Tuesday, 7/10, 6:30 AM Class Canceled

Tomorrow's 6:30AM class is canceled again due to lack of attendance.

Thursday and Friday Classes for This Week

    Yvette will be covering for Whitney's kettlebell classes for this Thursday (7/12) and Friday (7/13).  We will have the 6pm and 7pm classes as normal on those days, so please plan on attending like you usually would.

Your Swing Sucks! (Part 1)

Those of you who have begun learning and practicing kettlebell swings should already know that you must have a powerful gluteal contraction to perform them correctly. What you may not know is that many people struggle with neurologically recruiting their glutes, because of habitual sitting throughout the day or inactivity. When people cannot preferentially recruit their glutes to perform powerful hip extension, the brain attempts to compensate by firing the hamstrings and back extensors to complete the quick hip drive. If this continues, not only will your kettlebell never swing correctly, but you may cause a lower back injury or chronic lower back pain.

So, start fixing the problem by reteaching your brain to contract your glutes for hip extension. Begin with mastering the Gray Cook Hip Lift, or other glute bridge techniques on the floor.

Tuesday 6:30 AM Class Registration

I need anyone interested in attending Tuesday's 6:30 AM class this week (7/10) with Yvette to email me for registration at marylandkettlebells@gmail.com

If that class is canceled again this week, I will send out a follow up email and post it on the website www.marylandkettlebells.com

MAX EFFORT 2

WOD = Max Effort Day

Work up to a max weight for each movement, using the given repetition maximum assigned.  Do so over the course of 3-5 sets for each exercise.  Once you have used the most amount of weight possible for the prescribed repetitions, you are done that exercise.  Therefore, continue on to the next movement and repeat the process of progressive resistance, ending in a max effort attempt for each one.  The max weight used in each one is what gets logged in the "comments" section below.  FYI, the weight logged needs to be the same for your right and left arm!

1) Turkish Getup - 1RM (1 repetition maximum = max weight moved for 1 repetition)
2) Front Squat - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)
3) Overhead Press - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)

Compare to: 4/13/12

Attention: Saturday 10AM Canceled

This Saturday (7/7), the class schedule will only be the 8am and 9am class. The 10am class is canceled because I will be supporting Dr. Horwitz in his powerlifting meet at 11am.  Please come support us: http://www.powerliftingwatch.com/powerlifting-meets/raw/2012/maryland

July 4th Classes Canceled

Enjoy the holiday.! Do NOT come to class tomorrow.  Come hit it hard though with Whitney on Thursday....

6:30am Class Canceled for Tuesday 7/3/12

Do not show up tomorrow morning at 6:30am! Class is canceled because of low commitment.


The 6pm class will CONTINUE.  Do not get this confused!

Why Should You Use Kettlebells?

Read what military personnel say if they had lifted kettlebells before they had enlisted:
“Definitely would have had a stronger back if I had lifted kettlebells.”
“I could have spared myself a lot of knee, neck, and shoulder pain.”
“I started to use kettlebells about a year and a half in and it completely enhanced my military experience. The packs got easier to lift and throw on your back…loading heavy weapons, lugging them around…everything just got easier.”

Watch these inspiring videos!

Come to your first class free and see for yourself! Call 443-742-1224 or email marylandkettlebells@gmail.com to register!

Changes For Tuesday, 6:30am, Kettlebell Class

For the past 2 weeks, no one has shown up for Yvette at her 6:30am Tuesday morning kettlebell class. In an effort to be fair to her time, I am not requiring people to REGISTER IN ADVANCE for that particular time slot.

    If you plan on attending that class, you absolutely MUST EMAIL ME to inform me of that.  If we have enough people interested in the class, then it will continue.  If another few weeks passes with no one committing to it, it will be replaced with an alternative time slot.

    If you are planning on attending that class, and after you email me about it, please check your email and the website before you go to sleep Monday night.  If the class has been canceled, there will be an email for you and a posting on the website www.marylandkettlebells.com.


   Use marylandkettlebells@gmail.com for registration