The Kettlebell Clean Applied

This morning before getting off of work I performed

7 rounds of
7 Double Bottoms Up Cleans w/ 12 kg kettlebells
7 Bottoms Up Presses ea side w/ an 8 kg bell

I like the bottoms up variations of kettlebell exercises because they further work the grip and reinforce proper body mechanics.



Use lighter bells than your normal pressing weight when performing bottoms up variations, especially when learning to ensure that you can properly control the weight throughout the motion. Nobody wants to take a kettlebell to the head. If you are at all unsure use a spotter.

Right after I finished this we got a call for a lift assist. Part of my duties on a truck company involve helping people up when the fall and can't get up themselves. The patient was in a very tight space with barely room for two of us in there with him. Initially I thought it was going to a challenging lift with awkward positioning. As we began the lift, I noticed my body naturally shifted bringing my arm into my body with my elbow over my hip and hand under the patient's arm. My legs and hips shifted underneath me to lift the majority of the patient's weight. I realized that I had basically performed a "clean" with this patient and now had him in the kettlebell rack position. Even though I was lifting off center in an awkward position, this lift felt suprisingly easy with good body mechanics.

The Kettlebell Clean

The kettlebell clean has a variety of uses and benefits. It can be used as quick and efficient method of getting the kettlebell into to the rack position in order to perform other exercises, or it can give a good workout in it's own right. The clean can further reinforce good body mechanics and can help the body learn how to handle heavier weights for presses. This video gives a good overview of the clean.



Another tip that will help your clean technique is to turn your thumb towards your body on the downswing. This will facilitate the bell rotating around the arm on the upswing. This video covers that and a few other tips for the downswing of the clean.



Key points to remember with the clean are
- the lower body and core have the same body mechanics as swings and all of the other kettlebell ballistic movements
- imagine pinching a magazine under your arm to keep your arm tight to your torso
- the bell rotates around the elbow instead of around the shoulder as in the swing
- the motion is similar to zipping up a jacket.
- use the legs to lift the weight. It should feel as though the bell is floating into the rack position. This movement is NOT an arm curl.
- suck the arm into the body and flare the lat at the top of this movement. This will teach the body to use the large muscles of the body to support the weight and will give you a better platform for pressing movements.

The One Hand Kettlebell Swing

After learning the two hand kettlebell swing, the hand arm kettlebell swing is next in line. This exercise allows the athlete to receive all the benefits of the two hand swing, but with increased demands on the core, all with the same amount of weight. One of the keys to this exercise is to replicate the form used with the two hand swing. Do not let the torso twist to the side for this movement, even though the body is under an unequal load. Another key is to engage the lats and keep the shoulder in the socket throughout the whole movement. Keeping the shoulder pulled down and back will help you to control the path of the weight instead of the weight controlling you. Take a look at this video and notice how his lat flares before he begins his swings.



Also notice how he maintains even breathing throughout. He inhales on the downswing and exhales sharply at the top of the upswing.

This video does a great job of breaking down the one arm swing and showing the similarities between other ballistic movements.



Here is another video that combines the one hand swing with the two hand swing. This is a great way to add variety to your workouts, is a good intermediary step for learning DARC swings, and can help you work up one arm swings with heavier bells.



The DARC swing also know as hand to hand swing or transfers is another great way to add variety to swing based workouts. In addition it allows you to easily switch hands between exercises during without putting the bell down, which keeps the heart rate up. Keys to the DARC are first and foremost have a solid foundation in two and one hand swings before even attempting. Next, bring both arms up together in order to switch hands at the top of the swing. Position the off hand over the top of the working hand. At the top of the swing the bell should "float" in the air for a split second. Slide the working hand away and grab the bell with the off hand. That's it. Then repeat



Notice here even with letting go of the bell, his shoulder is staying tight in the socket, guiding the arc of the bell up so that he doesn't have to reach out for the bell or be pulled off balance.

Asha's Instructor Reviews

Here are my instructor reviews taken from my Dragon Door RKC Kettlebell Instructor Page

http://www.dragondoor.com/asha-wagner/review/


Quality Instruction; from start to finish

By Michael Galan / Osaka, Japan


During my RKC, Asha was always available for questions and feedback. Her explanations were simple and effective. Asha was always hovering around our group looking for something to correct. A high level of awareness to her group members and quick to help. She always a positive example with her presence, demonstration technique, and big smile. Asha's guidance definitel gave me the edge I needed to pass the RKC. A solid professional all around.
10/10


10/10 Patient and Inspiring

By Chris C Berkeley, USA

I am a distance runner and never liked working out with weights. I like long, lean muscles, which I created with long cardio workouts. But then I got injured and had to give up running. I was skeptical about kettlebells. I thought a short workout (anything less than an hour) would do little for my cardio, and I was concerned the kettlebells would give me big masculine muscles. Wow, was I wrong. Asha designed a personalized workout that gets my heart rate up higher than my running workouts ever did, and my endurance is still as good as before the injury. She chose lower weights for me, so my muscles are still long and lean, but more defined. I feel stronger. Asha is incredibly patient, even with skeptics like me. She never tires of ensuring my form is correct on every exercise, and she places a lot of emphasis on proper body mechanics. She walks the walk and inspires others to do the same.


10/10 No More Knee Pain

By R. Regan / San Jose, CA

I was 48 years old when I first started working with Asha. I was looking for an alternative to running as I had developed knee pain that would persist for days after running...pain especially noticed when going up and down stairs. I asked Asha to get me started with Kettlebells. She is extremely knowledgeable in how to train with Kettlebells. She got me started with some simple but challenging kettlebell exercises which laid a foundation for building up to more kettelbell drills. Within 1-2 months my knee pain was gone and after 1 year I was back to running (still doing kettlebells). Asha is great to work with. She is patient, fun and gets you progressing. If you are considering kettlebells, I highly recommend Asha. She will teach you the correct way to work with kettlebells.


10/10 Generous and Effective Coach

By mc, b2d uk

It's obvious when you meet her that Asha walks the walk. But Asha can also guide others, not just her own training.

Had the pleasure to work with Asha at the RKC II cert where she coached me through some swing technique drills with focus, attention, good humour and patience.

In the RKC there's a code of conduct about carrying strength with humility. Asha's the embodiment of this spirit.

And she's a good coach!

if you have the opportunity connect with Asha for training or coaching your technique. You'll be a better athlete instantly for it.


10/10 Great results and lots of fun!

By Morgan Simon SF, CA

As a professional dancer I was worried to start kettlebell. Asha is tremendously responsive to individual needs and goals and gave my fitness level an incredible boost. Her workouts are not only effective but FUN! And her commitment to good alignment and form is exceptional.


10/10 great sweat

By Deb V Oakland. Ca

Asha is a patient and instructive teacher. She helps you with the fundamentals of kettlebell training and pushes you to one of the best workouts you could have. I highly recommend her to anyone at any skill level.


10/10 Ultimate challenge

By J. Richardson - former SEAL/UDT Instructor / Emeryville, Ca. USA

Asha's approach to fitness is focused, unique and satisfying. Traditional personal trainers are a dime-a-dozen. If you want to get strong and fit without cutting corners, Asha will take you to the next level. Be prepared to work and be rewarded.


10/10 awesome energy and such physique

By Aaron Potash Oakland, Ca USA

Asha is so passionate about what she does. She has a very patient style, and is very encouraging. She helped me with my motivation and has spawned a new type of working out for me. Even my 20 month old now throws kettlebells.
Great Job!!

The Kettlebell Swing - First and Foremost for a Reason

The kettlebell swing is generally the first exercise taught by kettlebell instructors. If you did nothing else besides the swing, you could still get in a pretty good workout in a short amount of time. When done correctly, the swing strengthens the quads, hammies, hip flexors, glutes, abs, back and lats, passively strengthens the shoulders, and teaches the upper and lower body to work together in a cohesive and ergonomic fashion. It also gets the heart rate up in a hurry. The following are two great videos that demonstrate how to properly do the kettlebell swing.



Here is a video that helps to demonstrate the difference and theory behind the deadlift swing vs. the squat swing.



Once you have the basics down, this video will help you further refine your technique. When trying some of the more advanced correctives such as the strength band swings, consider dropping down a kettlebell size or two until you get the technique down.  As always I recommend contacting a certified instructor to refine your technique, especially before trying any of the advanced variations.




A few keys with the swing are be sure to drive through your heels. Wear flat soled shoes if possible.

Start with the kettlebell on the ground about 2 feet in front of you and then hike the kettlebell back through your legs like a football.

Stand up forcefully as though you were jumping in place.

Keep the shoulder blades pulled down and back

Keep the arms passive on the upswing - no lifting

Tense your abs as the bracing for a punch at the top of the swing

Keep breathing through the movement. Inhale on the downswing. Exhale quickly and forcefully on the upswing.

There ya have the basics of the swing. If you have any more questions, contact me or look up an RKC kettlebell instructor in your area.

StrongFirst Certified Instructors

Now go play.

My New Training Partners

Recently the neighbor kids have discovered that my house is the fun house. I am basically a big kid and have a few toys such as nerf, mini lacrosse sets and mini rc cars. So yesterday when the neighbor kids came knocking on my door to see if I could come out and play, I told them we work out first and then play.


My workout yesterday was as follows

Morning
Convict Conditioning (CC) Incline Pushups (Step 2 in the pushup progression)
sets of 25, 25, 25, 15, 15, 15, 5, 5, 5

with 2-3 minutes rest inbetween




Afternoon with the neighbor kids
2x5 hill sprints
I ran one set with one kid, and then when the second kid ran the sprints, I ran up the hill backwards. This was a great quad burn and was easy on the knees.

Then play time


Evening
TRX Rows w/ the straps cinched all the way up and my feet against the base of my door
2-3 minute rest between sets
sets of 25, 25, 15, 15, 5, 5

NS6 Explained

The NS6 Facebook page is up and running, so this seemed like a great time to explain the inspiration and meaning behind NS6. If you've read this blog before, you might have guessed that the NS stands for "Nuff Said." It's borrowed from Stan Lee and Marvel comics. I've always taken it to mean enough talk, time for action. Let your actions do the talking for you. While this is a philosophy that I was raised with, it is also a nod to the Triple Nickles 555th Infantry Battalion who can trace their origins back to the Buffalo Soldiers 92nd Infantry Division. The 92nd was a segregated unit and the only African American unit to see combat in Europe in WWII. Their motto was "Deeds, not words"

http://en.wikipedia.org/wiki/92nd_Infantry_Division_(United_States)

The 555th was the first test platoon of African American paratroopers during WWII. Instead of deploying them over seas, they used them stateside as some of the very first smokejumpers. I am proud to trace my wildland roots back to this incredible group of people.



There's more info on their history and organization here.

http://www.triplenickles.com/

As a professional organization they've opened up their membership to all airborne military and airborne fire personnel.



The number 6 is near and dear to my heart for several reasons. When I was 12, I decided that I wanted to either be a smokejumper or helicopter rappeller. 11 years later I made that dream a reality. Two days after graduating from college I worked my first day as a helicopter rappeller for the US Forest Service.

http://www.fs.fed.us/fire/aviation/helicopters/index.html

All of us were assigned a number as a designator. Mine was rappeller number 6. To me the number 6 represents goal setting, discipline, and the determination and perseverance necessary to accomplish one's dreams. We were given number designators in case anything happened to the helicopter. This way they could alert the necessary folks before the media could get a hold of and release our names (Sorry Mom and Dad. I know how you worry). For this reason the number 6 also represents courage, overcoming fears, and a willingness to sacrifice for others.

Later in life I learned that in numerology and several cultures the number 6 represents balance and looking at things from all sides. This fits in perfectly with my approach to fitness and training and also my approach to life. I train as if my life and the lives of others depend on it, because as a firefighter these things could quite literally depend on my training. Because of this, I strive to train the whole body and mind to work together in a cohesive fashion. Looking good is great, but in my life that means little if I can't count on my physical conditioning when the alarm sounds. This philosophy also translates into how I train others. Even if others don't necessarily face the same type of demands on the job, I still believe that their lives and the quality of their lives depend on their fitness. All of us can benefit from learning to move better, stronger and more efficiently in our daily lives.

As for the logo itself, it's a kettlebell combined with a skull. There's no mouth on the skull because it let's it's actions do the talking for it. The star is a nod to my California roots and the rebel bear flag.

So there ya have it, the nitty gritty of NS6. Learning, growth, and improvement are all continual processes, so of course there will be more to come.

Firefighting, Viking Warrior and Heart Health

Last Tuesday after our third or fourth call after midnight I was having a little bit of trouble getting back to sleep. So I decided to do a bit of research and came across this article.

http://news.illinois.edu/news/11/0803firefighting_GavinHorn_BoFernhall.html

This article states that researchers found that "three hours of firefighting activity caused acute increases in arterial stiffness and impaired cardiac functioning in young, apparently healthy male firefighters." This study is one of the first to show a link specifically between firefighting and possible detrimental effects on heart health. Heart attacks have long been the number one cause of firefighter line of duty deaths, accounting for nearly half of the death toll. The article stated that during cardiac fatigue the heart's stroke volume (how much oxygenated blood it can pump out to the body with each heart beat), and its diastolic function (the heart's ability to relax between beats) both decreased during firefighting activities. When the heart can't pump enough oxygenated blood out to the body, it spazzes out and there's the potential for bad things like heart attacks and strokes happen ('spazzes out' being the technical term). The article also states that the cardiac fatigue can be exacerbated by heat, the heavy bunker gear and equipment, and the "fight or flight" response.

After reading this article, I fell even more in love with the Viking Warrior Conditioning program. I used this program to get ready for my first full gear stair climb.

This was the first program that broke down a cardiovascular fitness program for me on a basic anatomy and physiology level. Kenneth Jay stated in his book and DVD that breathing hard during a workout isn't necessarily a sign of getting a good workout. The blood in most folks as already saturated at close to 100% of its oxygen carrying capacity. Breathing hard isn't going to do all that great of a job of squeezing more O2 into your blood cells if they're already at full capacity. Second, he stated that just because the heart's beating faster during a workout, doesn't necessarily mean that cardiovascular fitness is improving. If the heart is fluttering away and beating super fast, it might not be have enough time to adequately fill before each beat, and thereby become more inefficient pumping less oxygenated blood out to the body with each beat. Imagine you're sitting on a lake in a row boat with a leak in it. You have a 1 gallon bucket to bail water out of the boat. You can bail your little heart out as fast as you can, but if you're not letting the bucket fill all the way, you're not as efficient as you could be, and might end up tiring yourself out long before you can bail out enough water to keep the boat from sinking. This is the same case with the heart. In order for the heart to be efficient it has to have enough time to fill completely with blood before each beat. This allows it to get more oxygenated blood to the muscles with each beat, improving muscular endurance. Keneeth Jay claims that the kettlebell snatch increases stroke volume by helping to open up the veins, allowing more blood to return to the heart so that the heart fills up quicker between each beats. This could possibly help to counteract the "cardiac fatigue" noted in the study.

Currently as part of my workout program I do a set of 50 kettlebell swings with a 12 kg bell after each call, day or night. The plan is to work my way up to sets of 50 with my 32 kg bell. Once I get to this point I'll switch back over to alternating between VW snatches and push presses after each call. Hopefully this will keep my heart beating strong well through my career and long into my retirement.

Workout Day 1- Sunday, August 7, 2011

Being on a firefighter work schedule has its advantages. Consistently knowing the day of the week is not one of them. I inadvertently started my new workout program on Sunday instead of Monday as planned. No big loss, and it's actually allowed for me to compensate for those days when I feel thrashed getting off shift in the morning.

My workout plan for the day is as follows:

Super Joints/Z-Health/CK-FMS warm-up

50 CC Wall pushups and 25 tuck sit ups done roughly every hour

40 12 kg KB swings done after every call

10 calf raises each leg every time I went upstairs

Morning Workout
Good mornings 2x8 45 lb bar w/ 180 sec of rest

Afternoon Workout
Double Unders 25, 20, 15, 10, 5 supersetted with TRX suspended crunches 50, 40, 30, 20, 10


I chopped the number of double unders in half because I just learned how to do them and had about 3-4 single jumps in between each. I substituted the TRX crunches because I wanted to work the stabilizer muscles in my shoulders to get them ready for all the bear crawls in my future. Between the several hundred wall pushups throughout the day and the TRX crunches, my shoulders had a fairly decent burn by the end of the workout.

While I'm all excited to have learned a new skill in the double unders (this video was very helpful)



next time I will sub 3x single unders for the sake of continuity and flow until I get a little more consistent with the double unders.

All in all this felt like a good start to the workout plan. I got in a good workout without feeling to thrashed, which was good because not only was excited and chomping at the bit for the next workout, but I was still on duty. While I do love those workouts where I feel like a puddle of gelatinous goo by the end, those aren't always the best when I have the potential of responding to a ripping structure fire a few seconds later. I also find splitting the workout up into small chunks like this is nice when I'm at work, because it's not a big deal if the workouts get interrupted by calls.

My Current Workout Program

There's a lot that I want to do in life. There's a lot that I want to do over the next few months. As of right now, between now and November I'd like to participate in 3 more Goruck Challenges, a Tough Mudder and an Oyster Adventure Race, all of this of course, while being in the necessary shape for firefighting, rugby, and whatever else comes my way. I need a workout program that can keep up with me and all of this.

To go about accomplishing this I've decided to throw a bunch of my previously learned fitness knowledge into a blender, tweak it, customize it, and optimize it for me.

Last time I had 5 weeks to prepare. This time I have four. The difference this time is I am in much better shape after having done Geoff Newports' "Kettlebell Muscle" for the past month, adding about 8 lbs of muscle while keeping my body fat relatively unchanged. While this is a great program, I needed more of a cardio component for my upcoming challenges. Last time training for the Goruck, I used the "5k to 50k in 12 weeks" program covered in Tim Ferriss' "The 4 Hour Body"



While this is a great program, there are a few other components that I need to include and focus on. During the Down and Dirty 1/2 Dozen I felt great for the first 15 miles, completing them in 4 1/2 hours. Nick and I took a 1/2 hour break while we waited for his niece's 5k to begin, then we completed the last lap around the course with them. During this lap I realized my weak link for endurance events is my feet. Even though I spend a good deal of time in my Vibram Five Fingers and other flexible soled shoes, my feet still cramped up during the last lap, due to a stuck talus on one side and a bunyon on the other side.

Remembering back to CK-FMS, Gray Cook recommended that this be one case where insoles and arch support could be beneficial. The next two steps to mitigate this problem are rolled into the training program. They are the combined Super Joints/Z-Health/CK-FMS warm-up and the Convict Conditioning Jackknife Squats. Thirdly, since I do have a lower limb imbalance, I'm taking another cue from CK-FMS and substituting the running portion of the workout with jump rope and bike riding.

So, in a nutshell my basic workout program looks like this

M-F
5k to 50k program with subs

1st shift
Convict Conditioning Grease the Groove (CC GTG) pushups and abs

2nd shift
CC GTG pull ups and squats

3rd shift
CC GTG presses and back

GTG means that I do half my max of these exercises roughly every hour from the start of the shift 'til dinner time.

Additionally I do a set of two hand KB swings after every call.


They great thing about this program is it sounds like a lot, but feels like I'm barely spending any time in the gym.