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One of my favorite ways to emphasize more unilateral glute 🍑 work is with a single leg deadlift regression: adding a kickstand (this one is contralateral). That little extra post helps keep your moons 🌕🌕 (glute cheeks) level (pelvis really) - something students struggle with on only one leg. Plus extra balance decreases the primary ankle challenge so more work can be directed to the hip. Remember 1) that most of the work is in the front leg...the back one only supporting 20ish % of the load; 2) keep your knees flush (so you don’t rotate your pelvis); 3) kickstand foot toes pointing forwards - don’t externally rotate that hip; 4) all other DL rules apply - neutral spine, packed shoulder, wedge; 5) it’s a DL, you can probably go heavier than you think with practice. #glutes #deadlift #oneleg #strong #legday #hiphinge #strongwomen #kultquicktips #fitnesstips #kettlebell #kettlebelltraining

🍑“Mom, your butt jiggles.” Gotta love an 11 year old’s objective observation.
Ballistic hip hinges like the swing & snatch are awesome for your glutes. And really, the kettlebell’s job is to help load the hinge with more potential kinetic energy. Other than that, it just goes along for the ride.

Without a solid hinge (i.e. tippy bird style) we end up in our hamstrings...never inviting the glutes to their own party. Without them, you’re bypassing the major hip extensor so all sorts of typical synergists have to pick up the slack, not to mention muscles that shouldn’t even be actively playing (quads, shoulders, lower back). Not optimal to say the least.

Here’s the video that inspired my kid’s comment. Yes my butt jiggles, that’s the fat that lives on top of my muscles. Ignore the vibration and you can see it’s not a shy hip extension (wouldn’t jiggle nearly as enthusiastically). Zooming back out also shows that it’s hip power that propels the kettlebell (forward in the swing, forward/upward in the snatch). My arm’s job: to direct the flight, lockout and stabilize. Plus the more power you drive, the more momentum you keep in the snatch ‘system’...that makes your next reps less ‘efforty’. My training music by Matthew Good Band, Hello Time Bomb.

#strongfirst #kettlebell #kettlebelltraining #kettlebellsnatch #fitmom #strength #glutes #hiphinge #fitness #kettlebelltips #kultfitness #kultquicktips #kettlebelltips

Being better at the basics...that’s what separates the good from the great. Too often I see students forgo the set up thinking that all the action is in the swing. They don’t learn to feel where their body is in space, where the weight is distributed, whether their knees track their toes, feet arches active, neutral spine, shoulders packed, and core braced. This is PART of the swing! Just like a pilot has checklists before engaging the engines, so should you. Fix it now before iron starts flying...it’ll make the swings feel ooooooh so much better. Here I’m using double kettlebells to demo. This is a great warm up on its own...set up, hold to scan body, release & repeat. Get good at this part. #kettlebell #kultfitness #kultquicktips #training #uaefitnessmovement #dubaifitness #kettlebellswings #strongfirst #dubaifitfam #kettlebelltraining #fitmom

FRAME by FRAME looks at movements fascinate me. Now don't think I'm putting this clean as THE only way...like all my videos this is MY way from years of practice. But that said, I have my own share of body quirks (and bad hair days). This vid does do a cool job showing you how little the KB needs to rotate, and that a flip over the palm (& often resulting smash into the wrist & shoulder) is not necessary and completely avoidable. Three points for today: let the hips do the big work, the arm guide the path & allow the handle to rotate. HIPS are your clean powerhouse. Without hip loading & extension, you have no way to efficiently get the KB high enough for your arm to guide it to the rack. Your ARM is what tames the arc, keeping the path close to your body...so keeping your elbow tight to your ribs puts the KB at max a forearm length. That forces you to figure out how NOT to flip it (a good thing). Finally, death gripping the handle is a power brake on rotation making the clean harder. You need 'just enough' so it doesn't go flying, but not too much so it forces all sorts of weirdness while pinching your callouses. I added a zoomed segment to show how I do it.
.
Note on eye position: Like the swing, I generally coach looking at the horizon about 2m or 10-12 feet away. However, some students may benefit from a different cue depending on if they hyperextended their spine or don't finish their hip extension. I WAS a bit surprised when I saw myself looking down here. Shy knowing I was doing a closeup? Maybe. I tested my off camera CLEANS and I do look to horizon. Being aware that your gaze can deviate is good input. But as long as the spine&hips are doing the needful, not a huge deal. .
It's official! SFG Lebanon with Master Shaun Cairns 1-3 December is open for registration!! Check out the SF website for details. #Strongfirst #kettlebell #kettlebelltraining #kettlebellexercises #kettlebelltips #getstrong #girlswholift #strongchicks #personaltrainer #trainlikeagirl #strength #movement #training #fitness #health #movebetter #dubaikettlebells #dubaifitness #dubai #uaefitness #fittips #mobility #kultquicktips #fitspo #fitfam #instafit #lebanon #uaefitness

😖RANT FIRST: Aghhhhh. Guilty: I use a lot of apps and video eats up memory. But when 4G/3G stopped working on phone, I decided I needed to update the iOS. BUT, of course I can't because my laptop doesn't have enough memory left!!! I've been an Apple user since 1997...but they make it hard to stay loyal sometimes!!!! Phew, feel better now so time for another 'advanced' push-up variation. Similar to the last one-arm emphasis version, this one changes the offloaded arm position so you aren't quite so tempted to use it. That's the thing about cheating movement...you often don't even know you're doing it. Call it tough love to take temptation away! 😘😘 but watch your fingers...you'll know if you're shifting emphasis on the other arm if they aren't feeling strained. #Strongfirst #getstrong #fitmom #strengthcoach #personaltrainer #strength #movement #training #fitness #health #fittips #mobility #kultquicktips #fitspo #fitfam #instafitness #bodyweight #pushup #strength

🍎 / 🍋 SHOULDER Packing Awareness Drill.
---
In the TGU BOTH shoulders need to stay packed: unshrugged. But not everyone shows up with automatic awareness of what that feels like. With a live student (vs online), I usually put my foot low under their KB shoulder while giving them opposite feedback (pulling the arm out - do this unloaded). They then need to oppose the pulling while squashing my foot. But since I'm not always there, using a squishy ball gives them a target to hit while packing & retracting. ---
APPLE - or a harder ball hockey ball (or a YTU, lacrosse ball). Good for someone whose brain has trouble finding their lat to pack. It's harder so gives supper quick and unsubtle feedback. No KB yet (because I don't want you to learn how to halfway pack; ball is too hard).
---
LIME - nerf. The super squishy nerf is a good next level as it's more discrete and you can play with awareness, sensation, speed, volume and amplitude of packing. KB can be used here.
---
The goal is to help you FEEL where you want to be...and where you don't. ---
#Strongfirst #kettlebell #kettlebelltraining #kettlebellexercises #kettlebelltips #getstrong #fitmom #strengthcoach #personaltrainer #strength #movement #training #fitness #health #fittips #mobility #kultquicktips #fitspo #fitfam #instafitness #tgu

🍋to the CLEAN rescue! Ok fine, it's a squishy green nerf ball, but you get the idea. Taming the clean arc can be tough for some when learned quickly after the swing. We often hear that a "clean is a swing that ends in the rack." Well, only sort of. If we followed that thought the KB would be at chest height before drawing the arm in...which doesn't tame the arc. But I get the intent...the clean has the same set up & hip hinge/snap power as the swing...the difference is in the KBs finish position at the top; which has to do with the arm.
--- DRILL: Explore the clean from the top down (so I start with a 2H clean) after nuzzling my lime into my pit (I've got deep pits apparently...thought you'd see the 🍋 from behind). This is easier to do than a piece of paper if you've got nerfs around...otherwise tucked pair of socks would do. By taming the arc in the drop, you groove a good trajectory for the concentric. ---
But rather than focus on taming the arc, think of making juice with your lat - squeeeeze the lime. It's all about keeping your pit angle closed. ---
Try this out a few reps; shake it off; then try to repeat the same feeling without the lime. ⚡️Drill > Skill.
---
By the way I only noticed half way thru today's videos that my shirt was inside out. 😖
---
#Strongfirst #kettlebell #kettlebelltraining #kettlebellexercises #kettlebelltips #getstrong #fitmom #strengthcoach #personaltrainer #strength #movement #training #fitness #health #fittips #mobility #kultquicktips #fitspo #fitfam #instafitness #kettlebellclean #kultfitness

Fixing the ANTI-taming of the arc in CLEANS. Ok, fix is a strong word. But for all you coaches out there - just like in healthcare - the best way to fix is to prevent in the first place. And the key is in the elbow.

Watch anyone who isn't familiar with a kettlebell clean and you'll see one common thing - their elbow move away from the body...so they open up their armpit angle...in both directions. An open armpit means two things: you're not taming the arc, the kettlebell will almost surely land with an impact. These are two technique violations. Not because we're mean but because they don't promote the safest, strongest and least injury provoking way to clean kettlebells. So we need to find a way to keep your armpit closed.

I've got a bagfull of drills to help train a better trajectory because let's face it, not every drill works for every student. So here's an awareness drill using two mini bands. (@performbetter_middleeast). I used light resistance ones but you could mix them up for the right feedback.
1️⃣ Loop 2 bands together into a figure 8
2️⃣ Put an arm in each loop (from behind you, just above your elbow.
3️⃣ Clean light first to pay attention to where your elbow wants to go in space (feel pulling of the band).
4️⃣ Practice cleans so you feel progressively less pulling.
5️⃣ Repeat without the band, making it feel the same.
Now keeping your elbow in addresses a too wide kettlebell arc. But there's an additional elbow action that makes it even better...that's pulling it back. Stay tuned for that post.

#strongfirst #strengthcoach #kettlebelltraining #kettlebellexercises #kettlebelltips #getstrong #personaltrainer #strength #movement #training #fitness #health #movebetter #fittips #mobility #kultquicktips #fitfam #instafit #strengthisaskill #cleans #dubaifitness #uaefitnessmovement

Where are your biceps? Which ones you smarty pants ask? Hamstrings = your other biceps (femoris) and a pair of semis. They cross 2 joints (except the short head of the biceps femoris). In the swing, we're primarily concerned with 1) their willingness to stretch enough to load awesome potential energy in tissues and 2) their ability to extend the hip (obviously along with our spectacular glutes) in a well timed hip snap. But you know the other ham end: the one that works to flex the knee? What does it do in the swing? It helps anchor the femur to the tibia/fibula so our foot-drive into the ground transfers effectively to our a$$ (that's my way of simplifying a complex matrix-like interaction so my brain can understand it). So what happens if those ham attachments are too slow on the anchor switch? Horny (often over-active) quads run unopposed to extend the knee resulting in your butt coming up first & an icky knee snap back rather than knees straightening (straight not hyperextended) a nano-second after hip snap (powerful extension). It's a subtle kinematic sequence, but can make a critical difference in your training effect.
Now I often see more knee snap when the shins come forward (ankles dorsiflex) because that closes the knee angle...a total quad turn on. So as a coach, I keep your other activities in mind (to know if you are you a quad-dom or glute-sub) which helps me plan your best swing fix. A great swing has everything to do with the hips and virtually nothing to do with the knee. Or the KB for that matter. Focus on the focus. The hips.
Note my biomechanics are rudimentary at best...the field didn't even exist when I got started and is still developing now.
Next StrongFirst Kettlebell courses are April 21 in Dubai & May 27 in Beirut.

#Strongfirst #kettlebell #kettlebellswings #kettlebellexercises #kettlebelltips #getstrong #girlswholift #strongchicks #personaltrainer #trainlikeagirl #strength #movement #training #fitness #health #movebetter #dubaikettlebells #dubaifitness #dubai #uaefitness #fittips #mobility #kultquicktips #fitspo #fitfam #instafitness #repsuae

MOST RECENT

🍑“Mom, your butt jiggles.” Gotta love an 11 year old’s objective observation.
Ballistic hip hinges like the swing & snatch are awesome for your glutes. And really, the kettlebell’s job is to help load the hinge with more potential kinetic energy. Other than that, it just goes along for the ride.

Without a solid hinge (i.e. tippy bird style) we end up in our hamstrings...never inviting the glutes to their own party. Without them, you’re bypassing the major hip extensor so all sorts of typical synergists have to pick up the slack, not to mention muscles that shouldn’t even be actively playing (quads, shoulders, lower back). Not optimal to say the least.

Here’s the video that inspired my kid’s comment. Yes my butt jiggles, that’s the fat that lives on top of my muscles. Ignore the vibration and you can see it’s not a shy hip extension (wouldn’t jiggle nearly as enthusiastically). Zooming back out also shows that it’s hip power that propels the kettlebell (forward in the swing, forward/upward in the snatch). My arm’s job: to direct the flight, lockout and stabilize. Plus the more power you drive, the more momentum you keep in the snatch ‘system’...that makes your next reps less ‘efforty’. My training music by Matthew Good Band, Hello Time Bomb.

#strongfirst #kettlebell #kettlebelltraining #kettlebellsnatch #fitmom #strength #glutes #hiphinge #fitness #kettlebelltips #kultfitness #kultquicktips #kettlebelltips

One of my favorite ways to emphasize more unilateral glute 🍑 work is with a single leg deadlift regression: adding a kickstand (this one is contralateral). That little extra post helps keep your moons 🌕🌕 (glute cheeks) level (pelvis really) - something students struggle with on only one leg. Plus extra balance decreases the primary ankle challenge so more work can be directed to the hip. Remember 1) that most of the work is in the front leg...the back one only supporting 20ish % of the load; 2) keep your knees flush (so you don’t rotate your pelvis); 3) kickstand foot toes pointing forwards - don’t externally rotate that hip; 4) all other DL rules apply - neutral spine, packed shoulder, wedge; 5) it’s a DL, you can probably go heavier than you think with practice. #glutes #deadlift #oneleg #strong #legday #hiphinge #strongwomen #kultquicktips #fitnesstips #kettlebell #kettlebelltraining

@Regranned from @kult_fitness - Being better at the basics...that’s what separates the good from the great. Too often I see students forgo the set up thinking that all the action is in the swing. They don’t learn to feel where their body is in space, where the weight is distributed, whether their knees track their toes, feet arches active, neutral spine, shoulders packed, and core braced. This is PART of the swing! Just like a pilot has checklists before engaging the engines, so should you. Fix it now before iron starts flying...it’ll make the swings feel ooooooh so much better. Here I’m using double kettlebells to demo. This is a great warm up on its own...set up, hold to scan body, release & repeat. Get good at this part. #kettlebell #kultfitness #kultquicktips #training #uaefitnessmovement #dubaifitness #kettlebellswings #strongfirst #dubaifitfam #kettlebelltraining #fitmom - #regrann

Being better at the basics...that’s what separates the good from the great. Too often I see students forgo the set up thinking that all the action is in the swing. They don’t learn to feel where their body is in space, where the weight is distributed, whether their knees track their toes, feet arches active, neutral spine, shoulders packed, and core braced. This is PART of the swing! Just like a pilot has checklists before engaging the engines, so should you. Fix it now before iron starts flying...it’ll make the swings feel ooooooh so much better. Here I’m using double kettlebells to demo. This is a great warm up on its own...set up, hold to scan body, release & repeat. Get good at this part. #kettlebell #kultfitness #kultquicktips #training #uaefitnessmovement #dubaifitness #kettlebellswings #strongfirst #dubaifitfam #kettlebelltraining #fitmom

😖RANT FIRST: Aghhhhh. Guilty: I use a lot of apps and video eats up memory. But when 4G/3G stopped working on phone, I decided I needed to update the iOS. BUT, of course I can't because my laptop doesn't have enough memory left!!! I've been an Apple user since 1997...but they make it hard to stay loyal sometimes!!!! Phew, feel better now so time for another 'advanced' push-up variation. Similar to the last one-arm emphasis version, this one changes the offloaded arm position so you aren't quite so tempted to use it. That's the thing about cheating movement...you often don't even know you're doing it. Call it tough love to take temptation away! 😘😘 but watch your fingers...you'll know if you're shifting emphasis on the other arm if they aren't feeling strained. #Strongfirst #getstrong #fitmom #strengthcoach #personaltrainer #strength #movement #training #fitness #health #fittips #mobility #kultquicktips #fitspo #fitfam #instafitness #bodyweight #pushup #strength

🍎 / 🍋 SHOULDER Packing Awareness Drill.
---
In the TGU BOTH shoulders need to stay packed: unshrugged. But not everyone shows up with automatic awareness of what that feels like. With a live student (vs online), I usually put my foot low under their KB shoulder while giving them opposite feedback (pulling the arm out - do this unloaded). They then need to oppose the pulling while squashing my foot. But since I'm not always there, using a squishy ball gives them a target to hit while packing & retracting. ---
APPLE - or a harder ball hockey ball (or a YTU, lacrosse ball). Good for someone whose brain has trouble finding their lat to pack. It's harder so gives supper quick and unsubtle feedback. No KB yet (because I don't want you to learn how to halfway pack; ball is too hard).
---
LIME - nerf. The super squishy nerf is a good next level as it's more discrete and you can play with awareness, sensation, speed, volume and amplitude of packing. KB can be used here.
---
The goal is to help you FEEL where you want to be...and where you don't. ---
#Strongfirst #kettlebell #kettlebelltraining #kettlebellexercises #kettlebelltips #getstrong #fitmom #strengthcoach #personaltrainer #strength #movement #training #fitness #health #fittips #mobility #kultquicktips #fitspo #fitfam #instafitness #tgu

If it does not challenge you, it will not change you! 💯💪🏼🔥

If you work with kettlebells or you coach kettlebell exercises then you need to be following @kult_fitness. She shares such great KB technique cues, tips, and coaching content!! #Repost @kult_fitness
・・・
🍋to the CLEAN rescue! Ok fine, it's a squishy green nerf ball, but you get the idea. Taming the clean arc can be tough for some when learned quickly after the swing. We often hear that a "clean is a swing that ends in the rack." Well, only sort of. If we followed that thought the KB would be at chest height before drawing the arm in...which doesn't tame the arc. But I get the intent...the clean has the same set up & hip hinge/snap power as the swing...the difference is in the KBs finish position at the top; which has to do with the arm.
--- DRILL: Explore the clean from the top down (so I start with a 2H clean) after nuzzling my lime into my pit (I've got deep pits apparently...thought you'd see the 🍋 from behind). This is easier to do than a piece of paper if you've got nerfs around...otherwise tucked pair of socks would do. By taming the arc in the drop, you groove a good trajectory for the concentric. ---
But rather than focus on taming the arc, think of making juice with your lat - squeeeeze the lime. It's all about keeping your pit angle closed. ---
Try this out a few reps; shake it off; then try to repeat the same feeling without the lime. ⚡️Drill > Skill.
---
By the way I only noticed half way thru today's videos that my shirt was inside out. 😖
---
#Strongfirst #kettlebell #kettlebelltraining #kettlebellexercises #kettlebelltips #getstrong #fitmom #strengthcoach #personaltrainer #strength #movement #training #fitness #health #fittips #mobility #kultquicktips #fitspo #fitfam #instafitness #kettlebellclean #kultfitness

🍋to the CLEAN rescue! Ok fine, it's a squishy green nerf ball, but you get the idea. Taming the clean arc can be tough for some when learned quickly after the swing. We often hear that a "clean is a swing that ends in the rack." Well, only sort of. If we followed that thought the KB would be at chest height before drawing the arm in...which doesn't tame the arc. But I get the intent...the clean has the same set up & hip hinge/snap power as the swing...the difference is in the KBs finish position at the top; which has to do with the arm.
--- DRILL: Explore the clean from the top down (so I start with a 2H clean) after nuzzling my lime into my pit (I've got deep pits apparently...thought you'd see the 🍋 from behind). This is easier to do than a piece of paper if you've got nerfs around...otherwise tucked pair of socks would do. By taming the arc in the drop, you groove a good trajectory for the concentric. ---
But rather than focus on taming the arc, think of making juice with your lat - squeeeeze the lime. It's all about keeping your pit angle closed. ---
Try this out a few reps; shake it off; then try to repeat the same feeling without the lime. ⚡️Drill > Skill.
---
By the way I only noticed half way thru today's videos that my shirt was inside out. 😖
---
#Strongfirst #kettlebell #kettlebelltraining #kettlebellexercises #kettlebelltips #getstrong #fitmom #strengthcoach #personaltrainer #strength #movement #training #fitness #health #fittips #mobility #kultquicktips #fitspo #fitfam #instafitness #kettlebellclean #kultfitness

Little quicky demo of a DEAD CLEAN in SPLIT SQUAT...because we'll be training it in a few days. ---
This is a totally different beast to our traditional cleans (the two handed clean and swing clean); and good prep for level 2 athletic drills. It's a fun move to a spice up your training and keep your brain guessing.
---
Couple of cool training benefits:
1️⃣ High dynamic stabilization of pelvis, knee & torso trying to nail balance when the kettlebell lands in the rack.
2️⃣ Finesse your hip power volume dial since there isn't any back to front momentum
3️⃣ Quick knee extension eccentric with slower deceleration getting back into set up...hello quads!
4️⃣ Super quick hands & timing training.
5️⃣ 'CAN' be a drill for kb flippers while cleaning traditionally.
---
But look out for:
🌵Elbows flailing too far out.
🌵A chicken wing rack (the standards for a good rack position are honored here). 🌵Feet on a tightrope...set up hip width apart. ---
Have fun with it!! #Strongfirst #kettlebell #kettlebelltraining #kettlebellexercises #kettlebelltips #getstrong #fitmom #strengthcoach #personaltrainer #strength #movement #training #fitness #health #fittips #mobility #kultquicktips #fitspo #fitfam #instafitness

💥ARMBAR Olympics don't exist. You don't win at it...you win from it.
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🔊 Audio warning: not quite timed to video so use common sense
---
I love the gusto new students have for trying out challenging moves. But in the case of armbars, less is so much more. Too much gusto and you blur over what it's trying to teach your brain - the armbar is a nervous system drill rather than physical challenge. Too far, outside the edges of learning, too heavy or too fast...all will squash what you could gain from it. Here we need to exercise restraint to benefit most.
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Yes more advanced students can benefit from progressions; that's why we teach them. But so many more will thrive from a 'low perceived risk' basic variation even if their ego is still in competition mode. ---
Find the basic version of the armbar (with your snatch sized bell or lighter) a non event, try it again. But this time explore the area slowly one mm at a time (ideally with a skilled coach who can guide the kb to the exact positions your brain may have been ignoring. This is often a case of mm, not centimeters, but the difference is enormous.) Your looking for a vertically aligned spot that's rather harder to stabilize than you feel it should be. That little sweet spot, where your rotator cuff twerks, is where your big strong prime movers' advantage is reduced...do stabilizers have to actually...stabilize! It may take a while for your brain to decrease the threat alarm. That's fine, but you are better off with several shorter sets that get progressively longer than one long one that causes fatigue. ---
WIN the armbar when you benefit from it.
---
💥Learning to coach a great armbar are on the Flexible Steel Instructor Certification agenda. In Dubai on November 17 & Muscat on Nov 25th @wellnesscentremuscat . Check out @pbme_edu for details.
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#armbar #Strongfirst #kettlebell #kettlebelltraining #kettlebellexercises #kettlebelltips #getstrong #fitmom #strengthcoach #personaltrainer #strength #movement #training #fitness #health #fittips #mobility #kultquicktips #fitspo #fitfam #instafitness

Each session I have with Martine @kult_fitness I come out with a TON of valuable lessons. This is just a sample. Thanks Martine for all the material you share daily with us all! Your strength and dedication is inspiring!
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#Repost @kult_fitness (@get_repost)
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To go along with today's #press ladder...here's something to think about...Getting stronger isn't the same as lifting more weight. In training, we get stronger by lifting with integrity, knowing our limits and putting the weight down to 'live to fight another day.' #Repost @kult_fitness
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Excess noise...when your forces are directed pretty much anywhere except towards the goal. Whether the leakage comes from bad habit or lack of awareness, you are leaving performance on the table. Plug leakage with tension rather than feed your compensations. #strongfirst #kettlebells #kettlebelltraining #dubaikettlebells #strength #training #fitness #kettlebelltips #functionalmovement #getstrong #trainsmart #movement #mobility #strongerthanyouthink #girlswholift #workout #dubaifitness #uaefitness #dubai #crossfit #fittips #kultquicktips #instafitness

***PRESS: Show ownership of the load***
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Five. That's how many #kettlebell presses you need to do on each side for your SFG Certification. But not all presses are made equal. ---
One thing that can catch students is pressing too quickly, almost like they're trying to get them over with! But speedy presses can hint that you're trying to hide something. Using momentum instead of strength? Bouncing your reps? Lack of a solid lockout? Scared of the task? Let's fix all that!
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Ideally, you'll have invested time before testing day on your gaps. Otherwise, presses that don't pause - in the rack and the overhead hold - do not meet the standard. I'm not talking a full fledged stop for coffee. Just a one second pause to show mastery of the press without losing tightness and integrity of the technique. Practice them this way so your brain can map the necessary groove. Try it and let me know. Video can be super helpful...you can see the pause even accelerated double time.
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❓Questions on the kettlebell press or about StrongFirst instructor certifications or KBs in general? Comment or send me a message!
💡Ideas or suggestions for videos? Hit me up!!
💛 Find this helpful? Like, share, follow or comment! It's how I know someone's listening! ---
#Strongfirst #kettlebell #kettlebelltraining #kettlebellexercises #kettlebelltips #getstrong #fitmom #strengthcoach #personaltrainer #strength #movement #training #fitness #health #fittips #mobility #kultquicktips #fitfam #instafitness #kult_fitness

DAY 9‼️SFG I TESTING v1‼️ #kult30x30 of the Dubai Fitness Challenge

Very happy I videoed this gem in advance after yesterday's amazing @tacfitdxb workshop with @jihadhaddadfitness & @w.alsayegh. Never forget what it's like to be a student: hang your ego at the door and open your mind & heart to being new and unfamiliar, crappy even! Not sure I'd have been up for SFG TECHNIQUE TEST AM(Good)RAP. 🔶NEED: 2 snatch sized kettlebells. 🔶TIMER: 30 minutes. Complete as many good rounds as possible. 🔶DEFINING GOOD: Today is all about meeting the SFG I technique standards. I do a variation of this session every week, and a snatch test every 2 (that's coming soon muahahaha 😈). What never changes: I visualize testing in front of both Pavel Tsatsouline & Brett Jones. I do the 'test' at about 1 work: 3 rest (mimicking a group of 4 students). After all 6 moves are tested, rest for 2-5 minutes. Then repeat. Once done, I watch the video and decide: Met standard? Close enough doesn't count. What can I improve?
🔶Note my SFG shirt. Always on these days because I'm proud to represent and be part of leadership. Note my pink shoes. A reminder that I am ALWAYS a student of strength, even though I'd never wear these babies at a SF event 😇. ✅ 1H SWING 10R/10L ✅ TGU 1R/1L
✅ DOUBLE CLEANS 5
✅ PRESS 5R/5L
✅ DOUBLE SQUAT 5
✅ SNATCH 5R/5L

Remember: the clean before press & squat has to pass too. The swing standards (barring a few exceptions) are still in play for the clean & snatch.

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TGU. The initial set up sequence gets the kettlebell off the ground and to the floor press finish. Let's be clear from the get go: this IS PART of the TGU. Making it sloppy or harder than it needs to be isn't a good start.
Three things we drill into coaches are 1) safety is part of performance 2) setup is everything and 3) do not practice with a light weight what you wouldn't do with a heavy one.
First part you see how I teach it. Elbow on the ground, at 90 degrees so kb load is over the elbow. Only thing 'stressful' here is keeping your wrist straight.

So why do we see students setting up with a chicken-winged arm: elbow bent closed and off the floor, kb near the face? Note that the SFG standard does not specify anything on the elbow start position. Buuuuuut the chicken wing can lead to problems, the biggest that you might eat your #kettlebell. With the load very near the shoulder, the elbow wants to rise before you start extending it (kb stays down) unless you are a rock star at triceps kickbacks. My insurance does not cover your dental.
3 reasons why I drill how I do: 1) elbow on the ground takes less energy to hold that you'll need later 2) it puts the kb farther from your face and off the chest (particularly important for women) 3) elbow at 90ish degrees encourages a coordinated shoulder flexion & elbow extension for a stronger press (you wouldn't bench with chicken wings would you?). Bonus 4) drill it right going up will train your brain to do the reverse coming down when your arm is tired and face more at risk.
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As promising in yesterday's post...revisiting an active bottom shoulder.
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Lounging on your elbow, letting your bodyweight succumb to gravity might feel like a great beach pose, but it's not great for your TGU. You're essentially hanging off of your shoulder soft tissues. Add a weight to that and they stretch even more. Hyper mobility is not something you should train on purpose unless you are a contortionist...and even then good luck when you lose all ability to stabilize your joints. Build strength and motor control...otherwise fancy mobility is overrated. #tgu #kettlebells #kettlebelltraining #dubaikettlebells #strength #training #fitness #kettlebelltips #functionalmovement #getstrong #bodyweight #trainsmart #movement #mobility #strengthisanattitude #girlswholift #workout #dubaifitness #uaefitness #dubai #dubailife #crossfit #fitmom #fittips #kultquicktips #instafit

TGU. Just a quicky on an important part of 'not shrugging your shoulder' - either one! Calling the glenohumoral joint a ball and socket is rather silly - given that it's more like putting a golf ball on a tee. Great for awesome mobility but not so good for stability. So our whole cue of keeping the shoulder packed is more than just about your upper arm bone (humerus) - the golf ball. It has as much to do with the glenoid fossa on the scapula - the tee. Our objective is to keep the best alignment between the two to find where your four rotator cuff muscles can properly stabilize. Your lats & lower traps plus a whole basket of other muscle actions help out to put the tee at the right place. Hello pre-hab move!

What does that have to do with the TGU? Well, that bottom shoulder is your support...let it sink or slouch (I'll repost on that tomorrow) and your golf ball is off the tee, putting a lot of strain on the front of your shoulder capsule. Over stretched muscles can't properly contract so you're compromising your stability.
Not letting the post shoulder (non-KB) dump forward is 'easy'. Think of a good side plank and turn your torso so it faces more forward, not upward.
2 Opportunities to learn more about the TGU this November.
1. Nov 4th Dubai - Perform Better Middle East's Learn by Doing seminar.
2. Nov 24th Oman - StrongFirst #Kettlebell Course at The Wellness Center in Muscat 🇴🇲 on November 24th. Check out @pbme_edu for details.
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Follow up to last week's post on the deadlift hold. In this part 2, we get hips deeper and connect the lats.
Instead of just asking your student to hinge deeper, how about starting by making space between their femurs for their pelvis to go? Push your knees out...funny how, even though I say it a zillion times, there always seems to be space available when I say it again. Why doesn't the cue stick? Maybe because they don't have enough abduction strength endurance at their end range. Maybe the pull of tight adductors wins. Maybe a combo of both. Miniband to the rescue!
Four phases here, all with the band just above the knees. Cue students to break the band, keeping their whole foot planted, core braced and breathing behind the shield.
1️⃣ Push knees out AND push hands (straight arms) into knees to close armpits (hello lats 😘). 2️⃣ Push knees out AND with straight arms brought together, push them into the band...don't let the knees cave in! Long collar bones!
3️⃣ Push knees out AND deadlift kettlebell just off of the floor (hips a bit farther back from the added femur space)...which shifts more stretch into the glutes.
4️⃣ Same as 3, but push the arms into the band without letting the knees cave, feet edge, or any other integrity failure of the position.

Hold each for 10-15s. Then swing. See how they feel.

Want to learn how this deadlift hold preparation will wake up your glute power and turn it into beautiful kettlebell swings? I'm teaching the StrongFirst #Kettlebell Course thanks to @performbetter_middleeast at The Wellness Center in Muscat 🇴🇲 in November. It's open to anyone wanting to boost their fitness result with smart Kettlebell training. Check out @pbme_edu for details.
#Strongfirst #kettlebelltraining #kettlebellexercises #kettlebelltips #getstrong #deadlift #personaltrainer #strength #movement #training #fitness #movebetter #dubaifitness #uaefitnessmovement #fittips #mobility #kultquicktips #fitspo #fitfam #instafit #thewellnesscentreoman #mymuscat #omanfitfam #twc #middleeastfitpro #performbetter_middleeast

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