ROD 070210

We will be closed for the 4th of July Weekend and will resume our normal schedule on Tuesday, July 6th.  Thank you! 



Friday, 02Jul10


Friday Fireworks

5 rounds.
30 reps of each, 25 reps of each, 20 reps, 15 reps, 10 reps.

BB Thruster
Ball Slam (Dynamax Balls)
Box Jump
Half Burpees


We do not stop exercising because we grow old – we grow old because we stop exercising. -Dr.Kenneth Cooper


Kettlebell Swinging Technique Tips:

AS your hardstyle swing technique improves you will not be able to perform as many reps as each rep will become harder and you will be generating muscular tension at the top and bottom of each rep. The result is a more brutal and efficient workout. You will get better results from less reps. Less will become more.

Kettlebell Swing Technique Points

Do not let your shoulder come out at the top of the swing.
Retract your shoulder (suck it in) especially at the top of the swing (activate the lats).

Do not let the one arm swing pull the working side forward.

Stay tight and keep your chest squared parallel to the facing wall. This activates the obliques.

Do not drive your knees forward.

Keep your shins vertical and drive back with your hips. This is safer on your knees and lower back.

Do not swing too high. The hardstyle swing is about projection of force forward, not upward.

Imagine your hip drive throwing the kettlebell forward toward the facing wall, not up toward the ceiling.

By swinging too high you are forcing yourself to lean back and extend your lower back.

Keep your knees locked at the top of the swing.

At the top of the swing your body should form two straight lines. One vertical line from your feet to the top of your head and one straight line from your shoulders to the kettlebell.

Keep tension in your abs and glutes at the top of the swing.

Build maximum tension at the top as if you are trying to freeze the kettlebell at the top of swing.

Do not be passive and let gravity pull the kettlebell downward for you.

Aggressively hike pass the kettlebell backward on the downswing.

This will force you to perform the next rep against a kettlebell that has been accelerated faster than gravity would allow.
Do all of the above and see how tyour swing will get more powerful and efficient.