SWING

THE ART OF THE KETTLEBELL SWING

Part of what I do is teach people how to build strength, flexibility and work-capacity with kettlebells. Often I’ll have a prospective student who seeks to take a 30-minute to 1-hour private session and expects me to teach them how to perform about a dozen techniques and then send them on their merry way.  I’ve got news for them, it doesn’t work that way.

Kettlebell training and resistance training in general is very much like martial art training in the sense that it doesn’t matter how many techniques you know, what matters is understanding the principles that allow success, how wisely you choose the tools, techniques and tactics for the job, then how expertly you can put them to use.  Continue reading

Scott-Bottom-Up-24kg-CutOut-SMALL

Breathing: The One Technique To Rule Them All

Breathing: Master It or It Will Master You

All movement is a constant symphony between tension and relaxation, yet very few people recognize the important role breathing has in controlling the balance of tension and relaxation that keeps the symphony moving along.

If you hold your breath your body will reflexively tighten, when you exhale or sigh your body will reflexively relax. Slow steady breathing accompanies calmness. Erratic breathing accompanies panic. Forceful breathing accompanies powerful movement. By learning to control your breathing to be tense, relaxed or powerful at the appropriate times and you can better control your state of mind and your body.

Breathing for Safety and Performance

When used properly breathing will simultaneously increase safety and your ability to produce force. As a general rule of thumb

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OEKB KBs and Spine-19-19

Can Kettlebell Training Improve Back Health?

I often have new students or prospects inquire about the benefits of kettlebells for their back health.  I’ve had the honor of helping many people with a wide range of back issues build healthier backs and many have reported reduced pain, sometimes within a single session or even with a single cue.  However… I feel it is important to point out that there’s nothing magical about the kettlebell, the magic resides in the right combination of the individual and the methods you bring to your training.

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Double 32kg Kettlebell Setup

18 Kettlebell Swing Workouts

The kettlebell swing is an amazing and perhaps perfect exercise all by itself, but variety is the spice of life. Perhaps the best form of variety is just improving your mastery of the swing, getting stronger and swinging bells of all sizes better, but sometimes it’s nice to mix things up a bit and throw in element of surprise.

For this reason I’ve compiled a brief list of some of my favorite non-kettlebell exercises I enjoy pairing with the swing to turn up the heat.

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The One Arm One Leg Pushup

Part II: 11 Tips for Achieving the One-Arm One-Leg Push-Up

In Part One I explained that just like Nigel Tufnel’s amp that goes to eleven, more pushups aren’t always better. Sometimes, less is more and building up to the one-arm one-leg push-up (OAOLPU) is an excellent alternative to simply adding reps onto your push-up routine. It’s worthy challenge that will keep most people busy for a long time.

When people first attempt the one-arm one-leg push-up they either struggle to balance in the starting position or when they descend to the first sticking point they lose it and hit the pavement like a bag of wet cement.  Achieving your first legit rep is a lot more involved than simply doing pushups and lifting an arm and a leg.

Eleven Tips For Conquering The One-Arm One-Leg Push-Up (This list goes to eleven) Continue reading

The One Arm One Leg Pushup

If 10 Push-Ups Are Good, Eleven Must Be Better…Right? A Case for the One Arm One Leg Push-Up

When it comes to push-ups more reps doesn’t necessarily equal more strength. The one-arm one-leg push-up is the perfect way to increase the difficulty of each rep without adding bodyweight or the need for fancy equipment. Continue reading

SWINGER EVENT-01-02-02

FREEDOM: One of the Most Enjoyable Aspects of Kettlebell Training

Q: What’s so special about kettlebell training?

A: For one thing… Freedom.

24kg: 20 snatches + 5 bent presses per arm x 2 rounds.  Just one great way to take a coffee break.

24kg: 20 snatches + 5 bent presses per arm x 2 rounds.
Just one great way to take a coffee break.

You don’t need a gym.
You don’t need exercise machines.
You don’t need a large variety of equipment.
You only need knowledge.

Knowledge of the principles, methods and techniques that unlock the full transformational power of the kettlebell.

Join us on April 19th for the SFG Kettlebell User Course and allow us to teach you the principles to train with kettlebells…

Safely,
Effectively,
Efficiently and
on your own terms.

Keep Calm and Press On

Keep Calm and Press On

So… you have successfully completed the Rite of Passage with a given kettlebell, but the next bell is just too heavy to  press consistently for three to five reps. Now what? There are many methods that work including, just starting over again with the last bell, but to many this may sound unappealing. It you’re bull-headed or just insist on lifting heavier,  I’ve got a solution custom-tailored for you.

“It’s as easy as “2,3… 1″
No, I didn’t stutter. Start the Rite of Passage over as written but instead of using the same bell again, use both the previous bell and one heavier. The rep scheme will change slightly, but the principle remains the same meaning each ladder will start off easy, progressively get harder, then start over and repeat. Continue reading