Swing

It was time to really hammer on the basics again - as the proper execution of the kettlebell swing is so crucial to getting the most benefit from it - don't let youtube or goofy things on tv tell you otherwise! 

We began with the usual joint mobility warm up exercises - adding in a few of the favorite pump stretches.   And continued with a review of the hip hinge - we even got out the dowels and made sure that we maintained the 3 points of contact (back of the head, upper/mid back, sacrum/rear) while sitting waaaaaaaaay back with the hips.   To connect this mentally to the swing we did the following mini circuit 3 times:

Mega Mondaaaaaayyyyy or something like that!   This workout is a good example of how you can make a workout out of "just a bunch of kettlebell swings" without it being boring.  Personally I don't find swings to be at all boring, but I'm thinking about each and every rep.  You should be too.

This is an intermediate-advanced sort of thing so, don't dive into it if you're not ready.   Practicing swings at a moderate weight is still totally effective.   BUT here's how we mixed it up today!

Really great experiences all around at the Orlando HKC this past Sunday, and so much valuable info.   We had 12 participants, with Senior RKC and all around awesome guy, Franz Snideman leading and teaching.   Chris Davis organized the event, Tim Shuman and I showed up to help, and Ryan Blackburn and Super Strong Nana, Laurel Blackburn stopped in for the first half. 

Couple things - I hope you all had a great weekend, and if or of you do or do not observe Super Bowl Sunday, that large "holiday" we have here in the states, I hope you made your weekend a healthy and happy one.   I posted a link to a very simple bunless cheeseburger sliders recipe in hopes that I could help out.

Pretty sure I got this complex or a version of it from Tim Shuman and/or Geoff Neupert (who is really good at that whole complex thing), although after talking to some friends it's actually really really close to Jon Engum's Deep Six workout  Anyhow, one of my clients did a doubles (not the snatches) version this week as well.   Its a good way to practice all six of the RKC exercises in a small block of time.  It was also a chance to revisit the "old favorites" that got me into this whole RKC kettlebell thing in the first place.