Short, Sweet, and Intense!

I posted a 5 minute kettlebell routine focusing on total body recruitment, which quickly became very popular on youtube.  So in response to that demand, I turned the video camera on during one of my many shoulder exercise circuits.  Here it is:



Please keep in mind that these are advanced exercises.  If you have not mastered the basic swings and getups, and perhaps even cleans, presses, and snatches (videos to come), I would focus on those exercises first.  For the record on terminology, the video above shows exercises in the following order:
1) Kettlebell Pummel
2) Kettlebell Side Press
3) Kettlebell Bend Press (with some Kettlebell Windmills thrown in as well)

WOD- Max Effort 4

Directions:  End with the highest weight possible for the given exercise and repetitions. Spend 3-5 sets getting to that heaviest weight.  Log the weight, and if it is different on the left and right arm.

Windmill - 5RM

Reverse Lunge- 5RM

Lateral Lunge- 5RM

1 Arm Swing - 10RM

Compare to 5/11/12

Hurt Your Shoulder? Well "Get-Up!"

Many people know the turkish getup is a great exercise for your core and leg flexibility and strength. However, some in my field would argue that it is even better for shoulder rehabilitation, especially if you are doing a few in a row. Because of the long "time under tension" around the shoulder capsule, both the stabilizing rotator cuff muscles and the strong deltoid muscles of the shoulder are recruited effectively. Check out the exercise here:



In fact, the benefits of greater shoulder stability and strength are greatly improved if you decide to only do "partial getups" instead. For added shoulder instability, try holding the kettlebell "bottom-up", for an even more difficult task on the shoulder musculature.

WOD- Cardio 4

WOD

21-15-9    (complete for minimum time)

Snatches
Burpees
Compare to 5/2/12

Your Swing Sucks! (Part 3)

We have touched on gluteal amnesia and poor core strength as two culprits in hurting your kettlebell swing. The third thing that is very often a problem is slow hip drive. The kettlebell swing is not supposed to be a "slow-controlled" movement. To reverse the kettlebell arc between your legs, there should be a fast, powerful, and VISIBLE hip drive. Your hip should "POP!" forward, faster than you can say the word out loud! Start popping!

WOD- Max Effort 3

Directions: Over the course of 3-5 sets, work up to the heaviest weight possible for each exercise assigned.  Post your max weight in the comments section for each exercise.

Clean and Jerk - 5RM (Max weight for 5 repetitions on each arm)

Snatch -  5RM (Max weight for 5 repetitions on each arm)

Thrusters -  5RM (Max weight for 5 repetitions)


Compare to 4/26/12

Tuesday 7/17 6:30am Class Canceled

Tuesday 7/17 6:30am Class is Canceled

Your Swing Sucks! (Part 2)

In part 1 a few weeks ago, we talked about how gluteal amnesia can contribute to dangerously performed hip extension, which would also create problems in your kettlebell swing dynamics. In part 2, I want to talk about another likely culprit, namely poor core strength and stability. When I talk about "the core," I don't just mean your "six pack." The core consists of many muscle surrounding the hip,spine, and torso that produce force in 360 degrees of motion. That means that just performing situps and crunches will not strengthen the core in its entirety, and in fact, focusing on them can cause problems rather than solve them. Read Dr. Stuart McGill's article here to learn more:

http://well.blogs.nytimes.com/2009/06/17/core-myths/?em



So to strengthen the core, lets start with focusing on plank holds and glute bridging, both of which teach you to firmly connect your ribcage to your pelvis, allowing you to effectively transfer energy throughout your body in your kettlebell swings, snatches, presses,getups, etc.

No More Emails!

Hi All,

    I have been sending out too many mass emails over the past 2 months in an effort to keep everyone informed of updates and changes. While I had good intentions, several people have opted out of receiving emails from me because they have gotten annoyed by the volume.  That means my emails need to drastically decrease.  So, here is the deal....

   For the last 3 years, I have taken the time to inform everyone via email of class cancellations, changes, and updates.  I will not do this anymore. Emails will only be used for the occasional marketing requests and for direct, personal communication.  From now on, it is your responsibility to check the website regularly.  Any class changes, updates, and cancellations will be posted on www.marylandkettlebells.com.  That means that if you show up to a class that was canceled, it will now be your mistake.  Please get in the habit of checking the website daily.  Not only will daily updates be posted, but I have taken a great deal of time to provide important and useful information to you through articles and videos on the site. Please use them as resources regularly.

   We are also using Facebook much more regularly now.  Updates and posts will be daily, so please refer to that as well.  If you have not "liked" our fan page, please do so: http://www.facebook.com/pages/Maryland-Kettlebells-Silver-Spring-Montgomery-County/110810565620028

   And here is my personal page, so please friend me to stay updated on class information! http://www.facebook.com/jason.schreiber.545

Thanks,

Jason

WOD- Cardio 3

Complete reps for minimum time (20 minute time limit)

5 Getups each side
20 Clean, squat, press on each side
30 Suitcase Deadlift each side
40 Snatches each side

Compare to 4/19/12