Halloween!!!!

Well, this was an attempt at a Halloween class. Myself and Jackie were the only ones dressed up. Guess what I was? Keep your opinions to yourself, thank you. It was a great class and the weather was perfect for November.

Today we focused on Core stability. Want to see if you have core stability? Put yourself in a lunge position. Both feet in line with the center of your body. If your right leg is out, then you should have a bell racked in the left hand. Stabilize and press the bell overhead to complete lockout, then bring the bell down to the rack position. This simple drill will help you realize core stability. Try it.

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DV8Fitness has a new winter schedule. Starting November 6th @ 6:30pm we will have an indoor Kettlebell class at Club La Maison in Devon. A follow up email will be sent out with further details. Also, starting in February, Will Williams and I will be teaching a class at the Main Line Night School. This will be a Wednesday class. Again, more details later.

I'm out.

I got it!!!!

As most of us know who teach Kettlebells to newbies, the best feeling is when your client finally gets the swing. Of course there is always some tweaking needed, but when their hip snaps, breathing is sharp, tension is created and they feel that hamstring cranking, its sooooo nice.

I had that experience today and I felt good that I took someone who really didn't know how to squat in the first place, did not understand the concept of hinging and completely turned them around. A word of caution to the newly minted RKC's. When you teach the swing, fix one problem at a time. Don't get overwhelmed with all the little things that you see wrong. Usually, when you fix one thing, the other gets fixed as well. Similar to the FMS screen. Fixing hamstring mobility with ASLR, may fix their deep squat, its a wonderful thing.

Don't forget to give your client who just learned the swing some homework assignments. Hold them accountable for what they have learned. For instance, have them practice chopping their hips with their hands. This will remind them to push that butt out and hinge instead of squat. When they return for their next session with you, you will only have to review briefly instead of spending the first 1/2 hour going over the swing again. Remember, as a society, we do not go around hinging properly all day.

My mission is to introduce kettlebells to 1 new client a week. This may seem hard to do, but it does not necessarily mean a new client, but a family member, friend or fellow co-worker. Try it.

Remember you are an RKC,

Represent!!!!

SNATCH TEST REQUIREMENTS HAVE CHANGED

Here it is comrades, the new Snatch requirements for the snatch test-men and women.

1. You are given 5min to complete the test

2. You can make as many hand switches as you want

3. You are allowed to rest or set the bell down.

Mens's requirements

60-132pds--60 reps total
90-198pds--80 reps total
90-198pds+ 100 reps total

Has to be completed with a 24k bell
Masters(50+) use a 20kilo bell.

Women's requirements

56-123pds--60 reps total
75-165pds--80 reps total
75-165+ pds--100 reps total

Has to be completed with a 16k bell
Masters(50+) use a 12kilo bell

WHAT ARE YOU WAITING FOR? START SNATCHING