Tip & Technique Video: Kettlebell Swing

Ok, so we've had a little bit of a false start with the kettlebell series, so we're going to try it again. No matter what else you're planning for your kettlebell training, the swing is going to be your foundation. So let's start there.

OKC Advanced Kettlebell Workshop

Saturday night Sherrie and I went out with the Orange Kettlebell crew after the workshop to kick back a little after day one. At some point John Wild made a comment that stuck with me. We were discussing where how it came to be that Coach Denis Kanygin had come to be involved with OKC.

You see, John’s been at this whole kettlebell thing for a while now. He’s studied with a number of notable coaches, clubs and competitive athletes. After spending 4 or 5 years studying any single thing, generally you’re at least starting to become what I’d consider to be something of an authority on your chosen subject. So it is with John, an authority. Anyway, his comment on meeting Denis at that point in his career, when he’s very well established and well regarded in his coaching and competing was “...all the sudden I’m like ‘I’m a fraud!’”

Now, for anyone that’s spent even a minute or two watching John work knows the extent to which that’s not actually the case. The point is that Denis was just that good and concise in his coaching. Personally, I can’t even begin to explain how many different ways I gained and improved as a result of this weekend’s course. Already I’m a considerably better athlete for it. Given time and practice with some of the technique and programming ideas I gained, it’s going to be a whole new ballgame.

But here’s my point. When was the last time you bumped up against someone or something that really humbled you? When was the last time you opened yourself to an experience with so much potential for growth, it seemed like you were starting from square one?

If you can’t remember, it’s time to go find that opportunity. It’s time for a growth spurt.

For those of you looking for that kind of opportunity in your own athletic training, I highly recommend following these links.

OrangeKettlebellClub.com

WorkoutIQ.com

Workout of the Week

5 Rounds. Mark your time and your loads. Refer to the video demos for technique.

10 pullups

20 thrusters

30 SumoDeadliftHighPulls

40 MB Rotational Throws (use wall if no partner)

50 Body Weight Squats

Enjoy.

MOVE!

Bonus Workout

Well, still fighting with You Tube, so I'll have the video and a recap of the Orange Kettlebell Club advanced lifting workshop up as soon as possible.

Practice your swings.

100 kb swings left hand

100 kb swings right hand

10 burpees

KB swings decrease by 10 each round and burpees increase by 2 for each round. 10 rounds total.

Tip & Technique: Kettlebel Clean & Jerk

You Tube and I are having another fight today, so hopefully I'll be able to have today's video tip up and running tomorrow. Check back.

What did we learn here?

What did we see Saturday at the National Long Cycle Championships? A room full of committed and dedicated athletes striving for one thing, performance. Why? And to what end? The shiny medals and certificates handed out at the end of the day? Some prize pot of cash? No. Bragging rights? Well, quite possibly that, but more importantly for personal pride and performance.

What’s interesting is that not a single one of them was a professional athlete. Sure, there's a few coaches and trainers sprinkled in there. But most...utility workers, photographers, accountants. In short, a cross section of every day people in the city. It was a cross section that was hell bent on improving and besting their own performance.

Go back to my post about working out versus training. To achieve the goals you want and make the progress you want to make, it's not about three sets of 15 reps and resting. It's about pushing yourself to ever higher levels of performance. Proof that it really works? A competitor in the flight just before me was warming up & worried aloud that he'd been so busy that he hadn't done a timed set in weeks. 2 minutes later he picked up two 42lbs weights and achieved a national ranking. His foundational training held true and pulled them true. I performed after having lost 2 weeks of training to an injury & set a personal best. My training held true. Working out isn’t going to hold up like that.

You are an athlete. Your body is a kinetic marvel. Train it that way. Make the gains you want and keep them, even when you fall off the wagon for a while.

Workout of the Week

Refer to the video demos for technique.

50 kb swings each arm

1 minute medicine ball rotational throw (against wall)

12 burpee cleans

40 kb swings each arm

2 min med ball rot throw

14 burpee cleans

30 kb swings each arm

3 minutes med ball rot throw

16 burpee cleans

20 kb swings each arm

4 minutes med ball rot throw

18 burpee cleans

10 kb swings each arm

5 min med ball rot throw

20 burpee cleans

When Kettlebells Invade

I'm going to start off by saying, man, that was fun.

Girevoy Sport, competitive kettlebell lifting, was introduced to Manhattan yesterday. Congratulations to Rick and Chriss and the Ironworks Fe team for throwing such a successful event. Great job.

So this was competition #2. The first was when I competed long cycle with the 24kg bells at Mike Sanders' event over in Sparta, NJ. After having trained 6 weeks in a sport consisting of a completely different movement language, I finished with about 5 minutes and 4 seconds and 21 reps. This time around I came in at about 7 minutes and 40 seconds with 34 reps. Personal best. I'm happy with that.

If you've yet to get a taste of competitive bells, it's time to get it in gear folks. If you're in the area, Mike is holding another event next month, I believe on Saturday the 14th at The Fit Experience. Even if you're going just as a spectator, it's time to get your feet wet and see what it's all about.

For more information, contact Mike at Mike.Sanders.kbfit@gmail.com or at 973-670-7047

Tip & Technique: Kettlebell Swing

In the spirit of today's Long Cycle National Championships here in NY, I'm going to kick off my gs kettlebell demos. If you've worked kettlebell with your trainer or at your gym, this is going to look radically different.

That's ok. Don't panic.

This is coming from more of a kettlebell sport point of view as opposed to an American styled fitness point of view? Why? Approaching with a softer stance and posture is going to allow you to move more efficiently. More efficiency means more time you can spend working under the load. More time under the load means more progress.

Now MOVE!

Workout of the Week

10 rounds. 10 reps of each in the first, 9 in the second, 8 in the third and so on through one rep of each.

Triplex Wall Ball

Burpees

Deck Squat Ball Slam (same medicine ball)

Box Jumps

Record your time and medicine ball weight.

NYC Long Cycle Champoinships

Just under a week now until the first major kettlebell sport (girevoy sport or gs) event inside New York City limits.

Folks have been asking for details, so here's where you get them. www.ironforeverybody.com

Next Saturday is competition #2 for me, so I'm pretty damn excited about it. Having missed two weeks of training due to what amounts to a nasty case of tendinitis, I'm looking forward to seeing just how well all my foundational work holds up at crunch time.

For those of you looking to plug into your first competition, there's still a limited amount of time to register. You can compete at several different loads, so whatever your level, it sounds like they'll be able to find a place for you.

The comp. is going to be held at Jacquie O. High School in Manhattan, so anyone wanting to come watch, it's very convenient. Spectator tickets are $20 I believe. That info can be found on the website as well. It doesn't sound like they'll be taking money at the door, so register in advance online if you want to come see.

Let me know if you're coming.

See you there.

Tip & Technique: Triplex Wall Ball

Got the wall ball down? Here we go with a progression of posterior chain power and explosiveness.

Have fun and MOVE!

Fat Acceptance...My Arse.

...here he goes, about to get himself in trouble again.

Monday morning 3:15am, crawl out of bed to go open the gym. Insert the i.v. caffeine drip, turn the flow valve to flood stage and switch on the news.

First article up at 3:30am. "There's a new movement sweeping across..." You know the lead in. This time is was talking about "fat acceptance." The impetus behind the article was a model that had found new life after deciding she wasn't going to starve herself and allow her body to exist at it's seemingly more natural weight and size 12. Good for her.

Immediately thereafter a parade of clinically obese men & women (noticeably heavier than the above mentioned model. Nice bait and switch there.) traipsed across the screen jumping on the bandwagon. "Accept me for who I am. I am proud of my body...happy with who I am...tired of prejudice...beautiful and healthy at this weight...always being judged...this is who I am...don't try to change me...we're loud, we're proud..."

Ok. Back the truck up. You know what? You are a special and beautiful person. Everyone is. Even at a BMI of 45 (morbid obesity), you're still a valuable member of society (although an expensive one as far as our current health care system goes). But let's look at the healthy, judgment and prejudice side of this.

Having been a fat kid myself, I know what it can feel like to be laughed at by everyone else on the playground, but we're not 12 anymore. Give your fellow adults a little credit that they aren't covering their mouths to snicker at you behind your back in the lunch room. Some people are ass holes. Let's just face it. I get that. Most adults I know feel a good deal of sympathy, or even empathy for people struggling with serious and substantial weight issues.

The fact of the matter is that "Fat Acceptance" is bullsh*t. While the person should be accepted and loved, the state of being overweight, obese or morbidly obese is recognized by the A.M.A. and C.D.C. as un-healthy and should not be accepted in any way. It's like they said in church when I was growing up, "Hate the sin, not the sinner." Only here it's "hate the disease, not the patient." Obesity is a disease and needs to be treated as such. If you're running around at 5'5" and a 180lbs or so (BMI 31. Obese), you need to stop and treat the illness.

For every 2lbs of fat carried in the body, your system has to generate an extra 2.2 miles of veins, arteries and capillaries to supply that fat with blood. How much extra strain on your heart is that? How much extra strain on your heart is the 40lbs you keep meaning to lose?

"Stop telling us we have to be thin." The government is telling us all more and more every day to stop smoking. They remind us daily not to drive while intoxicated. Same thing. Fat will kill you. You are a beautiful and special person. We want you to be around for another 40 years or so. Lose the weight.

Need help? Just reach out. Although it may sound harsh sometimes, you're not being judged. You're being encouraged. Think of losing weight not as conformation or changing who you are, but as preventative medicine.

Workout of the Week

4 rounds of the following

500m row

10 pullups

400m sprint

20 pushups

If you don't have a rowing machine, substitute in 50 SumoDeadliftHighPulls at 45# for men and 30# for women. If you need to sub in assisted pullups, then do it, but only enough to just get through. Unlike some of the other workouts, this one is all about speed. I'm looking for an all out sprint for the entire time. Record your time and any accommodations you have to make.

Now MOVE!

Thursday Blowout

Thursday Blowout has been suspended for now. Starting next week we'll be posting up a new Sunday series post.

See you Tuesday for the workout of the week.

Tip & Technique: Bear Crawl

Got a little time to kill between ball slams, cirbies and your kb jerks? Try this. The bear crawl is an awesome tool for active recovery and some extra rotational training. While you're waiting to recover the energy in your primary movement of the day, take a couple of laps up and down the group fitness studio.

Remember, the strange looks you get from all the people sitting on those lay-z boy machines that take up so much space in your gym is half the fun.

Now MOVE!

NYC Advanced Kettlebell Sport Worksohp

Just a reminder everyone, the Advanced Kettlebell Workshop with Orange Kettlebell and Denis Kanygin is coming up faster than you might realize. Welcome to October. The 24th is just around the corner. Get your space while the getting's good.

OKC is running a special that the first 5 signups get a free month of online training with Denis.

Email JohnWild@Orangekettlebellclub.com

Workshop will go in great depth over:

* Snatch
* Jerk
* Long cycle
* Proper breathing during each lift

If you don’t learn anything new –
we will give you 100% of your money back.

Date: October 24th, 25th 2009
Time: 9am – 5pm on both days
Venue: West River Health and Raquet Club
Location: 424 West End Ave Penthouse NY, NY 10024


This workshop is an advanced workshop and prior kettlebell experience is recommended. If you are not certified and would still like to attend. Please contact John and tell him about your experience.

Testimonials:

“I have employed Denis as my own coach. Coaches need coaches too, and Denis is a wealth of knowledge, Please take advantage of his immense practical experience and enjoy!”

Steve Cotter, Director, International Kettlebell & Fitness Federation
www.ikff.net

“Denis is a fantastic coach. His methodology is detailed, innovative and effective. In this sport, it’s all about the results. Denis makes that happen and you will have fun in the process”.

Ken Blackburn, IKFF Director of Operations
www.ikff.net

“Superb Coaching!!...Denis Kanygin’s kettlebell coaching methods are brilliant. Denis combines his rich understanding of bio-mechanics and postural analysis with his 20 plus years of GS exposure to deliver outstanding individually tailored programs for his students and athletes.
Although the training Denis has designed for me has been the most mentally and physically challenging work I have ever done, I REALLY appreciate his belief in the importance of rest days! Under Mr. Kanygin’s guidance, in less than 5 weeks I have destroyed all of my previous personal bests in kettlebell lifting! I am still shocked at how fast I am now able to fully recover after a 10 minute set!
Encouragement, motivation, patience, great communication and a little sense of humor. Coach D brings all of these things along with his highly effective teaching strategies. Once again………SUPERB COACHING!"

Jason Dolby- IKFF (assistant instructor)

"Denis has completely changed the way I left Kettlebells. He is the only one who has ever figured out what is going on with my body and been able to fix it!
My numbers have been going up, up, up! Denis teaches things that others don’t. He has a fresh and effective method that is beginning to catch on in the Kettlebell community.
Take advantage of your opportunity to learn from Denis now because soon he will be to busy to see any of us!"

John Wild Buckley
Founder Orange Kettlebell Club
http://www.orangekettlebellclub.com/

Denis Kanygin Bio and Fun Facts

*Started kettlebell training at age of 8 and a half
*Over 10 years of coaching experience
*Postural Therapist and Human Biomechanics Expert
*Technical Advisor to IKFF
*Personal GS coach to Steve Cotter, Ken Blackburn, Mitch Blackburn, John Wild Buckley and Jason Dolby
*Born in Ekaterinburn, Russia in August during a snowstorm
*Husband and father