Kettlebells OKC Style: Workshop Review: Part II

In the first article I reviewed my first day at the Orange Kettlebell Club (OKC) workshop.  In the first article I highlighted John “Wild” Buckley’s insights into the mindset, philosophies and execution of the basic kettlebell movements; primarily with deadlift, swings, and presses.  The second weekend built upon these basics and took it to the next level focusing on proper breathing, cleans, jerks and snatches.

Once again I am taking the opportunity to pass along the knowledge I gained. In this article I have pictures of me trying to show the difference between the RKC style and the OKC style of kettlebell lifting.  I have not even come close to being well versed in the OKC style of kettlebell lifting so the technique pictures will not be perfect but should be enough to distinguish between the two types.

Now on to the OKC intermediate workshop review:

Clean

John expressed that the clean is the intermediate position for the kettlebell jerk.  It is a place to set up for jerks and it is also the place where you can rest between repetitions of jerks.  In order to rack properly and create the resting opportunity it is important to distribute the weight [of the kettlebells] evenly through the body.  The knees should remain locked, not loose, and the kettlebells should be aligned with the forward sitting hips.

One major difference between the RKC style rack and the OKC (and GS, kettlebell sport) style is that with the OKC style, the kettlebells will sit much lower on the body with the eventual goal of your elbows resting on your hips.  This is not an easy task especially with two kettlebells.  For many it is a technique that must be shaped throughout the years along with increasing the flexibility of the upper back.

Bringing the kettlebell down into the backswing from the rack position to set up another repetition also requires a lot of skill and technique refinement.  John suggests that you gently cast (pushing the kettlebell away from your body so it drops intot the swing) the kettlebell away from you at a high point around chest level.  You do not want to cast the bell too low or else it will want to drop forward and get away from you.  You can cast the kettlebell properly by using the body away from the kettlebell itself.  This way the kettlebell will stay close to your body allowing the arm close to the hips so it connects to the leg allowing the body to absorb and carry the weight into the backswing then using the leg to propel the weight back up into the rack position.

Jerk

The jerk is a way to get the kettlebell overhead from the rack position.  Unlike a strict press, the jerk uses leg and body drive to accelerate the weight off the rack position just enough to allow the body to get underneath the weight until it can be locked out overhead in the standing position.  In the GS style they can do hundreds of jerk repetitions in a single training session, so technique and energy conservation are key.

John reemphasizes the necessity of a quality rack position.  A good quality rack position allows for proper anatomical breathing and loads the body to properly transfer energy from legs, through the body and to the arms.  John states that you should think about subtlety coiling your body like a spring before you jerk, then perform a thoracic (upper body) bump to get the kettlebell off the chest, get under the weight quickly and then get the weight over your hips (for stability) by sticking your chest out and extending your hips back while locking your knees.  This will get the kettlebell in a safe and stable position over the hips.

You can bring the kettlebell back down toward the rack position by dropping the elbow downward as you lean back slightly.  You can literally use your body to catch the kettlebell back into the rack position or you can get it near chest level, cast forward and go into a backswing.

Snatch

John says the key to performing the Snatch for continuous repetitions is to create a wavelike motion, where you are “literally rolling your body underneath the kettlebell.”  To do this you have to think about the techniques used to jerk the kettlebell, because, according to John, the snatch is essentially a kettlebell jerk without going into the rack position.  Unlike the RKC style snatch, GS athletes tend not to use a shoulder high pull to get the kettlebell back and up into the top position; this creates too much fatigue of the shoulders and grip by changing the direction of the kettlebell mid flight.  Instead John likes to let the kettlebell go where it wants to and then “sneak under the kettlebell.”  Proper hip drive from the swing, generating force behind the kettlebell and torso displacement at the appropriate time so that you move with the energy of the kettlebell; the kettlebell snatch can be done in a effortless pattern to achieve the wavelike motion and allowing for your repetition numbers to climb.

Remember the goal is to flow; it is not catching the weight at the top and dipping underneath.  By constantly practicing the jerks you can transfer that skill over to your snatch and you can learn to “sneak under the weight” without disjunction of the body and without using too much force that will fatigue you quickly.

One note about breathing during high repetition snatch work is that it’s best to practice the anatomical breathing that I talked about in the first article.  Anatomical breathing generally calls for inhaling at the points where the kettlebell is away from your body so more air can be taken into the lungs.  Proper anatomical breathing for the GS style snatch is as follows:

• Inhale – Upswing
• Exhale – Top of lockout
• Inhale – At the initial drop of the kettlebell into the backswing
• Exhale – At the bottom of the backswing

Anatomical breathing is initially difficult to learn, especially when you are used to paradox breathing like I was taught.  John says that in the beginning one should not focus too much on breathing at the appropriate time because it will compromise snatch technique which is most important.  According to John, “just breathe.”

I always learn a ton when I train with John “Wild” Buckley at the OKC.  It makes me think about all the small details that correspond with physical movement.  In essence, kettlebell movements are not difficult to learn but when you want to take them to the next level whether it be using more weight or adding more repetitions, it is essential that the movements not only be practiced but understood at such a level that when you perform the movements there is minimal effort and maximal efficiency.  You become one with the kettlebell and when you occasionally lose that connection, you are in tune to get that connection back.  This takes not only a complete understanding of the movement but a high level awareness of your body.

There is always something to learn and I will be the first to admit I know almost nothing when it comes to GS style of kettlebell lifting.  That is why I seek out those who are better, to improve myself and hopefully, one day, to gain a high level of connection and understanding of my body.

Want to learn more check out John’s site here

Tags: clean, jerk, Kettlebells, snatch

Kettlebells OKC Style: Workshop Review: Part I

I had the outstanding opportunity to participate in two Orange Kettlebell Club (OKC) workshops this past month.  Once again John “Wild” Buckley opened his doors and his training mind and I was eager to learn.  The first workshop was the OKC basics consisting primarily of swings and presses.  The second weekend was the intermediate level, focusing on proper breathing, cleans, jerks and snatches.

I don’t like leaving my readers in the dark and disappointed for not being able to participate along with me so, once again I am taking the opportunity to pass along some of the training gems that I received.  I have divided this article into two parts for easy comprehension and digestion.  I have supplied the article with pictures, doing my best, to show the difference between two different styles (RKC and OKC).  I have not even come close to being well versed in the OKC style of kettlebell lifting so the technique pictures will not be perfect but should be enough to distinguish between the two styles.

Let’s start with the beginner level workshop review; so without further delay let’s get into the good stuff.

Mindset

John is full of wisdom and simple analogies that reflect his philosophies of kettlebell training.  His best analogy for understanding and properly progressing with kettlebell training is his Honda vs. Ferrari analogy.  Simply stated by John that when you are learning to drive you start with a Honda not a Ferrari, when you are learning kettlebells or a new movement within kettlebell training you go with a light bell, master the movement and then begin to progress whether it be with weight, repetition, or volume increases in training.

I could not agree with him more and this concept eludes most of us during our training times.  Moving a heavier weight with subpar technique because we can is not the right mindset for successful training and may lead to many injuries down the road.  When switching to a heavier kettlebell or adding reps or time within a set, the technique used should transition seamlessly.  I know for my current training I set the kettlebells down if my technique deteriorates and I am not able to correct it with the next rep.

Deadlift

The deadlift is a primary movement that transitions into the swing.  One of the best tips John gave for the deadlift is through another analogy of visualizing that your body is opening up like an umbrella; you start from the bottom (ground). At this point the umbrella is tightly closed. You then extend through your hips (as if you were expanding an umbrella to open wide) until they are underneath you and supporting your body at the top.

When the technique is successful and consistent he likes to transition into the two-arm swing by manually pushing the kettlebell into the backswing at the appropriate time.

Swing

According to John, the swing is all about patience and appropriate timing.  Kettlebell movements are all about appropriate lines and angles, when to use force and when to relax; and my personal favorite: when to be a palm tree vs. an oak tree.  During different phases of the swing you want to be able to move freely with the movement of the kettlebell like a palm tree in the wind and when you need to lock out at a particular phase of the movement you need to stabilize your body and make it unmovable, like an oak tree.

The swing is the foundation for all of the other dynamic kettlebell movements so it is important to not only perfect this technique but to refer back to practicing the movement frequently.  A proper swing allows for a more effortless movement and manipulation of the kettlebell which transfers well into more dynamic movements like the clean and snatch.

A proper swing begins with a proper grip.  John teaches more of a sport-style of kettlebell lifting where they often perform many repetitions for a single set.  For a stronger grip which decreases stress of the elbow joint and minimizes ripping of the calluses, many sport kettlebell lifters grip the bell with their fingertips.  John does note that the fingertip grip may be difficult to utilize when using very heavy kettlebells.

After the grip is set it’s time to learn the swing with the goal being to generate the right amount of force at the appropriate time to get the kettlebell to move upward.   To do this it is wise to become one with the kettlebell, especially on the backswing.

During the backswing John advises to be patient and when you feel the kettlebell start to go downward, allow your body to go with it and into the backswing.  It is during the backswing that you avoid allowing the kettlebell to go below the level of the knees which is bad technique and a possible back breaker.

John provided two great tips to avoid the kettlebell traveling below the knees on the backswing:

1. Wait until the kettlebell is very close to the body before beginning your backswing and
2. Allow your arms to physically connect with your thighs during the backswing.  This connection also adds more power when accelerating the kettlebell back up, acting like a coiled spring when you launch your arm off of your hip.

Proper timing of the hip drive is key to generate the power to move the kettlebell upward.  Much like the deadlift, the hips extend moving the kettlebell upward and at the top the hips are forward and the legs are straight.  While performing the swing it is crucial to maintain your equilibrium and proper body alignment.  Failing to get the hips forward and underneath you puts your body out of proper alignment and when repeated over and over again you are on the road to injuryville.

One nuance with the swing that distinguishes the hard style (RKC) and the sport style (GS) is the way the styles differ in decelerating the kettlebell at the top of the swing.  The RKC style has a putting on the brakes effect where the lats lock the bell down and keep it from going any further.  In the GS style, John uses his body to lean back slightly to decelerate the upward motion.  He does this in order to not fatigue his muscles so a high number of repetitions can be achieved.  Either way you choose to decelerate at the top, the most important point is getting the hips underneath at the top to achieve proper alignment.

Press

After numerous swings we worked on pressing and there were some greak take home points.  When you grip the kettlebell during the press, the handle will slide away from the finger tips and rest across the palm in a 45 degree angle.  Before the press the kettlebell will rack against the chest for support.  When beginning the press, drive your fingertips into the handle and begin your press.

Again understanding proper body alignment during a press is essential.  When pressing the kettlebell make sure that the kettlebell is kept directly over the hip at all times; failing to do this will lead to “instant death” as John comically puts it.  At the top of the press, much like the swing, the legs are locked, hips are forward and under the kettlebell.  John’s style has his chest slightly more forward than his hips.  He calls this the “hood ornament” position.  This position was new for me since I have been training more of the RKC style press lockout which has the chest back and the arm aligned with the hip.

Breathing

Breathing was briefly discussed and would be put into practice more during the intermediate workshop.  He stated that there are basically two types of breathing and breathing is crucial in dictating the pace of your movement.  Here are the different breathing styles for kettlebell lifting:

Paradox Breathing – Exhaling on exertion.  This method is good for maximal efforts and body stability when you don’t need a lot of air.

Anatomical Breathing – Inhaling on exertion.  GS lifting requires a lot of oxygen and this method allows for a greater amount of air to be taken in which will slow the buildup of lactic acid in the muscles allowing your muscles to last longer and potentially produce more work.

I had a blast during the beginner kettlebell workshop and learned a ton from John “Wild” Buckley.  Next month I will bring you Part II of this article covering what I remember from the intermediate workshop.

In the meantime check out John’s site here:

http://orangekettlebellclub.net/

http://www.orangekettlebellclub.com/

Tags: Kettlebells, OKC, RKC

Kettlebells and Grip for Power and Strength: Seminar Review

On Sunday May 2^nd I had the wonderful opportunity to attend a seminar put on by Laree Draper of Dave Draper.com Not only did it have three great RKC Kettlebell instructors, Dave Whitley and Mark and Tracy Reifkind, lunch and a DVD of the event was included and it was all right in my own backyard.

Now don’t kick yourself too hard for not attending because I am going to filter through my numerous pages of notes and present you with the wisdom passed down from these three great coaches.  So sit back and let’s get ready to learn.

Dave Whitley

If you have been following the iron game for a while, then the name Dave Whitley (aka The Iron Tamer) should come as no surprise to you.  I was very excited to meet and learn from Dave because this was going to be my first opportunity to do so, and he didn’t disappoint.  For those of you who don’t know Dave, he went from his early years as a KFC employee to being Master Level RCK instructor and Old Time Strongman performer; and what a performer he is.

Dave’s morning session consisted of performing several feats of strength from the classics such as, card tearing and horseshoe and nail bending to two feats I have never seen before live which left the crowd speechless; rolling up a frying pan into, what he calls, a Redneck Hotdog Cooker, and performing a Turkish Get Up with a kettlebell while leveraging a sledgehammer.

Dave related these feats of strength into lessons we could learn from Old time Strongman training.  According to Dave, the two basic principles for getting stronger are:

• Practice
• Progressive overload

Dave states that, “Strength is practice.  If you practice poorly the result is poor movement.  Movement is King.  Adding strength to a dysfunctional movement pattern will add to the dysfunction.”

Progressive overload is simply doing more over time.  Dave explains this is best achieved through:

• Working primarily with multi-joint movements
• Starting out almost too light with the weight and progressing very slowly, adding little by little
• Tracking progress with a workout journal

Dave later applied the first principle of strength and explained how to use the second during our afternoon session when he completely dissected our get-ups and touched on the windmill and bent press.

Where feats of strength are concerned, Dave states that isometrics are missing from too many training programs.  His gave an example if one could not bend a certain grade of steel it is useful to try and bend it anyway.  This helps apply proper execution of strength in certain positions during the bend.  Working on the set up and generating strength tension in a proper set up will eventually help get those bigger bends.

For more information on Dave and his philosophies on strength, check out his website at Irontamer.com

Tracy Reifkind

At this seminar we had to earn our lunch and to do this we had to pass a workout concocted by the Queen of the Kettlebell Swing, Tracy Reifkind, RKC.  Tracy first told us of her kettlebell origins from simply using the swings to incorporate into a weight loss routine for herself and then it turned into an obsession.  She not only performs numerous swing sets for over an hour during her own training, she has formulated a system to get her clients to progress towards the same thing.

After her introduction, we briefly went over the 2-hand swing, 1-hand swing, and how to alternate hands during the swing.  She then went into how to perform a certain number of repetitions during a designated time interval.  If we needed to get 12 reps in 15 seconds of work we were taught how to lock down our lats and reverse the kettlebell safely into the backswing to get the next rep done quickly.

After her crash course, we grabbed our kettlebell and we were off.  2-hand swing ladders consisting of a determined amount or reps over 15 seconds of work and then 15 seconds of rest.  We then mixed it up with 2-hand and alternating hand swings, trying to get a certain number of reps for time.  At the end of the 50 minute workout, many of us were toast and every one of us did not smell so good.

Despite how difficult it sounds to perform, Tracy continued to emphasize her main point which is simple, “Do what you can.”  With this type of program she can train several people at once even if they are at different ability levels.  If you only get a few reps during a certain time interval, then you stop; if you are tired, sit one out.  Everyone is always in the same workout and it’s easy to track your progression (remember what Dave Whitley said), when you add more reps, sit less work reps out, and loose some body fat the positive progression is on!

For more information check out Tracy’s blog

Mark Reifkind

If anyone can talk about the Lats; The Super Muscle, for an hour and a half and make it sound interesting it’s going to be Master RKC Mark Reifkind.  To quote Dave Whitley “Mark has forgotten more information than I have ever learned.”  After hearing Mark speak for a few moments you realize this is true.

Mark stated that, “All movement of the body is done through the intricate connections and interactions of muscles.”  By just looking at the various origins and insertion of the lat muscle you can easily see why he calls it “the bridge between many joints.”  Though the muscle is readily used in so much of our human movement, he states that, “It is very hard to activate.”

Mark gave us several drills and cues helping us to activate and utilize our lats for different moments for superior strength increases.

Deadlift – Lats help increase strength by locking down the upper body when they are close to the body drawing the shoulders back and the chest up.

Kettlebell Swings – Lats are responsible for optimal kettlebell control.  If you do not use them, by connecting them to the body during the backswing, or locking them down at the top of the swing, moving a kettlebell through the swim motion properly is not going to happen.

Perhaps the most obvious case for poor lat activation comes during the kettlebell press, yes the press.  Mark emphasizes that if someone were to press a heavy kettlebell for one repetition, they best learn how to engage their lats or, most likely, they will not get the weight up.  Some of Mark’s keys to getting the lats to aid your press after a good clean are;

• Pretend you are “squeezing a sponge” again the side of your body, this will tighten up your lats
• After cleaning the bell and squeezing the sponge try some rack walks where you take the kettlebell for a walk around the gym a few times
• Try a few “lat bumps” to initiate the pressing movement.  When this happens the shoulder should pull downward allowing it to be stable and the press to be strong.
• Think about pressing with, what Mark calls, a virtual shoulder; the wrist is completely straight, you should press back, through the contact point of the kettlebell, and through the muscle belly of the bicep rather than with your shoulder.  If you think too much about the shoulder performing the movement, it will have a tendency to rise up making the joint less stable and the lats inactive.
• At the top of the press, further work the lats by actively pulling the kettlebell back down to the racked position as if you were going to perform a chin up.

I can’t say enough good things about the equality of instruction that Mark Reifkind delivers.  Check out Mark’s site here

If you really want to learn from great kettlebell instructors I suggest you seek these three people out.  I am glad I took this opportunity to learn from them and I walked away a better instructor than when I walked in.

Tags: Kettlebells, RKC