then stand up, letting some more air out about half way up. However you breathe, just don’t lose the tension that you’ve generated until the kettlebell is in the rack position. That is your resting place. The goal is increase tempo/reps (per workout) without loss of form. Conversely one could train with a heavier kettlebell, slow the pace way down, and focus more on static strength, i.e. having to rest more in the rack and focus on the stability of the core with concentrated biome- chanical/power breathing. Rest two minutes. With a moderate-weighted kettlebell perform one-arm Clean and Jerks for ten reps per side for a total of 100 reps (i.e. 50 per side). The goal here is to work up to 50 per side with one switch in the middle. Increase weight once you can comfortably perform a single 50 rep set with each hand without putting the bell down AND as skill and confidence in lockout improves.
127 Rest two minutes. With a heavy kettlebell perform 60 Swings; 30 left and 30 right without putting the bell down. You can always take an even heavier kettlebell and perform 60 two-handed Swings directly. Focus on form, that you are completing each repetition perfectly, with good hip drive and lock- out. Walk it off. Cool down and get a drink. Lastly, I can’t stress how helpful the mobility drills are. For those of you who are very flexible, chances are, you won’t find them to be mind-blowing. For those of you who are lacking in hip abduction, chances are you will appreciate them. Though this is anecdotal, by using this specific mobility drill formula, I have had great success in helping clients achieve exceptional hip mobil- ity, even within a single class. For example, I have one student, an ex-rock climber in his sixties with not much cartilage left in his one knee, who thought he couldn't goblet squat a single 24 kg kettlebell to parallel, or go below that. His hip tightness threw him out of alignment and causing him knee pain, prevented him from squatting deeper. Putting him through those drills had him squatting double 24kg kettlebells to rock bottom within a few minutes, in picture perfect form with no pain! We were all amazed. Seriously, the whole class (myself included) couldn’t believe what we had witnessed. John Heinz, RKC Team Leader, also RKC Level II - Combat Applications Specialist, CK-FMS, Over 20 years practice of Shim Gum Do, 2.5 years practice of Shotokan Karate, Tae Kwon Do, BA Sociology, Boston College, American Red Cross Instructor. Services offered: Individually tai- lored kettlebell programs for your specific needs, private lessons and group classes, Martial Art classes taught in Sword, Shin Boep (body truth) and Ho Shin Sul (self defense), Zazen Meditation classes, CPR and First Aid classes.
27. “ F LEXIBLE S TRENGTH : C REATING S HOULDER S TABILIZER E NDURANCE “ Andrea DuCane Master RKC designed this workout to increase strength within flexibility. Most people tend to focus on one or the other.
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- strength training, Physical exercise, Kettlebell, kettlebells, Senior RKC, Master RKC