Let's Catch Up a Little.... Hip Hinge Review, an Interview, and MORE!
Here's another example of dowel hip hinges and how to program them into a swing workout
http://www.giryagirl.com/Mindful-Monday-Kettlebell-Swing-Form-Intensive-Workout
More notes about the hip hinge and swing fixins:
http://www.giryagirl.com/kettlebells-at-the-absolute-beginning
Ian Holmes on hand care and the soft tissues of the forearm:
http://www.giryagirl.com/Ian-Holmes-Hand-Care-Forearm-Care
Heavy Duty Hand to Hand Kettlebell Workouts
The two versions of this workout are a lot of fun, but should only be attempted if you're VERY comfortable with the 1 arm swing. They also should be performed outside or in a safe area, especially if you're trying 1 arm swings with a heavier kettlebell than usual. Make sure to always keep your form, stop before things get sloppy. You will need to use a strong hip hinge/snap to make this work - as well as NO twisting of the torso (if you find you have to REACH to switch hands with the kettlebell, you're probably twisting!)
We warmed up with joint mobility exercises, a few 2 hand kettlebell swings, and some deadlifts.
Moderate Kettlebell version:
5 rounds of:
A Blast from the Past! Unearthed from 2002-2004 Original Vegetarian and Vegan Recipe Book!
Back in the early 2000s, I used to give a vegetarian/vegan cooking demo and lecture with a friend at a popular yoga studio. I'd written up a ton of recipes and helpful hints to accompany the program. It was a lengthy handout that a lot of people seemed to enjoy. Thankfully, I found a few copies of this printout recently, as it no longer existed in "computer" form. A client offered to type it up for trade in training, then I had a specialist format it for the Amazon Kindle. Some of the recipes are not necessarily things that I eat anymore (grains/tofu) but most are still "accidentally gluten free" or can be made that way with great ease. The "three ways to cook steelcut oats" part includes a total slacker method that brings these sometimes troublesome oats back into the picture for those who otherwise enjoy eating them.
RKC Level 2 Inspired Workout, A Get Up Video, Mace and Kettlebell simple combo
So much fun checking out the newly revised, updated, and improved RKC Level 2 curriculum this past weekend and cheering on my fellow RKCs! People showed up literally from all over the world. Anyway, I was reminded of a great drill and stand alone exercise that was absolutely perfect for the skill level of my small group classes - the Long Press. I had been wanting to teach them the push press and eventually the clean and jerk, but we had been running into problems (those forgetful hips....). The Long Press is a POWERFUL full body exercise that teaches the sort of feel one has at the push press without creating some bad habits.
Here's the workout (with hip hinge added in to make sure the hips don't get forgetful!)
Orlando HKC Experience - Testing, Making People Nervous (oops), and More! (Part 3)
Finally back to the last installment of the Orlando HKC Recap! We further worked on the Get Up, with a troubleshooting section. People who felt like they had a problem somewhere with their get up volunteered to demo and have the HKC participants and instructors help them improve their form. It's fun to watch this learning process even as a helper AND it's a great time to pick up or refine coaching cues and tools. Of course, the most important thing is to make sure that everyone stays safe. If someone is going heavier than normal, or isn't feeling quite confident with a new kettlebell, it's important to learn how to spot someone in the get up.
The Powerful Training Tool You May Already HAVE!
Did you know that besides kettlebells, a pull up bar, the occasional "evil wheel", battling ropes, and some fun things from my friends at StrongerGrip.com, my training arsenal also includes something surprising—a video camera.
This is a tip I picked up on waaay back in the days of VHS and Hi-8. Videotape yourself performing whatever movement or exercise you're trying to troubleshoot. This is especially useful for people training remotely or independently. If something just doesn't "feel right" I
Monday On The Run Day Kettlebell Workout
Most people are running around like maniacs on Mondays - so here's a quick kettlebell workout to start the week off right. This was written for 2 classes - a 50 minute class and a 30 minute class. I'm going to share the short one - now... don't think that short means easy.
We began with joint mobility then a small warmup circuit with the "usual kettlebell" which was for most people, the 16kg kettlebell.
Pull Up Bar Challenge, Al Kavaldo Interview, and Nico De Haan's Living a Primal Lifestyle - this is a big Friday!
This is turning out to be one seriously crazy Friday - but those are often the best kind! Hope you have a fun or productive (or in my case both) weekend planned. BUT in the mean time check all this stuff out!
Some catching up again - Paul "Coach" Wade Interview, Beginning Mace Swings
I am so honored that Paul "Coach" Wade agreed to an interview for the Dragon Door website - especially considering how big a fan I am of the Convict Conditioning programs and products. SO please check out this interview with Paul "Coach" Wade RIGHT NOW. No matter who you are, or where you are in your training, you'll probably get some helpful hint from Paul. This is real world, real deal info. Please let me know what you think after reading it! :)
Ask GiryaGirl: Troubleshooting the Pistol - a Q&A discussion
Recently I posted a link to the new Shot-At-Alcatraz Convict Conditioning Bodyweight Squat DVD. I had also recently posted a my review at that same link. Yes, the price is daunting - but if you're serious about mastering the pistol (aka the one leg squat) then this will be a worthwhile investment. ESPECIALLY if you are training others—this is essentially on-demand coaching in DVD and manual form. Having read, studied and applied the info from Pavel's Naked Warrior along with Convict Conditioning 1 & 2 I was really pleased with the new ground covered on this DVD—the hidden steps and variants alone are incredibly cool. Anyhow, a discussion ensured after I posted the link/review/etc. with a facebook friend—here are the highlights—maybe some of it will help you! :)
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