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.

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!

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.