just mean how heavy you can lift, it's a lot more. Its being open and ready to learn, it's helping others, it's knowing when to stop before you hurt yourself, it's being able to fail like professional with integrity and honesty, it's having the courage to seek the answers you don't know, ask the questions you need to ask. I took away so much from this cert, I left with more tools to help my athletes/students and self, with more fuel in my fire to go after my dreams, greater self belief, inspiration, passion and pride to say I am part of the StrongFirst family.

Thank you StrongFirst.

Do it like a Celebrity!

The new benefit of Kettlebell Training...

Strong & Sexy!

I won’t lie, … kettlebell workouts are HARD, but that is why they are so effective. If you don’t mind the grit or a solid challenge and want maximum results with minimum time, then invest in kettlebells.

I know I am bias to kettlebells because I love the challenge and grit it requires, you can't fake your fitness or strength with a kettlebell and while I love a good barbell throwdown, it's just not always practical.

It doesn't matter if I want to slim down, improve my flexibility, build lean body mass, power, strength and speed, kettlebell training can do it all, they are resilient and reliable for delivering results both for me and my clients; but I'm not the only one who loves it a number of celebrities have spoken publicly about their use of kettlebells… you judge the results:

• Katherine Heigl
• Kim Cattrall
• Jessica Biel
• Jennifer Lopez
• Angelina Jolie
• Vanessa Hudgens
• Sylvester Stallone
• Ethan Hawke
• Matthew McConaughey
• Most of the cast from the movie “300″

I think it's obvious by these red carpet faces, kettlebells give strength and tone without adding bulk. The American Council on Exercise did an independent study on kettlebell workouts that found that: During the 20-minute workout, the average calorie burn was 272 calories, not counting additional calorie burn due to the substantial anaerobic effort.

5 Simple Effective Workout

Just like our celebrates have if you decide to give kettlebells a try, seek a certified coached before going solo and ensure you have medical clearance. If you are in the Venice, California, you can email me at kylie@coachedbykylie.com

Workout1: TABATA Swings or Snatch 8 Rounds of  :20 on :10 off Then rest 2min and repeat another 3 times

Workout2: AMRAP 5, As Many Reps As Possible in 5min Snatch

Workout3: 1-5 Ladder; Clean, Press, Front Squat.  Start with 1 rep each and go up till you are doing 5 reps of each. Rest 2min between each flu ladder and Repeat 2 more times. (1-5 is one ladder)

Workout4: Double Kettlebell Front Squats. 3 sets of 5, or 4 sets of 4 Give yourself enough rest between sets about a 1-2 min.

Workout5: Double Kettlebell Presses 3 sets of 4-6 (best to do less reps with heavier weight, but you it feels easy for you with the kettlebells you have do an extra rep per set.

Time cant be your excuse now!

"But I don't have time to do all that.." 

I hear this a lot and yeah sure it can be the case especially when you train isolated muscle groups as a posed to functional multi joint moves which most of us don't need after all functional moves replicate daily life movement and help us achieve longevity. 

What's Functional, Dynamic, TOTAL BODY Strength and Conditioning… KETTLEBELLS

Kettlebells aren't anything new, they date back to the 1700s, when Russian strong-men began using them during training.

A kettlebell basically is a cast-iron ball and handle, due to its nature in shape exercising with kettlebells exercises throw off your center of gravity, forcing you to use multiple muscle groups, including your core, to maintain your balance. So that's also why, subbing a dumbell for a kettlebell isn't not the same; sorry for anyone out there who thinks if you use a dumbbell or kettlebell for the same movement gives you the same results, it doesnt, it gives you similar but the unique shape is what gives its key difference.

Like everything in life, mastering the fundamentals or basics are key to achieving the best results. The devil is in the detail as they say..

So what are the fundamental sacred 6 movements in kettlebell training?

Exercise 1 The Swing

The Russian-style kettlebell swing, when performed with proper form it's great for building your posterior chain and cardiovascular system. Its Strength & conditioning in one! It represents full-body power, while aiding extreme fat loss, and a high level of cardiovascular conditioning. It's also the foundation of all kettlebell ballistic moves.
 

Exercise 2 The Goblet Squat

Squatting is a fundamental movement pattern, you squat to sit on a chair, you squat to use the toilet and that's just the start, have a solid and strong squat and your on the path to a long happy independent life, no nursing home at 55yr for you. The kettlebell goblet squat isn't just a leg exercise; it's another total-body movement that offers strength, mobility and conditioning. It will never replace the barbell squat for strength but great at fine tuning that movement pattern!

Exercise 3 The Turkish Get-Up

The Turkish get-up is a slow, deliberate movement that's been around for centuries. You start by lying on the floor, then stand up, then lie back down again in a specific sequence of movement transitions. It's about fluidly but when you add the load of the kettlebell it now requires, strength, mobility, total body awareness, it's a high skilled movement and for good reason, like i've said before, it's the ‘Ultimate Body Builder’ physically and mentally!

Exercise 4 The Strict Press

It's not just any kind of overhead press because you use your entire body, pressing from the your feet all the way to your core to your arm and this and the fact you're pressing from your shoulders more natural plane of motion, it's no wonder it feels stronger than with a dumbbell or barbell. Clients of mine who have mastered this movement then applied its principles of total body pressing and corresponding breathing have seen gains in all their major barbell strict lifts!

Exercise 5 The Clean

Similar to the kettlebell swing, the clean is another explosive exercise for total-body strength and conditioning. The difference here is that the kettlebell finishes in the rack position as opposed to being projected horizontally away from your body.

Like the Snatch is the most technical lift in Olympic lifting and timing is crucial, the same can be said for the kettlebell clean. It can take a while to learn and even longer to master but it's an essential movement in high-powered kettlebell complexes.

Exercise 6 The Snatch

The kettlebell snatch—sometimes called the Tsar of kettlebell exercises—is the ultimate display of full-body power and is nothing like a barbell snatch.

The kettlebell snatch is physically demanding but the benefits are worth it, total-body strength and conditioning at its highest. It increase athletic performance, builds strong powerful shoulders and explosive strength.

This exercise should not be attempted until the kettlebell swing hip-hinge pattern and explosive hip drive are established.

Getting Started

Sure you can youtube how to do these moves but the kettlebell is a very unique tool that requires proper technique to get optimal results, it's not just the movement pattern but the breathing to correspond. If you want to learn more, I offer small group and personal training in Russian Kettlebells you can reach me at kylie@coachedbykylie.com and book your intro now!

So what's your excuse now? ;)

BULLETPROOF

Kettlebells Bulletproof your shoulders!

We have all been there or known someone who has, hell I've injured both my shoulders and if I face reality, it was from lack of proper warm-up, incorrect movement patterns, going to heavy before I had mastered the move, poor stability and pushing through pain.

Three common shoulder injuries are;

• Rotator Cuff Injuries, usually in form of a tear or strain,
• Impingements
• Instability/dislocation.

Many shoulder injuries are preventable by strengthening the Rotator Cuff and scapular musculature, while maintaining joint mobility and stability. There is no point building strength if the body then won't move in its full range don't you agree?  

But it’s important to perform the right types of exercises and avoid poor technique faults and training methods, not to mention avoid OVER TRAINING

Here are some great exercise you can start to incorporate into your training, either as warm-up or part of your pre-hab/Re-hab work and see the strength grains come in!

Halo - Effective for the shoulder joint and the thoracic spine mobility. Common reasons why some people struggle to get those extra lbs overhead

Arm Bar  - Great for Rotator cuff, Lats and Thoracic. Not as dynamic as the TGU or Windmill but the stability and proprioceptive benefits (knowing where your arm is in space) are outstanding. Also, it really opens up the anterior portions of the shoulder complex (anterior glenohumoral joint, pecs, and rib cage). For tight pectorals and forward rounded shoulders, this is a fantastic mobilization.

Sling Shot - The Slingshot helps improve shoulder mobility, grip strength, rotator cuff strength, and core strength. When you think about why are we not doing more of these? One of the keys to improve your strength is increase grip and core strength! It is an active movement, but it can produce a mild traction effect on the shoulder. For patients who have trouble reaching behind their back, this movement can really help, and it's fun to do.

Military Press - The kettlebell military press is excellent for total shoulder strength, but has the mobility and stability elements to it, as well. The key being the plane of the scapula, which is approximately thirty to 45 degrees anterior to the frontal plane (see picture). Basically, your arm is not positioned straight out to the side and it’s not straight out in front of you.

TGU - Arguably, the Turkish get up (TGU) is the most important of these exercises, you have heard me refer this to the ‘Ultimate Strength Builder’. The TGU enhances and optimizes Rotator Cuff function by moving through a broad range of motion, all while firing and stabilizing the rotator cuff the entire time. The TGU fires the rotator cuff the entire time but also the weight bearing positions mean the scapular is building stability and strength. Just don't rush the TGU, move through each transition slowly and with control.

Windmill - Requires a dynamic range of motion, mobility, and stability. Rotator Cuff must constantly fire and stabilize the humeral head through the wide range of motion. It’s also great for the hip and spine strength and stability. 

Russian HardStyle Swing - swing is fantastic for the rotator cuff. The entire time you are swinging the kettlebell, the rotator cuff is firing to stabilize the shoulder joint and maintain the ball of the shoulder in its socket.

By no means are these the only ones, these are just my favorites cause they warm me up well before training and have some great BANG for the buck!

If you have any questions comment below or email me at kylie@coachedbykylie.com

Happy Training!

Get more out of your morning cup!

Matcha Green Tea,

the miracle elixir!

I was at my local coffee shop a few month back now and was saying how I needed to stop coffee cause of the hard crashes I experience from it and more importantly because of my psoriasis. It was aggravating it, the crashes were getting worse and my anxiety was creeping back.

The suggested I try Matcha Tea, said it will do more then just give me the energy coffee was but would also support the stress I put on my body with my training, so then I decided to do some research and found out some additional amazing other benefits of this fine green tea! 

1. High in Antioxidants

We’ve all read this word before. Antioxidants and know the amazing benefits so I won't bore you with that, BUT did you know, Matcha Green Tea provides over 5 times as many antioxidants as any other food – the highest rated by the ORAC (oxygen radical absorbance capacity) method. It's also loaded with Catechin EGCg 60% almost and is one of the most potent and beneficial antioxidants around. 

2. Enhances Calm

We now know that a higher state of consciousness is due to the amino acid L-Theanine, this is found in the leaves used to make Matcha. L-Theanine promotes the production of alpha waves in the brain which induces relaxation without the inherent drowsiness caused by other “downers.”

3. Boosts Memory and Concentration

Another side-effect of L-Theanine is the production of dopamine and serotonin. These two chemicals serve to enhance mood, improve memory, and promote better concentration – something that can benefit everyone!

4. Increases Energy Levels and Endurance

We all know that green tea naturally contains caffeine, however the energy boost received from Matcha is largely due to its unique combination of other nutrients. The increased endurance from a bowl of Matcha Green Tea can last up to 6 hours and because of the effects of L-Theanine, Matcha drinkers experience none of the usual side-effects of stimulants such as nervousness and hypertension. It’s good, clean energy.

5. Detoxifies the Body

As Matcha tea leaves are deprived of sunlight few weeks before harvesting they have high levels of chlorophyll, this not only give this tea it's beautiful vibrant green color but also is a powerful detoxifier capable of naturally removing heavy metals and chemical toxins from the body.

6. Fortifies the Immune System

The catechins in Matcha Green Tea have been shown to have antibiotic properties which promote overall health. Additionally, just one bowl of Matcha Green Tea provides substantial quantities of Potassium, Vitamins A & C, Iron, Protein, and Calcium. 

Where To Buy Matcha Green Tea

If you’d like to buy Matcha online, look for the Japanese Ceremonial Grade powder.

FAT BURNER - ATHLETE BUILDER; Are you doing it right?

Dan John described the Kettlebell Swing best when he said, “The Swing is a fat-burning athlete builder.” -Dan John

The Swing is the unsung hero and here is why...

• Builds stronger healthier backs by developing your posterior chain; specifically your calves, hamstrings, glutes (that kettlebell booty), and lats and strengthening your core.
• Builds explosive power and helps to increase your overall power output.
• Supports metabolic conditioning; and can be specifically targeted for fat loss or programmed to target a specific energy system component for athletic development.

A lot of people fail to take advantage of the benefits of the Swing and mostly because of pour technique. I hear often, but it hurts my back, my quads burn out yet, the kettlebell deadlift and swing are two very common prescribed exercises for those recovering from back injury even with the elderly. When performed correctly, the kettlebell swing is one movement that builds strength and endurance or can burn fat, and you can do it anywhere!

So are you doing right?

Here are the StrongFirst guidelines for a solid KB Swing:

1. A neutral back. Your neck should be slightly extended or neutral on the bottom of your swing

2. Your heels, toes, and the balls of your feet should remain planted and your knees should track your toes
3. Your shoulders should be packed
4. The handle of your kettlebell should pass above your knees during your backswing
5. Your arms should be straight in the bottom position
6. There is no forward knee movement (increasing ankle dorsiflexion) on the upswing
7. Your body should form a straight line on the top of the swing; your hips and knees should extend full, and your spine should be neutral
8. Your bio-mechanical breathing matches. Meaning you inhale on the eccentric (when you go down) and exhale on the concentric (when you come up)
9. Your abs and glutes visibly contract at the top of your swing
10. Your kettlebell floats momentarily on the top of your swing

This image belows show you the body position and how the KB Swing is a hinging motion similar to the deadlift. By engaging your core, lats and squeezing your glutes you will achieve the straight back at the top and not over arch your back and stop the bell going to high. *Please note the image below is not showing a neutral neck throughout which is a requirement to correct safe form.

THE ULTIMATE BODYBUILDER

To train Kettlebells you have to change your approach to training and the way you think. The big jumps in weight  and high repetition of movements required to move up in weight  tax you both physically and mentally, more often or not your emotions get in and you quiet before your body dose in a training session.

Kettlebell training requires: 

• DELIBERATE TRAINING/PRACTICE
• FOCUS COMMITMENT 
• TOTAL AWARENESS OF THE BODY, BELL AND SURROUNDINGS.  

Kettlebells train the mind and body and are the ultimate and often most un-utilized form of Strength and Conditioning training. I like to call them the stealth weapon of the gym floor!

You want to LIFT HEAVY-ASS weights, then train the TGU!

To lift heavy weights you need more than just physical strength, you need mental toughness and total body awareness, you need to ensure your CNS (Central Nervous System) is fully firing so you can properly and safely lift your TRUE 1RM or just lift heavy in general. You need to kbe able to quickly switch focus to the muscles that are required, to activate them fully and not loose tension in other areas of the body all while knowing where the weight is and your body is in relation to space.

The TGU is the best movement to build such total body strength and awareness that’s required when you want to lift heavy and safely,  and here's why…

• It requires shoulder stability and control, core strength, and leg drive
• Promotes upper & lower body stability 
• Promotes cross lateralization (getting right brain to work with left side/ right arm with left leg, left leg with right arm)
• Your upper and lower extremities must work all at once if the bell is not to win the fight.
• Promotes reflexive stability of the trunk and extremities
• Stimulates the body's systems that allow us to balance (vestibular, visual and proprioceptive system) 
• Develops upper body, trunks, and hip strength
• Promotes spatial awareness, shoulder stability, thoracic extension and rotation, hip and leg mobility and active flexibility
• Requires both rotary and linear stability
• Stability in two different leg patterns – lunge stance and squat stance as well as
• Single leg hip stability during the initial roll to press and during the bridge
• All this from one movement!

Coach Kylie