Från ”Diesel Crew”

If you’ve been around the NET at all, you’ve seen a lot of video clips where people juggle kettlebells.  There are tons of different ways to juggle kettlebells.  I’ve seen guys do it behind their back, going between their legs, and even juggling more than one bell at a time.

While you may also have the goal of mastering the art of kettlebell juggling, it’s important to start out on the right foot or else you could get very frustrated and maybe even injured by improper technique. The way I started out was by performing what I call the Forward Flip and Catch.

In order to get started with kettlebell juggling, it’s important to understand a few simple points.

Juggling Starts With a Swing

In order to juggle a kettlebell, you have to be able to get the kettlebell up near the chest and neck area.  Once the kettlebell is in this position, you have a window of opportunity to impart other forces upon it to make the juggling possible.

If you are dealing with a heavy kettlebell, I’m talking something over 50 lbs, then you need to get your whole body involved to get the kettlebell up high enough.

This should be done by performing a swing.  If you are no good at kettlebell swings, then you should master that movement before moving on to juggling.

The swing looks like this.

The Swing

The bell is projected to this height not just by lifting it with the shoulder and arm, but rather it is propelled to that position by the lower body, especially the power of the hips and glutes.  After the kettlebell is pulled through the legs, the hips are snapped and the bell travels upward in its trajectory. This hip power is also responsible for getting the flip going.

Transition to a High Pull

In the standard Kettlebell Swing, the arm is kept straight.  Unfortunately, it is difficult to express any power into the kettlebell if your arm is straight, so it is necessary to transition the swing into a high pull.

The High Pull is performed slightly different from a barbell high pull, however.  Instead of pulling the bell up in a primarily straight line, the bell comes up in the arc and then is pulled backward for the high pull portion.

It is this slight back pull that brings the bell closer to your body where you can then exert other forces into it and make it flip around so that you can juggle it.

The Thumb Push

In this example, we will perform the Forward Flip. Once the bell reaches it’s highest point, it is time to make it flip.

Hand Radially Deviated as Thumb Pushes the Handle Away

For a Forward Flip, the thumb is the part of your hand that will actually make the kettlebell flip, because it is the last part of the hand that contacts the kettlebell handle.  With this in mind, you can also slightly shift your hand into radial deviation so that you can optimize the positioning of the thumb and propel the bell forward to initiate the flip.

Catching the Bell

It is important to understand that when flipping and juggling kettlebells, the axis about which the kettlebell spins is within the bell and not the handle.  Grasping this concept will allow you to better predict where the handle will be when you go to grab and catch it.

Kettlebell Spinning 180 Degrees on its Axis, Falling Only Inches

As you can see in the series above, the kettlebell spins on an axis near the center. The handle flies forward and down, moving into position for the catch.

If your technique is dialed in you will catch the bell in almost the same exact spot you flipped it.  You can even get your other hand into position beneath the bell ahead of time, as pictured above.

After you try the Forward Flip a few times, you’ll be able to predict where the handle will be.  Once you get the feel you will be able to move your hand to find the kettlebell handle and secure it again in your grasp.

Receiving and Returning the Bell

Once you figure out the tempo of the Swing / High Pull / Flip sequence, you will be able to rip off several Forward Flips in a row.  However, just like any other kettlebell lift, efficiency is important in order to put together a string of Forward Flips.

Many beginner jugglers find it hard to put together Forward Flips in succession because once they catch the bell they fail to maintain an arc in the bell path.  If they try to catch the bell and drop it straight down, they will lose a lot of momentum.  Instead, you should try to catch the bell by the handle and then let the bell pass back down through the legs.  By maintaining this arc, you can more easily explode back into another swing, high pull, and flip.

Putting it All Together

Here is everything put together in action. Notice the path of the bell upwards, the location of my hands, and the quick transition into the next repetition.
Hopefully, the sequences of still shots and the video help you understand the basics of kettlebell juggling.

Once you get that one down, then you can progress from there. Here’s the progression to work on for basic juggling.

• Same Hand Forward Flip and Catch (shown first in video)
• Hand to Hand Forward Flip and Catch (shown at end of video)
• Same Hand Sideways Forward Flip and Catch
• Hand to Hand Sideways Forward Flip and Catch
• Same Hand Backward Flip and Catch
• Hand to Hand Backward Flip and Catch
• Same Hand Sideways Backward Flip and Catch
• Hand to Hand Sideways Backward Flip and Catch

En intrvju från AKC Gjord av IceChamber Kettlebell Girls Valery fedorenko berättar om sin träning, sin ungdom, sitt tävlande och lite till…      

Maya: Describe some aspects of your childhood that led you to Kettlebells.  Did you play any other sports or consider yourself athletic as a young man?

Valery’s Master of Sport Badge/ID from the Ministry of Sport Dept. USSR/Moscow

Fedorenko: I’m not sure I considered myself athletic when I was young. Actually I wanted to be strong and athletic, so I turned to kettlebells. I was an active kid but most of my friends were naturally stronger than I was, so it was some motivation to make this skin and bones into something. As for other sports, I did attempt acrobatics, doing flips, jumps and such until I broke my arm. I guess it wasn’t for me. I do remember having to work with a really weak left arm after the break, but even though it’s not my dominant arm, I made it equal or even better than my right with the kettlebell. It didn’t heal straight, but maybe it healed stronger, I don’t know. I also did some Martial Arts training and some Boxing. I just figured kettlebells were more healthy for the long term, and I’ve since realized it’s true.  Recently I reconnected with some of those guys that used to be stronger than I was. It was a shock for me to see them, but unfortunately some of them can’t even safely exercise they are in such poor health. There are a lot of things that contribute to such conditions, but I remember when they stopped being physical and active, it was about the time I considered myself just starting.

Maya: At what age and from which organization did you first earn Master of Sport in the Biathlon?  What were your numbers then?  How many years did it take you to achieve that rank?

Fedorenko: I was 16 yrs old when I did the required number of repetitions 45 Jerk and 45/45 Snatch, but when I was 17 I got the official paperwork from the Minister of Sport Department USSR/Moscow. Around that time my best was 68 reps Jerk and 55/55 Snatch, as well as 46 LongCycle at body weight of 68kg with 32kg kettlebells. I was a pale skin pink cheeked kid still [Valery laughs].  Actually from that point on I was practically doing Master of Sport numbers in the gym everyday because I began professional training then and had bigger goals, like Champion. This is when I started to get creative with my training. I felt like I knew nothing about kettlebells at that point, and I was right. I kind of “began” kettlebells when I was 12 years old, but it was not serious. Then I was more into juggling kettlebells and putting together routines with my friend for the girls in our building. It was like a show. I wasn’t thinking about Champion anything and didn’t even think about Master of Sport or understanding what it meant until 15 years old. So, I guess you could say it was a few years of training to get to Master of Sport, which I think with enough commitment and a good coach, anyone can do.

Maya: Many people do not know that you’re also ranked MS World Class in the Long Cycle.  How did you make the time to train for both Biathlon and Long Cycle?

Fedorenko: Everyone on the team would spend four months out of the year on LongCycle and eight months training for the Biathlon.  We competed together in the LongCycle one time per year between 1990 and 1996 so I trained for six years at the professional level.

At 75kgs, Valery had to compete against lifters 10 pounds heavier to become the 80kg World Champion and an Honored Master of Sport by the age of 20. ”To get somewhere in life, to be Champion for example, I knew I had to pay the price.” -VF

Maya: I always thought you trained alone.  Please tell us more about your team.

Fedorenko: Yes, well, at first I was invited to live at the Olympic Development Center by the Minister of Sport Department of my country [Kyrgyzstan].  The Minister was an Olympic gold medalist in 1980 and he helped me a lot actually because I was able to study, train, and live there for one year with the other weightlifters and national athletes from other sports.  I took lots of classes and had to eat special food like them, but I was the only kettlebell lifter.  By 17 years old, I went on my own living in an apartment because I was paid by the government to train with kettlebells professionally.  The apartment was kind of like a special gift too.  The Mayor of my city invited me to live there after I won a few important competitions.  I wasn’t rich, but it was enough to get by.  I trained as a member of the national team with six other kettlebell lifters twelve times per week because we trained twice each day.  Three hours in the morning between 9 and 12 noon and then four hours in the evening from 5 to 9 o’clock, six days a week.  That’s what was different about training at the professional level; we were always together as a team.  It made training easier.  At home alone is not easy.

Maya: So you were training seven hours a day / six days a week before the age of 20.  How did you handle all of that responsibility as a young man?

Fedorenko: I clearly understood that I had to decide whether to go party, have fun OR go train.  I decided that first I had to become somebody.  I needed to get some titles and keep working hard.  After that, maybe, I figured I could have more fun, but I never worried about that really.  To get somewhere in life, to be Champion for example, I knew I had to pay the price.  I didn’t have to go anywhere; I didn’t have to drink or go to the night club to find out what I wanted and needed to do.  I had to have discipline with my schedule like 100% of the time.  That’s THE secret. [Valery laughs] Training needs to be stable.  It’s like 50% of your results actually.  A lot of people don’t realize that a stable training schedule is that important.

When I first moved out on my own as a teenager, my mom tried to surprise me by knocking on my door at 8 0′clock in the morning one day.  When she realized I wasn’t there, she got upset and went straight to the gym to give my coach a hard time, thinking I had not slept at home the night before.  But then my coach, Filikidis, told her that I was already five miles into my morning run!  [Valery laughs] You see, nobody controlled me.  I already had the discipline.  For sure, I was always in bed before 11 o’clock at night because I knew I had to train in the morning.  Not everyone can handle that lifestyle.  I think most World Champions are just not normal people.  You may see them happy and smiling on TV, but you have no idea how hard they are working everyday.  I’m thinking normal people naturally want to have more fun in life. [Valery laughs]

Maya: How does one earn an “Honored Master of Sport” rank? Are there many Honored MS ranks issued today? At what age did you earn the title?

Valery’s 1993 World Championship Gold Medal from Lipetsk, USSR

Fedorenko: Well, several things are considered, such as level and multiple champion in your sport. For example, Olympic Champion, World Champion, European Champion, National Champion and so on. I think that me being the first 80kg World Champion and having had very high results and records at a young age contributed to that decision. There are not many Honored Masters of Sport in kettlebell lifting in the history. The USSR took this title seriously, and I assume Russia does today. In fact, many Distinguished Masters of Sport are given for special contributions to various sports, but an Honored Master of Sport must be eared on the platform. You don’t even have to be Master of Sport to get the Distinguished MS Title. So, if Arnold Schwarzenegger comes to WKC Worlds in Chicago, I would present him with Distinguished Master of Sport without him touching the kettlebells, but he would have to train really hard for Honored Master of Sport [Valery laughs].  I was 20 and under when I did these performances that allowed me to be considered for this title and send in the application for processing, but 21 when they finished it. Don’t get me started on bureaucracy in the USSR then…

Maya: Please describe your most significant achievement.

Fedorenko: My most important achievement was realizing my goal of coming to the USA in 1999 and bringing the kettlebells to this country. Now, I just keep living this and want to do more and more.

Maya: What Personal Record are you most proud of?

Fedorenko: Snatch 110/110 with a 32kg kettlebell, because it’s still a respectable number even for Super Heavyweights

today. But I was just 75kg when I did this.  I almost can’t believe this myself.  At 36 I look at young guys now and think about what I did at their age. I was an intense young man. I think I just didn’t know how impossible it was supposed to be, what I was doing.

Maya: Will you ever compete or attempt a world record again?

Fedorenko: For my personal ego or ambition, no, I have no feelings to compete or win now. I’m not too old, but I have a different goal. I want to popularize this kettlebell as one of the greatest fitness tools someone can choose. I like to coach other athletes too, and I like to feel free to give all my secrets so that their win is also my win and our organizations win. If this country needed me, for example if kettlebells became an Olympic Sport, I would go compete for Team USA if asked. I think I would need 8-10 months of hard training to get back to my past level, or even higher. I have an advanced program that I never got a chance to try.  So, if I didn’t make the team I’d for sure coach it!

Maya: Describe key areas that are unique to the WKC Rank System?

Fedorenko: Many people do not know that I was Vice President in the International Federation.  So when it came to developing a rank system, I considered all the things of the old system, both positives and negatives.  I used insight from my experience as athlete and board member to make a rank system that was safe, productive, and logical.

The USSR had, and Russia and other republics still do have, an abundance of 16, 24, and 32kg kettlebells. By way of system, they had to work with those kettlebell weights in their rank system. In the USA and now the rest of the world, we have produced in mass professional kettlebells in the same size and shape from 8kg up to 32kg, and actually up to 48kg. The WKC Rank System is actually more applicable to Kettlebell Sport. Our upper ranks are very similar to the standards of many Russian federations, but the lower ranks and the ranks of women are different. In the Russian federations relatively strong people who never touched a kettlebell before could have the strength for a pretty good rank. For example, they could have the strength to LongCycle 15 reps without any specific practice and get a mid level rank. This is not right.  It doesn’t reflect much power-endurance or skill in kettlebell lifting. Actually, some of these same people could not perform a lower rank which requires many more reps but with 24kg kettlebells, so the system does not follow logic.  Our rank system with World Kettlebell Club is easy to understand, has clear progression and is much safer. We basically have a target number of reps that is considered applicable to your weight-class, and you progress in rank by achieving those reps with the next kettlebell by 4kg increments. Men start with 12kg, and move to 16, 20, 24, 28 and 32, but target the same number of reps.

We also made some strides in Kettlebell Sport for women on several fronts. One is we added One Arm Jerk to the Snatch to make a Womens Biathlon. We also introduced One arm LongCycle so that women can choose a single, but complete exercise to contest. The Russian federations used just 16kg Snatch for women for the few years they allowed women to compete there. We saw right away when creating our rank system that 16kg was just not enough weight to hand out Master of Sport ranks, and it made judging practically impossible since women quickly surpassed the speed at which reps could be clearly fixated and counted. So, we moved the Master of Sport rank to 20kg. One of the Russian federations has moved the women to 24kg Snatch only, but this seems illogical and for sure premature. To make my point as to why is rather easy.  Just take Snatch since we have the most data with that lift and Russians are only allowing women to do that lift in competition. To date, just a handful of men including myself, maybe 5 or 6 have done over 100/100 reps with a 32kg Kettlebell. Hundreds maybe have done 90/90 reps, and thousands upon thousands have done 80/80 or so reps. To date, no women have done 100 reps each hand with 24kg Snatch. Actually, we have no women who have shown us over 100/100 reps with even 20kg. The absolute record for a woman with 24kg in Snatch is not more than 80 reps each hand, and that’s just ONE woman. A few others are close to that, but it is so far from the comparable class of men that it is a dangerous and ill-conceived notion. Should the sport for women be more leaning towards strength than endurance than it is for men? For the growth of the sport, we feel not. It should be as equal as possible. I urge any organization to reconsider that direction and adopt the 20kg for high level women until they have several who can do over 100 reps each hand with that weight. Still, we do not feel our rank system is set in stone either.  It will continue to be revised and updated based on records and statistics in the future.

Maya: Why do you believe in issuing a low-hand score?

Fedorenko: There are so many reasons why low-hand scoring has been chosen for WKC that it would be hard to explain all the intricacies here and now. Simply stated, I consider it more sophisticated, so therefore more rich. It’s healthier to balance the body. In bodybuilding, symmetry is valued for aesthetics. I believe for this Sport, balance should be valued just as highly but for fitness reasons. We consider this a Fitness Sport. That is, a sport that tests fitness on many levels and at many points, one of which is health. Basically, the more perfect the athlete is, the better they can perform. It’s good to train this way, and the rules you are required to contest by will dictate that training. It is my experience that it is possible to balance almost perfectly. If there is a problem with one arm then it reflects imperfection in your body and/or your training. For sport sake, it’s more tactical and more difficult to balance hands. You have to use your head to plan when to switch hands, and then have the mental fortitude to match that hand. If you do not have this responsibility, it takes away an element of the sport. Also, a more balanced athlete that has been competing with the low-hand score system can always go down to an unbalanced performance/meet, but an unbalanced athlete has a harder time coming up to a more challenging lowest-hand scoring system. In other words, it is lower level athletes or inexperienced decision-makers that could have a problem with low-hand scoring. It identifies weakness, and some don’t like that One does not have to look far in other sports that overuse or favor one arm like arm-wrestling or baseball where pitching creates a less than healthy situation sometimes. These sports do not claim or focus on health and fitness, which is fine, but we do. Besides, if someone wants to perform a feat of strength, they can show how strong their single arm is, and I’m ok with that. When organizing a sport to grow within the masses to have thousands and thousands compete for the same goal, one that has so many health benefits, it makes sense to me to have it in the rules to find and present the most healthy specimens.

Maya: What other lifters have matched or surpassed your total in the Biathlon?

Fedorenko: No one has beat my record under the same circumstances. The original Kettlebell Sport system required weigh-ins same day of the competition, just a few hours before sometimes. Now they have changed this and do it 24 hours or more before the performance. This allows otherwise heavier lifters to enter different categories. It’s equal for them now who are competing, but you can’t compare the records of old with these people in any category except Super Heavyweights. I was about 75kg most my professional career, but then we did not have a 75kg class for some reason. I competed with guys 10 pounds heavier than I was, and now they are comparing my record to guys that could be even 15 pounds heavier. Actually, then I surpassed even 90kg lifters, so that’s over 30 pounds difference. They also originally had the lowest-hand scoring on Snatch, so it was harder. I did 225 reps total (127 Jerk and 100/98 Snatch) which was only surpassed by Mishin who was over 100kg. I’m happy with my result and how it stands even with the looser rules of today in the Russian federations.

Maya: What contribution to Kettlebell Sport are you most proud of?

Fedorenko: I would say the creation of the American Kettlebell Club and World Kettlebell Club Systems. I’d love to coach more athletes, but what is more rewarding is having a system that allows us to instill good coaching and proper technique in others so they can go out and duplicate it in a geometrically progressive way. We take the many trainers who desperately need a safer and more productive way to use this so called “hot tool,” the kettlebell, and give them what they ask for.  It further filters down to more heavy duty coaches who need to enhance professional athletes of other sports, and then moves into the Kettlebell Sport enthusiast that wants the most from the kettlebell for themselves or those they wish to coach themselves. It’s really beautiful how it’s turning out. We can give ultimate fitness, ultimate performance, and even ultimate Kettlebell Sport results, all from the same system. So basically I am happy that a new way to finance the sport has been created by fitness, and all of them can get along, understand and respect each other.

Maya: List five of the greatest kettlebell lifters of all time:

Fedorenko:

1. Ivan Denisov
2. Fedor Fuglev
3. Sergei Mishin
4. Roman Mikalchuk
5. Fedor Usanko

Maya: What attributes do great lifters have in common?

Fedorenko: Patience and focus are big ones. I think great lifters must be eager to do well, but have to be patient to wait for it, and focus hard to achieve it. Without stability, a kettlebell lifter will not get far. A chaotic life or mind will not work after a certain level.  Sometime during the early steps of kettlebell sport lifting, a great athlete must become a fanatic for this sport. They cannot be in it for money because money can’t make you work this hard. I’m always happy to find that the greats are always humble. They talk about what they did, and they are proud of it, but they know that there is someone out there, many in fact, that have the same ambition, skill, capacity, reason etc. to do the same or better. When they meet their likes, they respect them because they know what kind of people they are. Arrogance has no place in this sport. I’m always aggravated by those who call out what they will do at some future date. When some inexperienced lifter calls out a feat that only 5 or 10 lifters have ever done, not even coming close in training, and then shows way less than what they “projected,” they disrespect those that did that level and themselves. I try to teach my students to keep ambition and dreams inside and in check until you achieve something. Make public announced estimates smaller than what you actually do on the platform. It’s a trait among all greats.

Att få jobba med det man verkligen trivs med är för många en dröm. Vi lever verkligen vår dröm Jenny o jag, att dels få jobba med människor, att få jobba med kroppen och att få hjälpa andra att lära sig hur man tar hand om sin kropp.

En stor del av vår verksamhet är att utbilda tränande och instruktörer i funktionell träning. Kettlebellen är ett av redskapen, andning och rörlighet är andra kunskaper som behöver förmedlas. Alla kan inte eller är inte mogna för att jobba med belastning, men alla behöver kunna röra på sig och behöver enkla, inte allt för flummiga andningstekniker för att kunna dels röra på sig dels kunna hantera stress och annat.

På fredagarna har jag ledigt (nästan i alla fall ). Vi är ute och far mer eller mindre varje helg. Hittills i år har vi haft utbildningar i Trollhättan (både grund och instruktörsutbildning), Lidingö 2 st grund utbildningar (Martina Sjöqvist som var på Lidingö kommenterar i sin blogg). Vi har kört ett pass med Fitness Magazine och Bodys redaktion, utbildning i Motala och nu i morgon (därför är jag bara nästa ledig idag, vi ska packa bilen) bär det av till Örebro med ca 25 stycken som vill lära sig hantera en kettlebell. På söndag ska vi vidare till Stockholm för att köra 2 pass med Friskis o Svettis personal på deras stora inspirationskonvent för sina instruktörer på GIH.

På Friskis o Svettis kommer det att vara 2 pass med vardera 70 deltagare och vi kommer att under en och en halv timma träna med kettlebells, jungle gym, klubbor, gummiband och Bulgarian Training Bag samt en del kroppsviktsbaserad lek. Ungefär som ett vanligt Spartan Mix pass ser ut här i Motala. Ett måtto som vi håller på är att det ska vara roligt att träna och att få kroppen att jobba som en enhet.. med redskapen ovan så aktiveras stora delar av kroppen i rörelserna.

Funktionell träning är något som det gått inflation i, för oss på Spartan är funktionell träning något som hjälper kroppen att fungera! fungera bra i situationer som den kanske inte alltid är van att jobba i. Skotta snö, lyfta tunga matkassar, bära gnälliga barn, putta på en bil som kört fast osv.
Att få kroppens alla delar att jobba som en enhet och att den svaga länken alltid är stark nog att hålla.

Jag ska se till att det kommer lite bilder från utbildningen nu i helgen.
Må gott..

Här är en bild från Gymmet i Motala med Jenny med en kettlebellclean.

Ja, det är frågan det. Varför gör man det egentligen.

Det är kallt, snöigt ute, man har jobbat hela dagen det finns ju faktiskt annat att göra också, egentligen. Ändå ger man sig ut, iväg till gymmet eller vart man nu går. Förr i tiden tränande man inte så mycket, man jobbade.

Kort tror jag att det är just därför att träningen utsöndrar endorfiner, man blir faktiskt glad och man mår bra.
Vi tycker om belöningar, vi tycker om att uppnå saker, att övervinna oss själva. Att ha fysiska utmaningar, i synnerhet om man tränar i grupp motiverar till så mycket annat. Jag tror faktisk att träning i sig, gör en till en bättre människa.
Sedan spelar det inte så stor roll om man tränar för att få större muskler, gå ner i vikt eller bara hålla kroppen igång.

Bara att man gör något, något som går utöver det vanliga.

En annan orsak till att träningen får en att må bra är att man faktiskt andas. Den stress som vi lever under i dag gör att vi inte nyttjar våra lungor på rätt sätt. genom att vara ute och gå (i rask takt), att köra ett spinning pass, QiGong eller tai chi eller vad vi nu väljer för form av aktivitet ger oss en möjlighet att andas.

På våra utbildningar lär vi ut tekniker för att kunna andas på ett korrekt sätt under träningen. Att andas rätt gör en så enorm skillnad. Om man tar en vanlig kettlebellsving, fel andning och man är fullständigt slut efter 45 sekunder, rätt andning och du kan hålla på i 10 minuter, Detta är häftigt!

Varför tror ni att man tränar? varför tränar du? fundera lite på det

Här kommer ett litet tips om att andas rätt.

Hur andas du egentligen?
Din andning berättar hur du egentligen mår och du kan också, med hjälp av andningen, påverka ditt mående. När du andas med buken syresätter du dubbelt så mycket blod som när du andas med bröstkorgen. Andningen blir dessutom lugnare. Djupandningen sänker också trycket inne i brösthålan, förbättrar blodcirkulationen och gör det lättare för blodet att återvända till hjärtat. Det är också viktigt att du andas ut ordentligt. Då förhindras en ökning av koldioxidhalten i blodet, som i sig kan vara ångestskapande.

De flesta av oss lägger inte märke till hur vi andas, inte heller att vi spänner vissa muskler i magen eller bröstkorgen. När vi stressar eller blir rädda är det vanligt att vi drar kortare andetag eller håller andan. Därför kan vi inte andas lugnt och samtidigt vara stressade. Vid en naturlig inandning åker magen ut och vid utandning dras den in. När du andas fel är det bara bröstkorgen som rör sig in och ut. Om du drar in magen och spänner ut bröstet når luften bara övre delen av bröstkorgen och lungorna fylls aldrig helt.

Gör så här
Sätt dig bekvämt på en stol, eller lägg dig ner med fötterna i underlaget och uppdragna knän. Placera sedan ena handen nedanför naveln, slut ögonen och andas genom näsan. Om handen rör sig använder du rätt teknik när du andas. Rör den sig inte så kan du träna upp rätt teknik genom att göra följande övning ett tiotal gånger om dagen tills du lärt dig tekniken. Lägg en hand på magen. Andas långsamt in medan du räknar till tio. Känn hur handen på magen pressas ut. Andas sedan ut, räkna till tio igen och känn hur magen sjunker ihop när den sista luften pressas ur lungorna.

Ett annat sätt är att tömma lungorna helt på luft och sedan låta kroppen själv ta hand om påfyllningen. Då ska du märka att det första andetaget tas på ett riktigt sätt

//Olof

Halloj kära läsare

Det blir mycket kring detta med utbildningar, det beror väl helt enkelt på att väldigt mycket handlar just om just utbildning i det vi håller på med.

Vi har tecknat hela våren full och har börjat med hösten 2010. Nu på våren kommer det väl vara ett 20 tal workshops och det är ju rätt häftigt.

Trollhättan först i januari följt av Lidingö där vi satt in 2 dagar för foundation.. det är otroligt roligt att intresset är så stort att tiderna inte riktigt räcker till.

Vi har lyckats att få till dubbeldagar med foundation på lördagen och instruktör 1 på söndagen både i Stockholm Motala och Göteborg under våren.

Det kommer in en del nytt i Instruktör 1, då vi kommer lägga in lite mer med inriktning Girevoy sport.. titta lite på träningsupplägg och övningar.. detta just därför att dessa rörelser är otroligt bra för att bygga styrka och uthållighet.

Kort kan vi presentera utbildningen foundation och instruktör 1 så här:

Instruktör 1

 Under en Spartan Foundationdag får den tränande lära sig grunderna i kettlebellträning. Under Instruktör 1 utvecklar vi grunderna, lär oss programdesign, kettlebellpedagogik och vi går in djupare på Girevoy sport. 

I programdesignen finns det tre grundkoncept nämligen uthållighet, fettförbränning och styrka. Deltagarna lär sig att skapa program utformade för antingen uthållighet, förbränning eller styrka. Alla blivande instruktörer får sedan presentera sitt program genom att hålla ett kortare träningspass.

 I delen kettlebellpedagogik går vi igen olika knep för att få de tränande att förstå hur en korrekt sving, clean eller snatch ska gå till. Vi coachar varandra och lär oss se de andras eventuella misstag och teknikfel.

 Girevoy sport är på frammarsch i Sverige. I en inte alltför avlägsen framtid kommer den första tävlingen i Sverige att hållas. Vi går igenom hur du kan lägga upp träningen inför en tävling och vad man egentligen kan tävla i för olika grenar.

 Efter att ha avslutat Instruktör 1 är du kapabel att sätta samman dina egna pass utifrån grundkonceptet uthållighet, förbränning och styrka. Du vet också hur du kan korrigera en tränande som gör fel och du kan se felen. Det är en intensiv men fantastiskt rolig dag!

Andra aktiviteter som vi är stolta över är att vi kommer vara med på GIH i början på februari och köra ett inspirations för Friskis o Svettis tränare. Vi kommer att vara med på WorkOut Åre. Vi har blivit inbjudan i Juni till Mick Lidbergs Hälsocamp som inspiratörer…  roligt värre tycker vi att det är.

Sedan har vi ju Steve Maxwell här i mars med en vad vi tror fantastisk workshop med Joint mobility, Kettlebells och kroppsviktträning.

Josh Henkin kommer i mitten av maj med LIFT 1 + 2, honom har vi ju erfarenhet ifrån september då han var är med en mycket uppskattad LIFT 1.

Världsrekord.. Vi håller  på att planera ett riktigt stort event i Stockholm lördagen 22 maj, pingsthelgen, då vi tänker göra ett världsrekord försök med största gruppträningen med Kettlebells någonsin. Hela överskottet kommer att gå till Cancerfonden.

Tillsammans med Patrik Westerlund och Markel Tylefors håler vi även på att planera ett SM i GS till nästa vinter. Under året kommer det att gå avstapeln flera kval tävlingar i Stockholm, Motala och Göteborg.. mer om detta kommer.

En annan aktivitet vi ligger i startgroparna för är enträningsvecka på Gotland i sommar. Under en vecka kommer vi att ha Spartan Kettlebell foundation, Instruktör 1 och en eller två inspirationsdagar. Vi kommer att försöka få med lite Gotlands Strongmans med Stöta stock och lite annat.. Mer om detta kommer också inom kort.

När det gäller Bulgarian trainingbag har vi fått en hel del uppmärksamhet och det kommer mer om säcken.

Moore kommer ha ett stort reportage nu i januari liksom  M-Magasin

Fitness magasin kommer att skriva om säcken i mars såväl som Träningsguiden.. det är roligt att just det här lite nya, udda, annorlunda får denna uppmärksamhet.

Vi jobbar intensivt på att ta fram nytt fräsht maerial i dokumentationen till utbildningarna nästa år..

2010 kommer bli ett spännande år och det är väl nu vi verkligen kommer se Kettlebells och underground slå igenom.

Må gott tills vi hörs nästa gång…