Back again.

As it was pointed out to me earlier this week, I haven't posted anything for a very long while.  My excuse was that I wanted the flyers for the upcoming HKC and Athletic Development Workshops to stay at the top of the page, but if you haven't seen them by now and don't have the dates on your calander will seeing them one more time change anything?

So here is my question today:   If the squat is as simple as it looks (triple flexion) then 1) why do so many people struggle to squat correctly and 2)why do so many instructors struggle to fix it / teach it?

My opinion -which in my opinion is correct- is that the squat is much more complicated than it looks.  Two questions that come to my mind when I see someone that can't squat is can they / how do they  touch their toes and can they / how do they roll over?  Another question  - how do we originally learn to squat (with no instructions mind you)?  From the ground up, but only after we have rolled over, crawled, and pulled up.  Miss one of those steps and squatting won't happen.  But yet as adults, when we come across someone that can't squat how do we typically try to fix it?  MORE SQUAT's or a different type of squat.  Here is an experiment - hit your hand with a hammer.  Remember how it feels and then drop that same hammer from 12" onto your hand.  Feel any different?   Probably not.  If someone can't squat they can't squat.  Period, it doesn't matter what variation they do.    Squatting more won't fix a bad squat, it will just make them more efficient.

Back to how we learn initially - from the ground up.  Roll them, then once they have that down forward bend them (unloaded RDL) emphasizing pushing the hips back.  If they still have problems, time for an FMS.

Also, try this work out:  8 minutes and 30 seconds of turkish get ups.  Under control and using perfect form, attempt as many as you can with a light/moderate load.  I told 2 kids I work with that I do 32 get ups every morning in 8 1/2 minutes instead of drinking coffee.  They didn't buy it , but I finally convinced them.

I decided to try it this AM for my get up practice.  Turns out, they might have been right - but I wasn't wrong, just not motivated enough.

Workout of the week (1/11/2009)

Welcome back to the spring semester!!  Since this is the beginning of the Spring semester, I feel like it is also a good time to get back to some movements that we may have gotten away from.  Of course, those would be the swing and the get up. So, here goes:

SWING WORKOUT
200 Swing Challenge
1.  Complete 200 swings as quickly as possible.  Rest as needed, and record the time.  Don't get sloppy, make sure they are Hardstyle swings and don't get "Soft" as you get tired.

GET UP WORKOUT
Progressive Get Up  
1.  Roll to press, Back
2.  To elbow, Back
3.  To Hand, Back
4.  To High Bridge, Back
5.  To 3-point stance, Back
6.  To 1/2 kneeling, Back
7.  To Standing, Back

Complete this process one side at a time.  Go slowly.  Make sure to crisply and cleanly hit each position.  Shoot for 5 on each side, alternating sides after each one.

If you still have anything left, try another 200 swings.  That should knock the rust out from the holidays and get you back on track for the upcoming semester.

Springfield HKC??

That's right, we are in the process of bringing an HKC course to Springfield.  Keep an eye out for details, but we are looking at a date in April.  AND, there are rumors of having an Advanced Kettlebell/RKC Prep course with Sr. RKC Jeff O'Connor and RKC II Dustin Rippitoe on the following day.