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RKC Classic Kettlebells

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GiryaGirl.com Podcast

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get-up

Three Kettlebell Get-Up Game Changers... (and a bonus controversial one) With VIDEO

Hope I’m not giving the impression that the get-up is chock full of pitfalls, peril, and potential catastrophe. But I do know that the get-up can be overwhelming and frustrating not only for kettlebell newbies but also for people trying to teach it. This post is aimed at both the people who may be new to the get up as well as the people who might be TEACHING the get up.

First of all, if you haven’t already checked it out, and if you’re having a hard time with your get-up from the very first few movements, please check out my “Get-Up Pet Peeves” post and video. Speaking of video… even if you have no aspirations to become a YouTube or Instagram star, one of the most effective training tools you have might be in your pocket or gym bag right now—the camera on your phone! The common mistakes mentioned below can all be easily spotted by a training partner, your instructor or coach, or… if neither are available, you can check yourself by taking a short video.

Ask GiryaGirl: A Kettlebell Technique Get-Up PET PEEVE and How to Fix It...

How to fix a kettlebell technique problem with the get-up

First of all, before anyone thinks I'm about to get all preachy over here about the get-up, let's get some things straight... many years ago before even training with an RKC instructor (I had a hard time finding one at the time) I tried to teach myself the get-up.  And I really wish that I had video of that to show you, because I would somehow end up facing the opposite direction by the time I got back to the floor!  At the time that's not what I wanted to do, but now I want to figure out a safe/legit way to do that and use it in a kind of flowing kettlebell circuit etc.  I love to put those things together.  The point of that story is, that until I did really begin to seriously train with an instructor (and start to prepare for my first RKC workshop) I DID NOT LIKE the get-up!  It was frustrating, complex, seemingly illogical, gaaahh!  Seven parts?! WHAT?!?!

Fortunately, breaking it down into its component parts solved a lot of problems, and even today I love to use the individual portions of the get-up along with the full get-up in workouts.  Working on those small but powerful chunks one at a time--and their transitions can add a cool variety to your workout as well as strengthen your understanding and enjoyment of the full on regulation get-up. Good times!!!

Q: Should my straight leg pop up/fly up/etc. during the first part of the Turkish get-up?
A: NOOOOOOOOOOOOOO! And here's a video about why and how to fix it!

Read the RKC Blog post by Master RKC Dan John referenced in the video here.
Register for an upcoming HKC (Hardstyle Kettlebell Certification) workshop
Register for the February 2016 RKC taught by Dan John in San Jose, California!

Powers of the Get-Up, One HAND Pull Up Tips Via Video, American Ninja Warrior Application Turned In, and Upcoming Adventures

One Hand Pull Up Demo

First off, I want to introduce Sebastian Müller, RKC Team Leader over in Germany.  I was able to meet him at the 2013 PCC in Sweden (which was so epic that we are all still talking about it...).  Anyway, Sebastian has some absolutely great ideas about training, and this most recent he has contributed to the RKC Blog is certainly no exception!  While the kettlebell get-up is both loved and hated (and some people even oscillate between these two feelings DURING the exercise!) it's power and teaching potential cannot be denied.  If you are a beginner and a get-up hater, then take a few steps back and just work on the component parts of it.  Seriously -- taken as all 7 steps together, as a beginner a few years ago I was totally bewildered and overwhelmed by it.  Now? I can do them in my sleep (well ok I can do them before that necessary jolt of morning espresso).

The value of really learning and honing the get up is spelled out in detail here in Sebastian's article:
Five Things The Turkish Get-Up Teaches You About Life

So... you may have noticed (I hope) that I do not participate in the YouTube program of making $ from commercials on my videos.  Instead I've always opted to leave you useful product links in the video descriptions, mention products and things that I like in the videos which I may also be promoting in some capacity.  I only promote things I think are cool and that you will probably enjoy too.  SO you can look forward to NOT having to see some boring mainstream tv type commercial before any of my videos EVER.

Simple Workout With Classic Kettlebell Moves

Sometimes it's a very good thing to keep it simple, and often with kettlebells and bodyweight you'll notice that there's a great power in keeping things simple.  The same is overwhelmingly true as described by Marty Gallagher in his most recent post on barbell training over at the IronBible.DragonDoor.com blog.  And while I don't personally do a whole heck of a lot of barbell training, Marty's barebones simple approach is one to understand, acknowledge, and implement--regardless your prefered fitness tools.

That being said, on any given day if you just don't know what to do with yourself workout wise (and that shouldn't really happen because I hope you're following a coach or program, but the "real world" is in effect...), a good solution is to revisit our old favorites the swing and the get-up.   The following variation on that theme uses the RKC 5 minute snatch test (I like to do it from time to time and make sure I'm continuing to maintain/progress my conditionioning).  For the details of the 5 minute test, and the complete testing requirements of the new upgraded RKC, please click here... I'm tired of seeing people debate the requirements online when they can just GO TO THE SOURCE on DragonDoor.com and read the most current, updated facts.  Sure, that's not a dramatic solution, but it sure saves time and frustration.   I don't have time for needless arguments and neither do you! :)

Here's what we did for a simple but interesting workout:

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

 

Kettlebell Goddess Workout DVD

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Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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NYC Workouts Notebook

Here's an eBook of workouts I created for an exclusive NYC private gym (kettlebells, calisthenics, sandbag) along with options for customization and coaching!

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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


(Audible Listening)
33 Strategies of War Robert Greene


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