Since i took up kettlebell lifting, i have been known as "the kettlebell guy". Nothing wrong with that. So everytime i talk about exercise or physical training, people always think of "kettlebells".
Now i want to tell you that:
-kettlebell is not everything
-kettlebell cannot do everything
-kettlebell is not the ultimate in physical training
-kettlebell lifitng may not be for you.
Physical training is not about kettlebells. If you haven't known, and i will say this again, and i won't get bored saying it: it is not about kettlebell, it is about movement.
A lot of people come to me thinking that they need kettlebell lifting to help them to:
-improve core strength
-get rid of some injuries
-fat loss etc.
Yes, kettlebells can do these. But what i want to tell you is that, you need to get your movement quality right first, then your results in kettlebell lifting would be better.
Let's take the example of a squat first.
Squat
A lot of people especially in urbanised society cannot squat fully like i demonstrated in the video. And a lot of people are really stiff like a corpse. Yet they come to me for kettlebell training (they asked for training, but i will give them technique). If you are one of these people, you are looking for injury. I kid you not.
For those of you who have come to my kettlebell lessons, do you remember how big of a jump it is from the swing to the clean, in terms of technique? That is because you were not able to exert, absorb and redirect forces properly yet. You need a few sessions to get it right.
But wouldn't it be more rational for you to learn to control your bodyweight first then learning to control an external weight? If you have done so, i bet that your kettlebell technique would improve much faster.
I won't say much further on the whys. Now come to the hows.
I recommend these programs in this order when you come to me, regardless of classes or personal training:
1) Intu-Flow
2) Foam Rolling
3) Squat
4) Flowfit session 1-8
Start booking for your lessons now.
4 comments:
Interesting, I do agree that most people see you as the kettlebell person, but it's also because kettlebell is more recognised than the other programs (intu-flow, flowfit, etc). People are also looking for an exercise which will give the most bang-for-their-buck.
Anyway, though you recommend intuflow and the like, how far should the person progress in these programmes to be considered competent? I mean, most people would be able to do the simple/beginner stages of intuflow/flowfit, but not everyone can get to the highest/advanced stages. Does this mean that people should refrain from weight-lifting (in the general sense) until they obtained some competency in their movements (thru intuflow & flowfit)?
I totally agree. When i started off my hips were tight and could not get the swing right. Proceed on with lessons until snatch. Land up with shoulder problems and decided to start off all over again from the basics.
Adopted program minimum, did my pumps, halos and wall squats. Did my swings and finally got it right (soreness should be more on hams and glutes and not the lower back). Realized that i can actually touch my toes now which i couldn't before because of my tight hams and hips.
I feel you should have emphasized more of this during lessons.
Boon Hui: Any suggestions on how i can emphasize this?
Douglas: I would suggest:
-Intu-Flow level 1 with full ROM for all movements, especially the neck, thoracic, pelvis and hips
-Bending down to touch your toes is another good indicator.
-Full squat.
-Flowfit level 2 with technique of 8 all movements.
And/or Scott Sonnon's mobility warm up as per the KB Foundation DVD.
That is just a rough guide, there are more specific movement tests that we do in SnC to determine problems with mobility and stability etc.
I feel that there should be emphasis on the importance of progression. Good swing technique before progressing to other lifts. Like building a structure, laying strong foundations is very important.
Now for every KB practice session i always do a halo,wall squat,pump warmup first which i feel helps a lot in opening the hips and enforcing good squat technique. Maybe you can build that in other than the intu flow warmup.
But this is my personal experience which might not apply to everyone. I believe girls especially have less problems with mobility or flexibilty.
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