Kettlebell Workout Inspired by the Chicago RKC Workshop

RKC Workshops are ALWAYS inspiring - even if you're there running around as a sober theoretical lovechild of Barbara Walters and Hunter S. Thompson. (I was interviewing people at the event - which was a fantastic experience I hope to repeat).    During a few moments of resting/observation/backing up files to my computer I managed to catch a few of the lectures and brought home a little "recap workout" for my Winter Park Kettlebell Small Group.  

Have you tried the "Dead swing" aka the "athletic swing"  the "hardstyle" swing?  If you have no idea what I'm talking about, please check out this cool new DVD from Mark and Tracy Reifkind (husband and wife RKC team!): Mastering the Hardstyle Swing: The Ultimate Exercise for Fat Loss, High-Yield Cardio and Explosive Power (review forthcoming - the program is over 3hrs long and I want to make sure I dish on the details for you)

OK! On to the workout, after some joint mobility, I showed the guys how to do the dead swing - basically you set the kettlebell down and re-hike before every swing.  This was a great opportunity for us to work on our hikes, our hip hinges, and our flat back posture.  In Girya Girl's gym you don't get away with sloppy form... so practice makes perfect and this type of swing is fantastic practice.   The group was split up into A and B - we did several "I go you go" ladders, taking minimal rest - when one group is swinging, the other is resting:

• Group A - 1 dead swing while Group B is resting
• Group A resting, Group B - 1 dead swing
• Group A - 2 dead swings, Group B is resting
• Group A resting, Group B - 2 dead swings
• Group A - 3 dead swings, Group B is resting
• Group A resting, Group B 3 dead swings

Repeat this cycle to suit the conditioning of your group - and once they know what they are doing, don't be afraid to make these HEAVY SWINGS.   Personally, I'm using it as an excuse to buy a couple more heavy kettlebells from Dragon Door, ASAP.  I've got a big guy in that group and would like to see him really challenged with these.

We then took a good solid 10 minutes to review and practice Get Ups both with and without moderate weight.

OK - this next part is very similar to the grad workout designed by the FIRST Beast Tamer EVER - Senior RKC, Shaun Cairns:

Choose a moderate to light-ish kettlebell - you're going for 6 rounds - try and do all of this straight through!

• Right hand - 10 1 arm kettlebell swings, 1 snatch and lockout at the top.  HOLD up there for 30 seconds.  Keep your shoulder strong and in the socket - don't let it creep up! 
• Left hand - 10 1 arm kettlebell swings, 1 snatch and lockout at the top.  HOLD up there for 30 seconds.  Keep your shoulder strong and in the socket - don't let it creep up! 
• Strict plank - 30 seconds

 Finish up with joint mobility and always make sure to get plenty of water!  ENJOY!