Happy Monday everyone! I hope you all had a great time over the weekend and area ready to tackle ye another week! Yours truly had some awesome kettlebell adventures this weekend, and I have decided to share with you all some basic kettlebell exercises I have begun to teach some of my very first “victims” ;). Check this out!
I had an amazing opportunity this weekend to train some people down at Anytime Fitness, located in Latrobe PA. I met up with some very interested prospects who were curious about the basic of the basics when it came to kettlebell fitness. Now, my previous post was all about trying to figure out how to scale a basic workout for novice kettlebell clients, so having this scenario thrown at me really put the pressure right on the spot for this Burgher. A lot of the people in the facility were looking for my “gut wrenching” hardcore HKC workouts that were featured on previous blog posts of mine. As tempting as it is to show people advanced work when you’re on center stage, I have found hat this doesn’t serve the general public justice in terms of establishing proper form for those who are interested in serious kettlebell fitness.
So. . .what did I have these victims of mine to do?
After reviewing some notes I made in my HKC manual, I decided to do some sumo dead lifts, goblet squats, and swings with this awesome group of people. We started with some basic joint mobility which lead into teaching sumo dead lifts. As a group, we did about 3 sets of 6 sumo dead lifts and then got into goblet squats (about 3 sets of 6 squats). After we fine tuned some goblet squats, we got into everyone’s favorite exercise, the kettlebell swing! (note: for more information on how to properly master the kettlebell, swing, get your copy of “Mastering the Hardstyle Kettlebell Swing” today!)
As a new instructor who is fine tuning her own swing for RKC Vienna, I focused on having the participants focus on proper hip hinging BEFORE we even picked up the kettlebell. It actually looked like we were all doing some weird robotic dance at Any Time Fitness, but HEY! We got our hip hinging down pat and even made a fun routine with squats and swings once we were all ready for action! Check out what we came up with on the fly!
Swing and Squat Interval Blaster!
30 seconds of two arm swings
30 seconds of rest
30 seconds of Goblet Squats
30 Seconds of rest
Complete for a total of 15 minutes and BOOM! That’s all you’ll need!
I had some extra SueroViv on me from last month’s Beyond Organic purchase, so I distributed some to a lucky few individuals who were curious as to what I had stuffed in my back pack. SueroViv is a cultured whey beverage that is loaded with vitamins, minerals, electrolytes, and even probiotics! It works synergistically with your body during intense exercise to help hydrate you and fuel you through demanding work (when you’re training with me, you WILL need this stuff :-D). You can get SueroViv by visiting Beyond Organic here. Be sure to sign up for the preferred membership as that means your precious SueroViv will be 20% off!
Finally, I had a great sport of a victim willing enough to be featured in my LONG OVERDUE YouTube video. My buddy Dan from Saint Vincent College was so excited about learning how to swing kettlebells, he offered to be in this video for me. Now, Dan is BRAND NEW to kettlebell fitness, so his swings are not going to be as up to par as a seasoned kettlebell veteran. Take note of his form. He seems to get the hip hinging right, but struggles to maintain a proper neutral spine. I should not that Dan mentioned to me that he used to play football, and has a habit of looking upward when in a hiked position. That is NOT what you want when swinging a kettlebell. You will need a more neutral spine when swinging the bell. Watch the video below to see what I mean and check out my own little strength gain as well!
That’s all I have for yinz today! Remember to eat smart, train hard, and enjoy your life!