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CoyotePointKettlebellClub

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Introduction:

TheCoyotePointKettlebellClubrepresentsthefinestmixofhumanity

evergathered!Or,perhaps,itrepresentsagreatgroupofpeoplewho

gettogetheronceaweektoworkout,trainandenjoydeliciousfood

together.Itisacommunityofpeoplethathavebondedbyshared

interests,ideallytheperfectionofthehumanphysique,but,more

likely,theexcellentsandwiches.

TheInternetisabigpartofthehistoryoftheClub.Foryears,atsites

likeOldSchoolandBulkandPower,DanMartin(FoundingMember

andMakerofSammies)talkedwithGaryJohn.GaryhasonlybeentoonegatheringoftheCPKC,thefirst,onlytomakefunandleave.Five

yearsbeforethefirstgatheringoftheCPKC,FredCordovanotedthat

therewasaneedforsomehelpcarryingthingsattheSantaCruz

StrongmanShow.Garyvolunteeredhimselfandhisson,David,tohelp.

Attheevent,GarymetDanMartinfinally.GaryandDavidworked

tirelesslydraggingalltheimplementsbacktothestartinglines.Laree

Draper,famedpublisher,wifeoflegendDaveDraperandallaround

goodperson,askedDanwhoisthisguy?

DanMartinssimplereplystartednotonlytheCPKC,but,inaddition,

thepublishingcareerofsomeoneelse:ThatsGaryJohn.Doyouknow

hisbrother,DanJohn,whowritesstuffaboutstrengthtraining?You

twoshouldmeet.Thusbeganthewonderfulrelationshipbetween

LareeandDanJohnthathaslettomultiplesuccessfulDVDsandthe

bestsellingbook,NeverLetGo.

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Ayearlater,DanMartinandLareejoinedDanJohnatthePleasanton

HighlandGames(DanswinningCaberTossishere:

http://www.youtube.com/watch?v=diRs0dPITpw)andthefriendships

werecemented.Thefollowingyear,LareeaskedDanJohntohostandspeakattheannualDraperFest,agatheringofallthewonderfulpeople

thatmeetatdavedraper.comandassociatedforum.

Martin,whohadbeenstrugglingtorebuildhimself,madeabraveand

valiantdecisionfollowingtheworkshopsinUtah:hewouldtossoutall

ofhistrainingandfollowingtheProgramMinimumMinimum:

GobletSquats

GetUps

SwingsorSnatches

Hewoulddothiseachandeveryday.Inafewmonths,hehad

transformedthewayhelooked,thewayhefeltandthewayhe

thoughtabouttraining.But,therewasabouttobeachangeinthe

universe.TiffiniJohn,Danswife,wasbeingtransferredtotheBayArea.

Thetransitionwasquickandthemoveevenquicker!

DanMartinhadagoodidea:whynotgettogetheronceaweekandjust

workout?HegoogledParksandfoundCoyotePoint.Thedayafter

DanarrivedinCalifornia,agroupoflike-mindedfitnessenthusiasts

showedupattheparkwithkettlebells.DanMartinmadea

commitmenttoprovidesandwichestothegroupandthenickname

SammichWorkoutarose.

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SincethatJuneday,aslongasthescheduleprovides,wegatherat

CoyotePointorthewonderfulfacilitiesatParkRoadFitnessin

Burlingame,thefinestgyminNorthernCalifornia.Wehaveonlytwo

rules:Dontgethurt.Ofcourse,nowIwaitforyoutoaskthesecondruleandthenIsay:Dontgethurt.Thisshouldmakeyoulaughso

hardyourabworkoutisfinishedfortheday.

Oneissuekeptarising:peoplekeptaskingquestionsaboutthe

workouts!So,thegroupagreedtoputtogetherasimplelittleoverview

ofwhatwedo.ThephotosarebyAlyssaUmsawasdiandKristina

Ironmaiden.Asyougothroughtheworkouts,remindyourselfthatthis

issimpleasuggestion.Ourgoalistomixmobility,strengthandcardio

seamlesslythroughourtraining.So,keepthespiritoftheCPKCinmind

whileyoutrain:occasionallyhavearandomdiscussionaboutanytopic

underthesun,trysomethingyouthinkyoumighthaveseeninabook

orontheInternet,experimentwithsomenewrepschemethatmade

perfectsensewhenyouthoughtofitintheshower.

Inotherwords,EnjoytheProcess!

Wearewithyouinspirit,The Coyote Point Kettlebell Club

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Orderandwherefoundin

document:Waiter'sWalk

GobletSquat

HipFlexorStretchSeries/withpress

Vents

HorizontalShrug/CrappyPush-Ups/ElbowRotations

Rosenbergs(DolphinPose)DownwardDog

BirdDog/HorseStanceSeries

CanOpener

TacticalFrog

Get-Ups

Get-UpPlanks

Starfish

HipsHigh

One-LegDeadlift(BatWing/HipAssessmentTest)

MarthaPetersenHipDrills

TheWorkouts

EquipmentNeeds:

AKettlebell(Men:16,20,24K;Women:8,12,16K)

Atowel(ReadHitchhikersGuidetotheGalaxy)ormat

Theabilitytoshowup

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TheunderlyingcontextofthetrainingistonudgetheCVandthestrengthgains

withsomeflexibilityandmobility...allatonce.Doingthetenswingsbetween

movementsseemstobethemilliondollaridea.

WaitersWalk:

CarryingVariationsvideo:http://www.youtube.com/watch?v=MosjCJfCjRM

Formoreinformationgohere:

http://www.davedraper.com/fitness_products/product/VDJEO.html&I

D=DJ

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GobletSquat:

Video:

http://www.youtube.com/watch?v=qaQPfi8f27E&feature=related

ThankyouPhilScaritofortheVideo!

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Vents:

1)Toes

Toes--sitonyourknees,ballsofyourfeettogetherbehindyou,

weightoveryourass.Trytomoveyourheelstogethertoo.

Reachbackandgrabyourhealswithonehandandforcethem

together(keepyourtoesduginthegroundandtheballsofyour

feettogether.)Thisislikelyprettyuncomfortable.Makeitmore

sobyleaningyourweightbackonyourtoes/feet.

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2)Wristswithpalmsdown

Palmdown-Getonallfours,rotateyourwristssothatyour

middlefingerispointingtoyourknees,palmsdown,butyour

watchfaceispointingtowardsyourknees,andyouarerestingon

thepalmsofyourhands.Itshouldnotfeelgreat.Nowlean

forwardandputsomeweightonitandstretchoutyourwrists.

Trytomoveyourelbowsaroundabittoloosenup.

3)Wristswithpalmsup

The"palmsup"ventisjustlikethepalmsdown,butthistimeyour

palmsarefacingpalmupandyouarerestingonthetopofyour

hands,indexfingerspointingtowardsyourknees,watchface

pointingforward.Samedrillwithyourweight.

4)Fins

Fins-Allfoursagain,youputyourweightononlytwofingersof

yourhands,specificallythethumbandpointerfinger,takethem

andforma"V",pointoutwithbothofyourpointerfingerstothe

leftandright(rightpointerpointingright,leftpointerpointing

left),youwillnoticethattodothisyourwristsagaingetturned downandnowyourweightwillbeontheinsideofyourwrists.

Again,putsomeweightonthemandtrytorotateyourelbowsa

littletoloosenyouup.

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HipFlexorStretchSeries/

WithPress:

SteveOremindsus:Hip flexor series doesn't mention "the bowl of water" or the suggestion that you contract

your glutes and abs at the same time. Good point. Your pelvis is a bowl and I teach it like you have water in it.

So, tilt the water out forward, backward, away from the up leg and, finally, tip it toward the up leg. It gives a sense

of where the hips should be in the stretch.

Assumethekneelinglungepositiononasoftsurface.Yourhipsmustbe

square,yourfeetonrailroadtracksratherthaninline,andyourtorso

uprightatalltimes.

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Theshinofthefrontlegshouldbenearvertical;youmayhavetostep

forwardduringthestretchasyouaresinkinglowerandthekneeis

movingforward.

Youmayholdontosomethingonyoursideforbalance;youmaynotlean

forwardonyourknee.Betteryet,pressyourpalmsintothesmallofyour

back.

Squeezeyourglutesandpushyourpelvisforward.Yourpelvis,notyour

chest!Thehipsmustleadandmostofyourweightmuststayontherear

knee!

Relaxandgoback.Getintoarhythmofapproximatelyonerepeverytwo

seconds.

Yourleftfootisforward;youarestretchingthehipflexorsonyourright.

Weaddsomeeasypressesfromthispositiontoinsureproperhipposition(noteDanisleaning

inhispress.wrong!),addsomestabilitychallengesandgetinsomeadditionalpressing.

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HorizontalShrug/CrappyPush-

Ups/ElbowRotations:

HorizontalShrugs

Yearsago,thisexercisewasoftendonewithbenchpressesandwascalledtheHorizontal

Shrug.NowitisoftencalledScapPushupsorwhatwecallCrappyPushups.SimpleshrugyourbodyupanddowninthePushUppositionwithOUTbendingthearms.Godeepandthen

reallyextendhigh.

ElbowRotations

ThesearehalfPushUps.Theonlythingisthatyoudriveyourelbowsback,outandaround

tryingtoreallyloosentheelbowsup.Thatsnottherightterm,butyouwillnoticethatafewofthesemakethewristsandshouldersfeelbetter.Dotherotationsinbothdirections.

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Rosenbergs(DolphinPose):

DolphinPose

MikeRosenberginsistedthatweincludetheseinourwarmups.ThesearetheclassicYoga

movement,butweslideourbodiesthroughthedownwarddogandcobraposeandpumpthat

armpitareaoftheshoulder.Thewebisfilledwithexplanationsofthismovement,sodont

worryifthedetailsarelighthere.

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DownwardDog:DownwardDog

ThisisanotherclassicYogamovement.Wedothiswithourhandstogether(trianglebetween

thethumbsandindexfinger)andinourventspositions.Wemixthiswiththecobra.Thekeyto

thiscombo,again,isthegentlepumpingactionofthehipshightothehipslow.

SteveOremindedmetoaddthatweneedtothinkabout"pushingthegroundawaywithyour

handsandheelsashardasyoucan"ThispositionisaCobra-likepositionfromtheVents.We

mixDogswithCobrasandtrytoreallypumpthembackandforth.

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BirdDog/HorseStanceSeries:

VideoonDansBlog

http://danjohn.net/2011/05/bird-dogs-can-openers-and-frogs/

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CanOpeners:

Samethingasayogapigeonposeexceptyou'remakingsmall

movementsinthe"hot"/tightspotsinaneffortto"grease"thearea

andstretchdeeper.

WatchvideoonDansBlog:

http://danjohn.net/2011/05/can-openers/

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TacticalFrog:

Sameasafrogstretchwithsmallmovementsbackandforthinthe

"hot"/tightspotsinaneffortto"grease"theareaandstretchdeeper

&wider.

WatchvideoonDansBlog:

http://danjohn.net/2011/05/tactical-frogs/

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Get-Ups:

Video:

http://www.youtube.com/watch?v=t-ymPDhyPxg

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Get-UpPlanks:

GetUpPlanks

Thisexercisegoesbyothernames,butdontgetlostinthelanguage.BegininanUpPushUp

position.Raiseyourrightleg,leadingwiththekneeifpossible,ashighandasfartotheleftas

youcango.Holdtherighthandfirmlyonthegroundaslongasyoucan.Reachthefootinto

theHipsHighPositionoftheGetUp.Thatsit.WereturntothePushUppositionwithoutany

specialinstructionsandmovetotheotherside.Thestretchandplankinthisdrillarevery

unusualandseemstobemoretiringthatitshouldbeasyoufirstlookatthemovement.

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Starfish:

Starfish

ThisisoneofMarthaPetersonsmoves.Welayonthegroundandactivelystretchourselves

simplybypushingtherightheelasfarfromthebodyaspossible.Restandrelaxinthatposition.

Then,activelydrivethelefthandintheoppositedirection.Relax.Repeattotheotherside.

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HipHigh:

TurkishGetUpProgression:

Rolltoside(Icallthis"Cuddle")(Besurewhenonyourbackputyour

righteartothegroundatleastonceandyourlefteartothegroundat

leastonce)

Uptoelbow(Raiseyour"straightleg"upanddownafewtimes)

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Uptopost(Icallthisthe"TPosition"likeIuseinexplainingthediscus)

(Ialsolookbackandforthatbothhandsafewtimes,too)(Dotheleg

raises,too)

Tohighhips(TheKey.HoldtheHipsHighforawhileandkeep

stretchingthe"FourKnots")

Rarelydowefinishtheexercise...but,hereyougo:

Tokneel

Tostandandthenbackdown.

The"FourKnots:"Rightshoulder,leftshoulder,righthip,lefthip.

TheyarealsotheFencePoststhatholdthe"chainlink"fence(thecore,

butIloaththatterm)

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OneLegDeadLift

(HingeWork/HipAssessmentBatWing)

BatWing/HingeAssessmentTest:

Atypicalworkoutignorestherhomboids.Developingthismuscleinthemiddleofyour

upperbackwillbalanceyourworkoutandhelpyoustandtaller.Moreover,formostguys

strugglingtogainLeanBodyMass,theyalsoseemtohavepostureissuesthatleadtosoftissueissuesthatleadtolong-termissues.Letsfixitnow.

Grabaheavypairofkettlebellsordumbbellsandliefacedownonabench,restingthe

weightsonthefloor.Pulltheweightsuptowardyourribcage,squeezingyourshoulderblades

togetheratthetopforasecond;fromabird's-eyeview,yourtorsoshouldresemblebatwings.

Thismovementisslight,theweightsshouldmoveupanddownonlyabout6inches.The

higheryoupull,theharderyoushouldsqueezeyourshoulderbladestogether.Perform4or5

setsof5repetitions.Therepetitionsaresimplesomethingakintoanisometricsqueeze.

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Whenindoubt:stickyourthumbsinyourarmpitsonthisdrill.And,itseemstolooklike

BatWingsfromtheside.Inaway,maybe.

WecombineourBatWingswiththeHingeAssessmentTest.ItisadrillIusetoteachtheHinge.Basically,getononefootandHingetheupperbodyforwardandlifttheoffleg.Dont

letthetoeturnoutontheunweightedleg.Keeppullingthebodybackonthesupportedleg

untilthehamstringsreallygettightanduncomfortable.Inthisposition,activelyflattenout

bothbuttcheekssotheyareBOTHhorizontal;dontletonepopup.Thisaloneisworth

learningtodoandwatchingforotherstodoitright.

IfyoucandotheHATright,grababellanddoasinglearmBatWing,too.Youwillfeel

thebodycrampupacrossitself.Itfeelsodd,butitisagreattrainingmovement.

MarthaPetersenHipDrills:PleasegotoMarthasBlogformoreinformation:

http://essentialsomatics.wordpress.com/

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TheActualWorkout(s)*

*Thefollowingworkoutsarewhatwedomostoften:

1.BulgarianGoatBellySwings/GobletSquatMedley(Atruebutt

buster.)

2.Clean/FrontSquatCardio(FibonacciRules!!)

3.Swing/Push-Upcombo's(Mixinadditionalexercisesforfunand

excitement.Forexample:GobletSquats,Farmer'sWalks,Leg

Raises,etc..)

Manydon'tunderstandthatthewarm-upisprettyextensiveandfor

themostpartcomprehensive.Doingjustthewarm-upyouwouldbe

wellserved.However,byincludingaworkout,youreallycanhaveitall.

Youjusthavetopayforitwithhardwork.(Asageneralrule-of-thumb,wetrytogetinatleast200swingsduringthewarm-up.Anyadditional

swingsdoneduringtheworkoutisgravy.)

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TheWorkouts

WorkoutOne:

ButtBlaster4000

ThisisasimpleworkoutmixingthePatternmovementforsquats,the

GobletSquats,andtheGrindmovementfortheHinge,thesillynamedBulgarianGoatBagSwing.Agreatworkoutontheroad,too,bythe

way.

SeethisforhowtodoBulgarianGoatBagSwings:

TheMetabolicSwingArticle

SeethisforhowtodoGobletSquats:

TheStepbyStepApproachIuseforteachingSquats

TheWorkoutissimple:foreveryBGBSyoudo,addaGobletSquat.I

tendtogosimply1/1/2/2/3/3/4/4/5/5butyoucanalsogowith

diminishingnumbersorsimplydosomethinglike2/2/5/5/10/10.With

aheartratemonitor,IdiscoveredthatthiscomboreallyshockedmyHR

upto150andkeptitthere.Moreover,thisworkoutkeepstheHR

above110(forme)foralongtime.So,ifEPOCexists(lookitup),thisis

anEPOCworkout.

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1BulgarianGoatBagSwing

1GobletSquat

2BulgarianGoatBagSwing

2GobletSquat

3BulgarianGoatBagSwing

3GobletSquat

4BulgarianGoatBagSwing

4GobletSquat

5BulgarianGoatBagSwing

5GobletSquat

Thisisthebasicworkoutanditismyfavoritemini-workout.Ifyou

feelitinthehamstrings,youdiditright.Havingsorehamstringsis

usuallyasignthatyourbuttisdoingthework.Asorelowerback

indicatesyoudontknowwhatahingeis,sotakesometimereviewing

ituntilyoumasterit.

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WorkoutTwo:

TheCardioCleanArticleandProgram

Notlongago,Idecidedthatmyjavelinthrowersneededsomething.

Likeanartist,coachingissometimesasmuchaboutinstinctand

intuitionasitisaboutapplyingphysicstothehumanbody.Actually,

sciencecanoftenleadoneastrayasdidthefamousbiomechanical

studyoftheshotputthatdeterminedthatthesecondplacethrowerat

theOlympicsactuallybeatthewinneraccordingtothecalculations.(If

yourememberthecartooncharacterFoghornLeghornandhisattemptstooutwittheyoungEgghead,Jr.,youmighthaveaninsight

intowhythewinnerkepthisgoldmedalevenwhenthesciencegeeks

thoughthegotsecondplace.)

So,Ihadthisidea.Myathleteshavealwayscomplainedaboutsome

kindofearlyseasonmaladyforjavelinthrowers.Coach,myelbow

hurts.Coach,myshoulderhurts.Coach,mybackhurts.

MynormalresponsehasalwaysbeenSo?Compassionisnotmy

middlename(itisArthur,actuallyandIhavedinnerataRoundTable

everynightandthatsalltrue.).But,thisyear,Ihadalreadyhadan

idea.Beforetheseasonstarted,Itookthemouttothebackpartofour

campuswherewehaveasetofMonkeyBars.Ifyoueverwantafull

upperbodyworkoutinaboutaminute,swingfromhandtohandacross

theMonkeyBars.

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Holdon.WhydowecallthemMonkeyBars?InWikipediasdefinition

ofBrachiation,thereisaveryinterestingdescriptionofthetraitsof

brachiators: Sometraitsthatallowprimatestobrachiateincludeshort

fingernails(insteadofclaws),inward-closinghook-like

fingers,opposablethumbs,longforelimbs,andfreely

rotatingwrists.

Soundfamiliar?Yeah,well,lookinthemirror!Aswesooftensayinthe

RKCcommunity,theMonkeyBars(theJavelinThrowerBars?)wereactuallyReverseEngineeringtheJavelinthrow.Inthesamewaythat

theupperbodyworksinharmonytomovefrombartobarmimicsthe

movementofthejavelinthrow.Moreover,itisdifficulttodothis

movementwithoutanRKCapprovedpackedshoulder.And,foronce,

Ididnthearaboutthishurtsinthepreseason.

And,likeallmyinsights,thisonekeptgnawingatmybrainforafew

weeks.TherewassomethingrightaboutthisideaandIknewthatit

wouldhelpme(Helpme.Helpyou!WheresJerryMcGuirewhenIneed

him.)inmyrecentlongventureintostudyingthepotentialofthe

kettlebellclean.

Fortherecord,notlongago,IlookedattheKettlebellSix,thesixcore

movesoftheRKCKingdom(Snatch,GetUp,Press,Squat,Swingand

Clean).ItoccurredtomethatwehadChampionsofeverymovement

withentirebooksbeingwrittenaboutsome(theSnatchandtheGetUp

cometomind)andotherssoinsightfullydrilledandcorrectedthat

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thereisliterallyananswerforeveryquestionsforthemovements,

evenifyoudonthaveanyquestions!

And,thentheClean.InresponsetoanyquestionabouttheClean,theanswerisusuallysomethingasuninspiringasWell,um,itgetsyouin

placeforthepressand,well,weteachitonDayTwo.Ifeltweneeded

aChampionoftheCleanandIlaidthemantleuponmyshoulders!

ThisishowIbeganalongdarkjourneyintostudyingtheKettlebell

Clean.AsanOlympiclifter,Iknewfirsthandtheissuesteachingthe

KettlebellCleanastherearestunningdifferencesbetweentheOlympic

versionandthecorrectKettlebellstyle.IntheOlympiclifts,youfinishwithsoftlegs(thinkofaquartersquatposition)toabsorbtheshockof

theweight.NotsointheKettlebellversionasyoustrivetozipupthe

finish.FromEntertheKettlebell,Page98,wereadthis:

Tenseyourglutesandbraceyourabsdontsuckthemin,

butwallthemupasyouwouldforapunchtoabsorbthe

impact.Dontrebendyourknees.

IntheOlympiclifts,weneedloose,bendywriststocatchthebarbellin

thecleanwithelbowshightonotonlysecuretheweightasyourise

fromthesquatcatch,buttoallowaspringyjerk.Again,thekettlebellis

theopposite:

Thefistshouldbekeptonastraightlinewiththeforearm

andthereshouldbenobendingofthewristinany

direction.Dittowiththekettlebelllifts.Alimpwristbent

backisaguaranteeofweaknessandinjuries.(ETK,90)

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ThebestexercisesIknowforArmorBuildingare:

Kettlebells

SingleandDoubleCleans

DoubleKettlebellFrontSquatsTheKettlebellPressVariations

Barbells

ZercherSquats

SuitcaseDeadlifts

SnatchGripDeadlifts

BenchPress

Curls(TrydoingthemwithaThickBar!)

So,whydoKettlebellCleansworkthegunssowell?Tocontinuefrom

ourupcomingbook:

Ihatebeinganykindofanatomygeek,butIneedtoadd

onething:theKettlebellCleanmightbethebestgun,or

bicep,exercisemade.Now,everyschoolkidknowshowto

makeamuscleshowingoffthebicepandwesoonlearn

thatthetwistingintothegunspositionisalsoabigkey.

ThethirdfunctiontipsusofftowhytheKettlebellCleanis

superiorforrapidgunadvancement:

Thebicepsbrachiiassistsinforwardflexionoftheshoulder

joint(bringingthearmforwardandupwards).Theshort

headofthebicepsbrachiialsoassistswithhorizontal

adduction(bringingthearmacrossthebody)whenthearm

isinternally(ormedially)rotated.Finally,thelongheadof

thebicepsbrachii,duetoitsattachmenttothescapula(or

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shoulderblade),assistswithstabilizationoftheshoulder

jointwhenaheavyweightiscarriedinthearm.

And,honestly,itmakessense.Nopartofthebodyworksinisolation(well,maybethemind,buteventhentrylosingit!)Idiscoveredsome

amazingsorenessinmylatsafterdoingarecentCardioClean

workout(seebelow)andIamconvincedthatwhenyoudosomething

thatisbothheavyanddynamic,goodthingshappen.Inominatethatas

theunderstatementoftheyear.

ThemoreIworkandteachtheKettlebellClean,themoresimpleinsightsIhaveandIamwillingtosharewithourcommunity.Thereare

fewtechnicalcuesthatseemtoneeduniversalreview.

First,theCleanisrelatedtotheSwing.Checkthat:itISaSWING.Dont

deadhangcleantheweight(andthenwonderwhyyoukeepcrashing

intoit!).InETK,wearegiventhesimpledirections:

Pickupakettlebell,swingitbackbetweenyourlegsasiffor

aswing,andbringittotherackinonesmoothmovement.

So,insistonHikePassingeachandeveryKettlebellClean,thenzipup

totherackposition.Remember,itisaSwingthatfinishesintheRack.It

isnotadropandflopbackwards!

HereinliesthegreatissuewithNOTSwingingtheKbelltostart:Youend

upSwinging.Okay,definitionalerthere:InTommyKonosbrilliant

recentbook,ChampionshipWeightlifting,henotes(page132)the

differencesbetweenPullersandSwingers.Folks,wewanttobe

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pullers,orbetterstated:wewanttobeHikePassers.TheSwing

exerciseistheRKCapprovedhipexercisethatwillburnfatandtrain

jumpingbetterthananythingIknow.Tommysconcernisthatmany

leanbackawayfromthebar/bellwellpastverticaltoacceleratetofinish.HecallsthistheSwingasthebodyiscounteringthebar/bellby

leaningbackwardsandcausingakindoffalseacceleration.

IntheRKCCommunity,wecallthisslouching.Dontdoit.Yet,so

manydo.Theyarewrong.

IntheKettlebellClean,itwouldbegreattohaveadevicethatdoesntallowanyrearwardmovementbeyondverticaloftheupperbackafter

thehipsnap.Itiseasytosee,andeveneasiertohear,whenthisis

donewrong.AtthefinishofthiskindofKettlebellClean,thepersons

upperbodytravelsaboutafootforward(toregainvertical)andthebell

travelsafootbackwardstomeettheshoulder.Auugh.Listenforit.

Watchit.Enjoyitwhenothersdoit.Dontdoit.

So,forclarity:

RKCSwing:Greatmovement,doitoften.

TommyKonosSwing:Awfulmovement,dontdoitever.

RememberthesoundadvicefromETK(95):

Throwthekettlebellbehindyoubetweenyourlegs

notstraightdown.Justlikethehikepassfromfootball.

Thecloseryourforearmistoyourgroin,thebetter.The

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tighterthearc,thebetter.Tamingthearcisavery

importantconceptinkettlebellquicklifts.

Dontstartfromadeadstop,adeadhangclean,oraplumblineposition.SwingitandCleanit!

TheSecondgreatrecentinsightinvolvestheelbows.Whereaswall

cleansareagoodstart(protectyourface!),manypeople,especially

thosefromeitherOlympicliftingorasportthatdoesPowerCleansin

training,wanttodolarge,loud,bigelbowmovements.

TrytostresssomethingIcallQuietElbows.Youcanalsousetheterm

SmallElbowsorreallyanythingyouwanttoteachthemovementasa

SwingfollowedbyaRackwithverylittleflairormovementfromthe

elbows.IcontinuetoflailmyleftelbowaroundtoomuchinmyDouble

Cleans.TheMonkeyBarsareactuallyexcellentforteachingthis:try

doingasetwithalotofconsciousarmbendandseehowfastor

efficientyoumove.Theelbowshouldbewhippywiththehandsthe

tipofthewhip,notthebendoftheelbow.Takeafewsetsactively

tryingtoquiettheelbowmovements.

ThethirdelementIamstressingisadrill.Ihavenoticedforawhile

somethingIcallTickTockCleans.Onthefirstrep,thebodyfinishes

justalittleoffverticaltothesideawayfromthebell.Oneach

successiverep,theathleteslowlycomesuptoverticalsothatonthe

finalrep,wehaveasuitablecleanwithaverticalsnappyfinish.Likea

secondhandonaclock,theathleteseemstoTickTocktothetop:

56,57,58,59,Gong!

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Aquicksidenotehere:agoodcoachdoesntcorrectathousanddetails

perrep.Infact,theoppositewouldbetrue:oneshouldstrivetofocus

ononeissueforathousandreps.Irememberaskingagreathighschoolfootballcoachthesecretofhissuccess,hetoldme:Youjustcantlet

yourselfgetboredwatchingthesameplayoverandoveragain.Its

reallyuptoyoutohavethedisciplinetokeepgettingitright.So,when

workingwithsomeone,findandfixthekeyissue.Itsamazingbuttrue:

ifyoufixthebigproblem,thelittleonesdisappear,too.

ThisisespeciallytruewithSingleKettlebellCleans,itisdifficulttogetthepersontozipupbothlegs.Ihavebeendoingaverysimpledrill

calledOffLegSnaps.(Feelfreetofindabettertermasmyoriginality

hasbeenwipedoutbyalifetimeofstealingandcopyingeverythingI

cangetmyhandson.)Verysimply,duringaSingleKettlebellClean,

placetheoffhandontheofflegsQuad.Afterthehipsnap,focuson

makingamusclewiththeQuad.Squeezetheoffheeldeepintothe

groundandfeeleverythingtightenup.ThiswillendTickTockCleans

inaboutoneset.Dontworryifyouneedtocomebacktothis

movementoverandoveragain.Especiallywithstrongermales,there

seemstobeatendencytowanttosimplybullythebellintoplace.

Thissimpledrillseemstocurethatneed.

IthinktheKettlebellCleanhasalsobeenunderappreciatedasacardio

trainer.IknowwehaveallexploredtheavenuesofthesnatchasaVO2

trainerandaManMaker,butIwouldofferthelowlycleanasan

option.Letmeofferanimportantpoint,too:sincereadingMikeBoyles

AdvancesinFunctionalTraining,Ihavereassessedmyopinionsabout

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certainthings.Now,MikedoesntteachtheKBsnatchbecauseofthe

wristbanging.IamsureIhearourcommunityscoffingatthat,but

Mikehasanimportantpoint:ifhisclient,sayayounghighschool

athlete,goeshomeandcomplainstomomaboutthesebruisesandthesoreness,momisgoingtostopwritingcheckstoMikeandhisbusiness

willgoelsewhere.

Myotherconcernabouthighrepsnatcheshasbeenbothgripissues:

first,thegripgoesout.Well,youmightcounter,youneedmoregrip

strength.Well,maybeso,butifourcardioworkoutsaregettingcut

becauseofgripissues,itseemslikewehavethehorsebeforethecart,or,whatever,asIneverknewwhatthatphrasemeantanyway.

Yetanotherissueisthetearingoftheskin.Evenwelltrainedathletes

withexcellenttechniquefindskinissuesonhighrepssnatches.Again,if

youhaveanathletepreparingforthisyetisinthetrainingroomfor

skintears,youmayfindyourcareeronashortlist.

Imustalsoaddthisafterconversationswithsomeofthebrightest

namesinourcommunity:highrepsnatchesseemtoleadtoBrett

JonessconceptcalledUglystyle.Inoticedinmyowntrainingthat

whenIstarttopushtherepsonsnatches,thelockoutbecomesmore

andmoredicey.

Canallofmyobjectionstohighrepsnatchesbeaddressed?Yes,of

course.But,ifyouarecoachingathletes,justrememberthatevery

minuteyouspendonovercomingsomethingintheweightroomorina

drillistimeawayfromtheactualperformanceofthesport.Moreover,

ifyoubecomemorefamousfortheperceptionthatyouarehurting

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yourclientsratherthanhelping,yourincomeisgoingtobeimpactedin

someway.Thisisntagoodorbaddiscussion,merelysome

observationsandthoughtsaboutourapproachtofitness.Ifyoufeel

likeyouneedanotheroption,considertheCardioClean. So,whatistheCardioCleanworkout?Itisverysimpleonpaper

andabitharderinreality.Foramassivehittothebody,dothemwith

DoubleKettlebells,butformostofus,likeme,Ichoosethesinglebell.

ItissimplyasetofCleans,followedbyanactiverestwiththesingle

frontsquat(orDouble)torestthegripandkeepthingsratchetedup.

LetsstartwiththeLeftHand:

8SingleKettlebellCleans3SingleFrontSquats

SwingandSwitchHands

8SingleKettlebellCleans

3SingleFrontSquats

SwingandSwitchHands

5SingleKettlebellCleans

2SingleFrontSquats

SwingandSwitchHands

5SingleKettlebellCleans

2SingleFrontSquats

SwingandSwitchHands

3SingleKettlebellCleans

1SingleFrontSquats

SwingandSwitchHands

3SingleKettlebellCleans

1SingleFrontSquats

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Itsasimplegasserwhereyouendupwith32Cleansand12Front

Squats.Tryitwithaheavybell(Iusemy28althoughcertainlyone

coulduselessormore)andnotetheimpactthroughoutthebody.

Noticehowthesquatsareminimal?Iwouldrecommendyoukeep

themintherangerecommended.Onthecleans,doingmorethaneight

withaheavybellseemstobegintosneakintotheareaoftechnical

issues,althoughyourmileagemayvary.

So,thereyougo:Imstillexperimentingandlearningwiththeclean.I

offersomeinsightsandideasheretoimproveyourselfandthoseyouworkwithinthegym.But,Imnotdone.IamstilllookingfortheHoly

GrailofthecleantheAlternatingDoubleKettlebellClean,butIcant

makeitworkforeveryone.Yet.

Variations:addaPullUpaftereveryFrontSquat(followthe3-2-1reps,

foratotalof12PullUps).Or,addPushUps,samerepscheme

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WorkoutThree:

SwingsandPushUps

Ienjoythequestionsthatpeopleaskme,shouldIjustdomoreswings?Iusuallytellyouno.Iloveswings,Ido,butIliketokeepthe

repsaroundtwentyforreasonsofsafetyandtechnique.No,nothing

badisgoingtohappenusually,buthighrepswingsoftenleadtosome

peopledegradingtheirmovement.So,Iprefertostopattwentyorso

anddoPushUpsorwhatever.

Hereisthekey:theHRmonitorindicatesthatdoingONEPushUpbetweensetsofTwentySwingsreallypopstheHRup.Why?Youhave

togetofftheground.Itisthatsimple:gettingoffthegroundeachand

everytime(Imsuretheactofpushinguphelps,too)isabig

movementandithelpsyoukeeptheheartpumping.

So,foracardio/fatloss/superworkoutmixSwingsandPushUps.

WorkoutOption#1

Swingsfor20seconds

Pushups6

Rest-30seconds

Repeatfor15mins

*Perworkout,increasepushupsby1

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WorkoutOption#2

Swing30secondsRest30seconds

Repeatupto15minutes

WorkoutOption#3

Atthetopoftheminute:

20swings,10pushups,resttheremainderoftheminute.

20swings,9pushups,rest...andsoondownto

20swings,1pushup.

Ifyouwanttodo15minutesstartwith20swings,15pushups.

Nexttimedo21swingseachtime...(Thankstoaussielukeforthis)

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WorkoutOption#4

Swings20Gatheryourself

Pushups10

Finisher--Farmerwalks

*Note:Insteadoftime,addsets

WorkoutOption#5

Inyourowntime:

10swings,10GobletSquats(GS),10Pushups

10swings,9GS,9pushups.

10swings,1GS,1pushup

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WorkoutOption#6

Drivetoaparkyouand...

Ontheminute:

1Swingand1PushUp,thencarrytheweighttothetopofthenext

minute

2Swings-2PushUps,carrytheweighttothetopofthenextminute

Continueuntilyou'refinished

WorkoutOption#7

GobletSquat:10

Rest(lengthuptoyou)

Swingx17->PushUpx7

Rest45seconds

Swingx17->PushUpx7

Rest45seconds

Swingx16->PushUpx5

Restuntilyoucatchyourbreath

GobletSquatx7

Rest/CoolDown

Formoreclarity,theauthoraddedthis:

GobletSquat:"comfortablestop"***

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Rest(lengthuptoyou)

Swingtocomfortablestop->PushUptocomfortablestop

Rest45seconds

Swingtocomfortablestop->PushUptocomfortablestop

Rest45seconds

Swingtocomfortablestop->PushUptocomfortablestop

Restuntilyoucatchyourbreath

GobletSquattocomfortablestop

Rest/CoolDown

(OptionalFarmerWalk)

"Comfortablestop"asinnottraintofailbutdon'tcutyourselfshort,a

laETK

ThankstoDaveMiklasevichwhoputtheaboveworkoutstogether!

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Swing/PushUp/GobletSquatWorkoutfromParkRoad

1PushUp1GobletSquat

10Swings

2PushUps

2GobletSquats

10Swings

3PushUps

3GobletSquats

10Swings

4PushUps

4GobletSquats

10Swings

5PushUps

5GobletSquats

10Swings

FromDanMartin:

5GoatBagSwings

5GobletSquats

5Push-Ups

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1Ab-RollerRollOut

Lather,rinse,repeat.

AnotherfromDan:

10-9-8-7-6-5-4-3-2-1

Swing

10-9-8-7-6-5-4-3-2-1

GobletSquat

10-9-8-7-6-5-4-3-2-1

Push-Up

Gountilyou'redone.

Iwouldsuggestdoingthem10-10-10-9-9-9-8-8-8

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Brettzel

(Closer/calmative):

See:http://www.youtube.com/watch?v=UySxRO95T5E

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Tips:

(Itisalwaysgoodtoremember)*SteveOwantseveryonetorememberthatthetimeonfinishingthe

workoutsisexacting:Continueuntilyouarefinished!Healsolikes

theotherpoint:Gountilyouaredone.

*Swingsshouldberelatedtothebell.Ifyousnapyourhipsandthebell

goes"this"high,well,that'sgreat.Ifyouhaveto,DoubleSwing

with32stoteachyourselfthatthesnapisthekeyasthebellsdon'tgo veryhigh.

*Exaggeratingtheswingisnotagoodidea.Itisanexercisethatgetsits

benefitsfromthesnaptotheplank.It'sotherbenefits,likethe

cardiohit,arejustswellbutsecondary.

*

FromKristinaChang,RKC,Burlingame,CA

Onelessonlearned:integratingmobilityworkintotheprogramisfun,

andisthefoundationforaproductiveworkout.

Onepieceofadvice:Qualityoverquantity.Moreisnotalwaysbetter,

focusonpracticingsolidtechnique.

Rememberfriends:

Thereisnorulesherenoformula.Theideaistobuildup

overtimeandenjoytheprocess.Ifyoucanevermakeitouttoa

workoutcomealong!

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