Kettlebility Newsletter – June 2008
Greetings Kettlebell Friends! Well, June is finally here but where oh where is the SUN? Ah well, no matter, we can swing outside rain OR shine!!! Hope to see you all soon, so keep on swinging! ~ Andrea
Please feel free to forward this newsletter on to any of your friends, family, or anyone you think might be interested!
- 1. Upcoming Classes and June Free Work Out Day (B.Y.O.B – Bring Your Own Bell)
- 2. Training Tip – Bottoms Up Get Ups
- 3. New Training Material – Seriously Strong Hands: E-Book RELEASED!
- 4. Group Ordering – Authentic Dragon Door Kettlebells, SAVE ON SHIPPING!!!
- 5. Testimonials – More Kudos! Thanks!
- 6. Individual Program Design – It’s Time To Invest In Yourself
- 7. Download the New HardStyle Catalog Free!
1. Class Schedules –At Least Five People Must Register In Order To Have A Class
**NEW** Morning Kettlebell Conditioning Class in the Southend! 9am Friday mornings at Genessee Park – START YOUR DAY WITH BY KICKING YOUR OWN BUTT!!! Strengthen and balance your core, build endurance and power as you gain flexibility! Revisit the basics, and learn more dynamic exercises to add to your kettlebell toolkit. This one hour class will run as an 8 week session and will be outside rain or shine. Class is in progress, so drop in anytime! Participants new to kettlebells must complete a free half hour introductory session to be arranged in advance of class with the instructor. Email andrea@kettlebility.com to sign up now! Cost $20 per class. Location attached as a pdf file.
**NEW** Weekday Evening Kettlebell Class @ Greenlake! 7:00pm Thursdays at Lower Woodland Park at Greenlake –Get an amazing workout and build your kettlebell skills at the same time. From the basics to more advanced moves, this class will get your blood pumping! 8 weeks of one hour intensive training rain or shine STARTS JULY 3rd. Participants new to kettlebells must complete a free half hour introductory session to be arranged in advance of class with the instructor. Email andrea@kettlebility.com to sign up now, or for more information. Cost $20 per class or pay in advance for the session and get a discount.
Kettlebell Weekend Conditioning Class – 11:45am Saturday mornings at Anderson’s Greenlake Nautilus – June 28th Start Date – sign up now!!! – FAST, FUN, FULL BODY WORKOUT – LOSE THOSE EXTRA POUNDS, SCULPT YOUR FORM, AND GAIN SUPER STRENGTH AND FLEXIBILITY ALL AT THE SAME TIME. Revisit the basics, and learn more dynamic exercises to add to your kettlebell toolkit. This one hour class will run as an 8 week session and will be outside @ Greenlake if weather permits. Participants new to kettlebells must complete an hour introductory session to be arranged in advance of class. Email andrea@kettlebility.com
Body Weight Boot Camp – Tuesday nights, 630pm-730pm @ Greenlake –Drop-ins Welcome! Lots of sweat, fat burning, strength building, fun stuff and fast moving bodies. Come join us, we meet by the rings near the bleachers on the south end of the lake. 8 week session – Cost $20 per class or pay in advance for the session for a discount. Email Kristine at kristine@kettlebility.com to sign up now or for more information!
Body Weight and Kettlebell Conditioning Boot Camp – Thursday nights, 7pm-8pm @ Columbia City Fitness –Lots of sweat, fat burning, strength building, fun stuff and fast moving bodies. Cost $140. You can sign up for the class either by contacting andrea@kettlebility.com
B.Y.O.B. – BRING YOUR OWN BELL – FREE KETTLEBELL WORK OUT! Sunday, June 22nd @ 10amat lower Woodland park at Greenlake, we’ll be in a grassy area between the tennis courts, the soccer field and the baseball diamond (park near the tennis courts and walk down towards the west). If you need to borrow a bell, let us know in advance – we can bring a bunch, so no excuses! Attached is a pdf map of the location, the red ‘X’ marks the spot. Kristine and I hope to see you there, rain or shine, so let’s get swinging!
Kettlebells – the single most effective tool for strength, speed and endurance Buy Now!
2. Training Tip – Bottoms Up Get Ups
Here is a twist on the Turkish Get Up, which will blast your body and empower your grip. Plus, it is just fun…a quick note from Pavel’s newsletter, and a great article from a fellow comrade, Com. Steve Gould, RKC2, who talks about the bottom-up kettlebell get-up recommended by Prof. McGill.
From Power by Pavel: McGill on Kettlebells
World's premier spine biomechanist Prof. Stuart McGill lists the following kettlebell benefits:
- "Steering strength" from drills like the bottom up get-up.
- Balanced development of strength. Kettlebell exercises reveal your weaknesses —grip, hips, etc. —and fix them.
- The lateral component offers a unique challenge for the obliques and the QL —very healthy for your back.
- The ability to train "kime" or karate style focus of explosive effort with exercises like the hard style swing.
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The Get Up Stabilizer
Steve Gould RKC, CFT, CSCS |
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The Turkish get-up is a staple of kettlebell lifting. It literally engages\challenges the entire body. However, specifically targeted are the strength and stability of the shoulder. The stabilizer version presented here preserves the benefits of the Turkish Get-up, but adds another dimension to complete arm stabilization from the wrist to the elbow to the shoulder. The Get-up stabilizer mimics the movement of the Turkish Get-up with one significant change. The kettlebell will be in the bottoms-up position throughout. Begin by lying flat on the floor. Roll to your side and pick up the kettle bell with two hands, Return to lying flat on the floor. Press the kettlebell straight up keeping the shoulder packed in its socket. Plant the right foot firmly on the floor. Push off with the right foot and left elbow. Sit up slowly pushing the kettlebell straight up. Look at the kettlebell throughout the entire movement. Shift your weight to the left arm. Draw your left foot back. Straighten up your legs and posture. Step the left foot forward standing straight up leaning in to the kettlebell for extra shoulder stretch. Reverse the steps slowly and return to starting position on the ground. Work towards seamless movement. Keep the wrist straight, the elbow locked, and the shoulder in its socket throughout. You will need to use a lesser amount of weight than used in the Turkish Get-up. However, the stability factor will be enhanced and grip strength improvement will be an added bonus. Reps should stay in the five or less range, and make sure to work the Stabilizer Get-up equally on both sides. Please checkout http://kettlebellopus.com for other training and workout ideas. |
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3.New Training Material – "Seriously Strong Hands e-book RELEASED" By Brian Copeland RKC
I was very honored to have been asked by Brian to read his new e-book just before he released it. For anyone that has ever been interested in grip strength and all the varied feats of strength related to the ‘sport’, this is a MUST read.
For someone like me, who never really thought about tearing a deck of cards prior to seeing it done at my first RKC event (The amazing Brett Jones, Master RKC – tearing decks of cards, phone books, bending red nails, etc… http://www.appliedstrength.com) and then not thinking much about it thereafter, reading THIS book really got me excited about grip training and the old card tearing thang. Not only is it a cool parlor trick to impress your friends, but just way cool.
Brian’s book is fun, fast and packed full of good training tips – and dovetails as a very nice adjunct to kettlebell training – check it out!!!
"In his ebook Seriously Strong Hands, Brian Copeland has put together a no-nonsense guide for the aspiring gripster. Filled with useful tips and no fluff, it is a valuable resource for the beginning grip enthusiast."
- David Whitley, Sr. RKC
"In his ebook Seriously Strong Hands, Brian Copeland has put together a no-nonsense guide for the aspiring gripster. Filled with useful tips and no fluff, it is a valuable resource for the beginning grip enthusiast."
- David Whitley, Sr. RKC
4. Group Kettlebell Order –
Save on shipping and get the best: authentic Dragon Door kettlebells. Email me (andrea@kettlebility.com) and tell me what you want and we’ll put in a group order and save a bundle on shipping. Orders need to be placed no later than July 1st. Here are the sizes available – approximate prices at http://www.kettlebellkettlebells.com/index.html?kbid=3838 :
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10 lb./4kg Kettlebell
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14 lb./6kg Kettlebell
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18 lb./8kg Kettlebell
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26 lb./12kg Kettlebell
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35 lb./16kg Kettlebell
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44 lb./20kg Kettlebell
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53 lb./24kg Kettlebell
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62 lb./28kg Kettlebell
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70 lb./32kg Kettlebell
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79 lb./36kg Kettlebell
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88 lb./40kg Kettlebell
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106 lb./48kg Kettlebell
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5. Testimonials – Thanks For All Your Support! Keep Training Hard!
Andrea's attention to detail, her ability to clearly instruct on using the proper form paired with her passion and depth of knowledge make her one of the best trainers I have ever had. As a former firefighter, I have had many (20+) years of experience with personal trainers and pushing my body to its physical limits. Andrea's expertise has helped me become more functionally fit. Plus, she is blast and makes all the hard work fun!! Alaina – Seattle
I have been lifting kettlebells since 2001 and did the RKC certification in February 2002. Over the years, I tried, unsuccessfully, to introduce kettlebells to my wife. When I saw Andrea in Hard-Style magazine, I hoped Andrea would be able teach and inspire her. Andrea not only succeeded with my wife but she has also helped me to sharpen up my form and teach me in the Hard-Style technique. Andrea is knowledgeable, enthusiastic, positive and tough. She is a good troubleshooter and has great attention to detail. Jeff M. Johnson - Seattle, WA
6. Individual Program Design
It’s almost July – come on sun!!! Swim suit weather finally is here! Whether you just want to look better, feel better, move better, are an athlete who needs to perform better at their sport, have a job that requires strength and endurance, or have an injury that you want to rehab/recover from, we can help you get healthier, move faster, work harder – we can help you get there. What is personalized program design? Custom ‘personalized’ training programs are created just for you. Your goals, time, lifestyle, equipment availability, space requirements, are all taken into consideration. Don’t have kettlebells? Have dumbbells? Barbells? Just your own bodyweight? No problem – you can follow your Custom Training Program on your own at home, at the gym, on vacation – wherever!
Who needs Custom Program Design?
- New to Exercise: You know you want to get ‘in-shape’ but you don’t know where to start. We can show you what to do and how to progress.
- Wants to Work Out at Home: Your Custom Program is based on your lifestyle, time, equipment or lack there of.
- Hates Gyms: Lot’s of folks hate’em – train at your own home with whatever equipment you have. It’s incredible what you can do with your own bodyweight if that’s all you have.
- Don’t’ Have Time: If you’re tired of making excuses, it is amazing what you can do in just 20 minutes 3-4 times a week. We can show you how – and get ready to sweat!
- Been Training for Years But Haven’t Quite Reached YOUR Goals: A new perspective on training is in order. You also need an experienced professional coach to show you the way. We can show you some new stuff that will jump start your body!
No excuses, treat yourself and make it REAL – You deserve it! Contact us now!
7. Download the latest Dragon Door HardStyle Catalog Free by clicking on this link: http://www.dragondoor.com/pdf/aid/hard-style_3838.pdf
The HardStyle Catalog has great articles and a wealth of information – check it out!
Thanks for reading! Train hard and enjoy the pain!!!
Posted in
Submitted by Kettlebility on Fri, 08/29/2008 - 5:18am.
