Archive for February, 2011

Let’s Go Clubbin’

After all the great mobility movements we learned from Jason Dolby of the Orange Kettlebell Club it was time to further expand our training knowledge and loosen up our shoulders before the kettlebell training .

In this second installment I will go over some of the very basic Indian Club drills Jason Dolby taught us during these two days.

According to Jason “Indian clubs are great for healthy shoulder mobilization before and after training.”  Indian Club movements provide many benefits before and after your kettlebell sessions including:

  • Gain new range of motion in the frontal, sagittal, and transverse planes.
  • The dynamic traction created by the moving clubs will help create freedom in stubborn connective tissue.
  • Help prevent shoulder issues such as: sprains, strains, dislocations, separations, bursitis, arthritis, impingements, and instability.
  • Help increase circulation.
  • The Indian Clubs will help assist in bettering your postural alignment and structural integrity through mobility of the numerous joints in the upper body and spine.
  • Preventative modality; the use the clubs regularly could potentially save medical and physical therapy bills down the line.

Below are many of the Indian club exercises we performed before during the workshop. I have a video below demonstrating the movements.  Jason constantly emphasized two important concepts while performing the movements:

  • Let gravity move the clubs through the range of motion, no excessive force
  • Let the breath fall with the clubs

It is important to note that I am not and expert at these movements; I have only been practicing a few weeks.  I am working to become better each time I do them; therefore my technique might be off at times.  Some of the movement names might be different because I had a tough time writing and swinging the clubs at the same time.

Again please excuse my ignorance and let’s begin; Indian Clubs:

Folding Arc

Falling Arc (Frontal Plane)

Falling Arc (Sagittal Plane)

Chest Openers

Rotating Guard

Spinning Blade

Comb Overs

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Orange Kettlebell Club Workshop Hi-Lights

We have some very informative video hi-lights from the Orange Kettlebell Club workshop. John Wild Buckley, Jason Dolby and Nazo demonstrate the finer points of the swing, rack position and long cycle. Check out the video below;


Sunday, February 27th, 2011 Kettlebell Training, Videos No Comments

Full Body Mobility Series

Last month I had the wonderful opportunity to attend a mobility, Indian clubs and GS kettlebell workshop at Juno Fitness Oakland California put on by all three members of the Orange Kettlebell Club John Wild Buckley, Jason Dolby and Nazo.   These three travel to the far corners of the earth to learn from the greatest teachers and coaches and share their knowledge and experience with other during these workshops.

In this first installment I will go over some of the mobility drills Jason Dolby taught us during these two days.

Mobility drills are great to perform daily for several reasons:

  • They get the joints, muscles and nerves primed for the upcoming training sessions, which reduces potential injuries
  • Diminish joint and muscles stiffness from the previous training session
  • Balance the body between sides, we often have one side that is more mobile and flexible than the other
  • Postural re-alignment through balance of opposing muscle groups.  Hyper-mobile/flexible areas are usually opposed by Hypo-mobile/flexible opposing muscle groups.  For example when you sit at a computer all day the muscles in the front of your body (ex. Pectorals) get short causing the muscles of the back of the body (rhomboids) to be over stretched.   Over time this leads to all types of postural problems and gives that hunch-back appearance.

Like with any form of human movement it is important to adhere to a few guidelines in order to perform the drills in a productive manner.  These main principles are.

  • Good Posture, Always.  Jason kept telling us to imagine a chain pulling the top of our head upward when we were doing these drills.
  • Start from the feet and work towards the head.
  • Motion should be fluid; start with and small range of motion and do not force it, it will increase over time.
  • Learn to breathe with the moments.  Breathing lowers tension and allows for more fluidity.
  • In terms of sets and reps low volume/high frequency might be the way to go.  Do each movement daily for 1 set of 6-10 reps.  I tend to focus on my weaker areas more than the mobile ones.

Below are many of the mobility exercises we performed before we trained during the workshop. I have a video below demonstrating the movements.  It is important to note that I am not an expert at these movements yet and I am working to become better each time I do them; therefore my technique might be off at times.  Also I do not know the technical names for the movements so I apologize for that.

So if we are all past my ignorance and low-level skill set then without further adieu; Mobility Drills:


Staggered- Stance Single Foot Roll

Wide Stance Double Foot Roll

Foot FistàDorsi-FlexàFlattenàDown

Flat footàDorsi-FlexàFoot FistàDown

Ankle Figure 8’s (Horizontal Movement)


Pelvic Tilt – Forward/Back

Pelvic Tilt – Side/Side

Pelvis Figure 8’s (Horizontal Movement)

Hour Glass (Two Directions)

Thoracic Spine:

Chest CavesàShoulder Retraction

Cervical Spine:

Clean Rotation

Lateral Tilt

Protraction/Retraction (“Chicken Head”)

Head Figure 8’s (Try both Horizontal and Vertical Directions)




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