After the snatch test, we took a short break (literally, breaks would be approx 10 minutes and DON’T even think about being late….)
Everyone assembled back into the main building and gathered around since Pavel himself was going to give a demonstration on the Goblet Squat. Not one of the actual “RKC 6” exercises, but still a VERY powerful and accessible squatting method which is great for most clients. The Goblet Squat IS part of the HKC certification and many of the people who attended the RKC weekend had the HKC cert – they appeared to show some relief that this learning session would start with an “old friend”. The Goblet Squat can also be used as a basic field assessment a client’s (or your) strength, flexibility, and kinesthetic awareness. And… this would be the first step to teaching the swing.
Pavel took center stage and showed us how to think of elongating our spines at the bottom of the Goblet Squat – as well as a “wow that’s weird, but it totally WORKS” cue to get practically anyone to do it without excessive effort (train with me and I’ll show you). We were also introduced to the concept of “prying” at the bottom of the squat in order to increase the depth of the squat while finding our optimum squat stance (it’s different for everyone). ALSO a big cue for the Goblet Squat is to make sure that no matter what, your chest is up with an expanded feeling – you don’t want to be leaning over or have your shoulders collapse inward. Also by twisting the handle (hint, it won’t actually “twist” haha) you can even engage your latissimus dorsi muscles – talk about big bang for the buck on a humble little squat variation. All throughout this interactive lecture, we would take a few moments to try the movements and cues ourselves and with a partner – then to hurry back for the rest of the lecture – again… don’t even think about being late – or it was “everyone pick up a kettlebell and walk around the outside of the pavillion” time. I was glad I had “prepared” for this by carrying kettlebells up and down the stairs and across the condo complex for the previous 6 months…
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