MCRD Spring Kettlebell Classes

Its that time again!  The spring season for my kettlebell classes begin in April for the Montgomery County Recreation Department.  This time, I have 4 class options on 3 different days.  My hope is that more choices will provide more people with opportunities to experience the amazing benefits of kettlebell training.  For those of you wishing to get into summer shape, kettlebells will quickly help you lose bodyfat and sculpt your muscles faster than any other fitness tool available.  The results can be insane!

Below are the classes that are available to chose from.  All of them are 8 weeks long, and the fee is $120.  I will supply the kettlebells, although you will need to buy your own so that you can practice at home.  Click on this link to register, and then search for the course numbers you are interested: https://recweb.montgomerycountymd.gov/Start/Start.asp . Above all, spread the word!  By the time classes begin, I need a minimum of 8 people enrolled in a class for the county to allow me to still teach it.  That means that if I only get 7 people or less in a class by the first day it starts, it will be canceled for the spring season.

Kettlebells for +50

Course # 300923   

Meets at East County Community Center, Saturdays, from 12:30pm – 1:30pm

Kettlebells for Everyone

Course # 300928

Meets at Marilyn J. Praisner Community Center, Tuesdays, from 11am -12noon

Course # 300927

Meets at East County Community Center, Thursdays, from 11am -12noon

Course # 300926

Meets at East County Community Center, Saturdays, from 11:30am – 12:30pm

This Week's Routine - Ladders

Ladder training is a great way to blend muscular endurance training with cardiovascular endurance training.  This routine will use a descending ladder in a pair of exercises.  The first exercise will descend in reps, while the second exercise of the pair will stay at the same number of reps. 

First Pair:
Snatches and Swings:  Perform 5 snatches on your right arm, then 5 swings on your right arm, then switch and perform 5 snatches on your left arm, then 5 swings on your left arm.  Immediately switch back to your right arm, perform 4 snatches, and 5 swings.  Keep switching back and forth until you finish with 1 snatch and 5 swings on each side.

                 REPEAT THIS PAIRING

Second Pair:
Goblet Squats and Swings:  Perform 5 squats, followed by 5 swings.  Then 4 squats, 5 swings.  Then 3 squats, 5 swings, etc....until you finish with 1 squat and 5 swings.

                REPEAT THIS PAIRING

Boost Your Getup With a Pistol Grip!

Ten months ago, I posted a video on youtube of my attempting my first 40k getup.  I accomplished it on both sides, but the weight was so heavy for me, that once I got back down to the ground, I let the weight just drop to my side.  Well, some yahoo loser decided to comment about how horrible I was to not control the weight and gently put it down on the group.  So ever since my ego was bruised by that comment, I have worked to get my getup rock solid and under control for even the smallest detail. 

By far, one of the most valuable tools for doing so has been performing getups with a pistol grip (bottom-up).  Performing them has allowed me to activate my core and shoulder muscle much better, because of the instability of holding the bell in a bottom up position.  I tried the 40k regular getup the other day, and it was crazy easy.  I owe it all to working my way up to performing bottom-up getups with a 24k kettlebell.



If you want most some serious weight in your getups, make the pistol grip version part of your arsenal.  And FYI, stay tuned for my video of my new personal record for regular getups.

This Week's Routine - K.I.S.S.

Ever heard of the "K.I.S.S." method?  It stands for "Keep It Simple Stupid."  In kettlebell training, this method can be applied to your varied training routines.  Most of us will use 5-7 different exercises in a given training session.  Using the K.I.S.S. method, choose 1-2, but drill them to death.  Here is your K.I.S.S. routine this week:

       10 minutes of getups, followed by 10 minutes of 2 hand swings.

It really can be that simple!

Advanced Flow Routine

 For those of you who are a bit more advanced and want a challenging routine, check out this video.  I suggest you do a light run through the exercises to be sure you can perform them safely, before committing to a challenging weight.  Perform 5 reps of each exercise before flowing onto the next one, resting 1 minute between each "flow set."  Perform 3-5 "flow sets" in a row, and you got yourself a nice 15-20 minute workout.

Don't Buy Into the B.S.

 Dr. Horwitz turned 50 back in August, prior to his surgery.  Here he is celebrating that number by completing the RKC Snatch Test, which requires 100 snatches on EACH arm in 5 minutes with a 53 lbs kettlebell.  I'm 31, and am not sure I could do this.  So those of you who have to courage to kick "father time" in the balls, here is a way to do so with your kettlebell.  This is the hardest 5 minutes of your life...guaranteed.

Kettlebell Class Canceled Tonight!

The 6pm kettlebell class is CANCELED tonight due to the impending weather!

Oldtime Strongman Records

If your a fan of oldtime strength, you should know the name and training methods of Hermann Goerner. The German strongman set all manner of incredible records during his career.

A few of his greatest feats:

1. Right-Hand Military Press: 138 pounds

2. Left-Hand Military Press: 115 Pounds

3. Right-Hand Snatch: 230 pounds

4. Two-Arm Jerk: 411 pounds

5. Right-Hand kettlebell swing of two kettlebells totaling 187.5 pounds

6. Two-Hands slow curl of 209 pounds

7. A rectangular fix of 160 pounds

8. The Human Bridge - while an automobile with six passengers drove Over him - a weight of well over 4000 pounds

9. Carried a grand piano weighing 1444 pounds for 52 feet

10. Wrote his name on a blackboard with a 110 pound kettlebell hanging from his thumb

11. One Hand Deadlift of 735 pounds

12. Lifted his stage dumbbell (which was 330 pounds with a 2-3/8 inch diameter handle) clean and jerk style - any time he wanted.

This Week's Routine - Core Stability

For those who want a harder challenge then I normally would post, try out this routine.  I throw a lot of unstable exercises at you, which will really challenge your ability to stay under tension.  Safety is of most importance, so please choose a weight that you can safely wield.  I have included the youtube links to as many as possible so that you can refer to how they are done.

Cossack - ( 1 bell or 2) - 3 x 5
Burpees - 3 x 10
Renegade Rows - 3 x 5
Plank Press - 3 x 10
Overhead Lunges - 3 x 5
Static Hold and Press - 3 x 5

Feedback from Glute Activation Post

You may remember my post a few weeks back regarding using the foam roller on the soleus muscle to activate the glutes and hip extensors. I have been using the foam roller on many of my clients, in between sets of squats, deadlifts, and balance work.  I've even used it for a few people prior to their treadmill warmup.  The overall feedback from people has been great.  Everyone reports that using it prior to a hip dominant exercise seems to make the exercise easier to perform.  I have tried it myself, and I am definitely making it part of my training program.  I just wish I learned about it earlier!

Please try it on your own, and post feedback to this blog post, or email me your thoughts.  It will help me learn.