For the past ten years, I have had the extreme pleasure of helping people get stronger, faster, and more flexible. My mantra and phrase that defines who I am and what I do is, “Give people the freedom to pursue any athletic endeavor for the rest of their lives”.
During the course of this journey, I have had the opportunity to travel all over the world teaching seminars, leading RKC and RKC-II certifications, and speaking at events.
A key concept I teach is the importance of being able to complete a training session without first overcoming multiple barriers. It’s important that you have something you can do quickly, that doesn’t require a lot of fancy equipment, and that doesn’t require you to drive to a gym. This is key for long term consistency, the biggest factor in your fitness and health success.
You need something you can do at home with minimal or no equipment. Even if you regularly go to the gym, you still need a go-to “plan B”.
As I’ve gotten busier professionally, I’ve fallen in love with the kettlebell again. In fact I may be in love with it more than ever. Kettlebell training is efficient, effective, variable, and simple.
But, with great power comes great responsibility. While the kettlebell is a truly exceptional tool, it is also dangerous if used improperly.
One of the things I love the most about kettlebell training is the freedom of movement. This potential for creative movement should be encouraged and allowed to grow organically. But, it is also why laying a proper foundation in kettlebell training is so important. Taking time with the basics allows you to move forward safely—forever.
Before you start using kettlebells, be sure to ask yourself the following questions:
- Do my hips move?
- Are my hips strong?
- Does my core stabilize my spine? Or does my spine try to compensate for my hips?
Today I’d like to share one of those tactics with you. I hope that it helps you progress, so you can safely get to the really fun stuff.
If possible, spend about 30 seconds with each of these drills:
1. You must make sure the hips are mobile. I like practicing movements from half kneeling.
2. Once the hips are mobile, glute activation is necessary. Any bridging variation will do, but the choice should be appropriate and easy for the athlete.
3. Lastly, lock in this new pattern with concurrent core activation and hip mobilizations.