KFIT Success

I met with Mike Libercci of KFIT USA.  The seminar was powerful and informative.  It gave me a whole new look at the use of a kettle bell.
I am used to hard style.  This method used flow.  I am used to feeling beat up.  This method feels smooth.  I would never put a kettle bell in an older person's hand or use for a special population.  Now, I can't wait to let them get their hands on it.
Sit down, and grasp these concepts.  The grasp your kettle bell and roll with it.

The squat swing -- RKC focused on the hip hinge technique.  Supposedly, the arc of the swing is more effective.  However, the squat swing has a curvilinear path.  The hips have vertical displacement.  The momentum will carry the weight up.  A squat swing keeps a natural curve of the back.  You can observe for rounded shoulders and poor posture.  Imagine a herniated disc, there is no risk to the spine if you maintain that neutral posture.  This technique is safe and effective.  For special populations and athletes.

Russian Twist -- First sit down, legs in front and close together.  Slight knee bend.  This is your counter weight.  Pick up the kettle bell from your side.  Grab the bell by the horns.  Center the bell in front of your chest, lean back, engage your abs, then twist side to side.

The first exercise is meant for your abdominals and obliques.  So use them.  The bell stays in front of your chest and arms close to your body.

A variation involves shoulder movement.  There is greater range of motion.  The arms move side to side, almost lowering the bell to the hips on either side.

This might not seem like much, but take these two exercises and put it into a continuous workout.  See how your legs, arms, and core feel.  Try this for 20 minutes.

30 seconds of Russian twists
60 seconds of kettle bell swings
30 seconds of rest

10 rounds.

Go get 'Em Killer.
Sincerely,
Daniel Beyer
Trinity Strength & Conditioning
NSCA Certified Personal Training
USAW Sports Performance Coach
KFIT Level 1 Kettle bell Instructor

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Contact me at 302-943-3793.